macro help please

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  1. #1
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    macro help please

    stat: 5' 10", 170lbs, approx 12% bf

    this is what i'm following:

    18 * 170 = 3060 calories
    P/F/C = 40/40/20

    1224 cals from protein
    1224 cals from carbs
    612 cals from fat

    306 grams protein
    306 grams carbs
    68 grams fat

    and this is what i'm eating, minus 3 cups of random veggies throughout the day and gallon+ water a day. also, the meals change a little through the week but the p/c/f amounts are pretty much the same:

    meal 1 protein/carbs/fats/calories
    2 scoops whey 40/8/4/240
    1/2 cup oats 5/27/3/150
    1 tbl spoon whipping cream 0/1/5/45
    1 tbl spoon nat pb 4/3/8/95

    meal 2
    4 oz chicken 22/0/1/110
    1/4 cup brown rice 3/37/2/170
    1/2 can beans 11/28/2/193

    workout

    meal 3
    2 scoops whey 40/8/4/240
    3/4 cup oats 8/41/5/300

    meal 4
    2 can tuna 64/0/3/300
    1/2 can beans 11/28/2/193
    1/4 cup brown rice 3/37/2/170

    meal 5
    6 oz turkey breast 36/3/5/210
    2 slices whole grain bread 6/22/2/100
    1/2 cup nat apple sauce 0/14/0/50

    meal 6
    2 scoops whey 40/8/4/240
    3/4 cup oats 8/41/5/300
    1 tbl spoon whipping cream 0/1/5/45
    1 tbl spoon nat pb 4/3/8/95

    actual total:
    1220 cals from protein
    1240 cals from carbs
    630 cals from fat

    305 grams protein
    310 grams carbs
    70 fat

    total calories: 2946

    btw, i haven't been using supplements or efa's as i'd like to keep things pretty basic and i'm not competing for anything. i'd just like to be about 180lbs or so at 12-14% bf. am i planning this out right? i've only organized one diet plan and want to make sure i'm not taking in too much or too little in any area of the p/f/c.

  2. #2
    Patrick
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    I think it looks good provided that amount of cals is hypocalric for you.

    In meal 5 I would drop the apple sauce though. To sugary and not enough, if there is even any, fiber. How about a whole apple instead?
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  3. #3
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    Pfunk- you mean hypercaloric not hypo, right?

    Edit: For some crazy reason I didn't look at whose diet I was critiquing, throwing in random advice to someone who knows darn well the use of creatine, multi + fish oil.

    I still don't see the harm in running a low dose fish oil nonetheless. Something simple like 1-2 g epa/dha for general health benefits.

    Macros and diet overall looks fine

    Last edited by Cardinal; 02-27-2004 at 03:56 PM.

  4. #4
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    hah. ok, i've finished up the last of the applesauce. just figured it was easier to get the nutritional info off the jar for right now. i have many many green apples in case i get the munchies, though. replace with apples. ok, that was easy.

    well, i do have fish oil, it's just so...odd tasting. espeicially with any of my meals cept the tuna i guess. i think i can handle 1-2 tbl spoons a day though if there's benefits to it. but how do i calculate the fat oil into my total fat? do i just add it at some part of the day like a supplement or should i figure it into my overall fat intake for this meal plan?

  5. #5
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    With the fish oil, consider it just like any other food. Add the calories and fat grams to your daily totals and figure it as a part of your diet.

    Get capsules to avoid the funky taste. Buy online or check somewhere like sams costco etc.

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