Sport Calorie Macros?

Sport Fitness
T

Tomahawk

0
I started my journey to getting in shape on January 16th, 2006 I weighed 263 then. Currently I weigh 205. I started out strong and consistantly lost weight till about july, 2006. I've maintained my body weight but I can't seem to get below 205. The last 3 weeks i've been exercising like a mad man with cardio and strength training and still i'm at 205. I know its because I tend to cheat once in awhile. Like i'll eat a whole pizza or something like that. So now I need to be focused. I never counted calories or done this Macro thing you fitness guros talk about. So could someone please help me out and tell me how I can keep track of everything.

I started writing done everything I eat for the last 3 weeks and the exercising i'm doing to keep track. But I don't count calories or macros or whatever. How can I even do that? How do I know what my macro should be?

Specs
5'11
205
Age - 22
Unknown body fat but Its a lot I know that.

Please help. And please don't say to do a forum search cause I need this information tailored to me and explained in very very simplistic newbie terms.
 
For cutting, I suggest you be around 2600 calories based on the information you provided. I would start with a macro ratio of 40% Protein - 30% Carbs - 30% Fats and then monitor your progress from there. You can adjust slightly based on the results you see. A lot recommend 40-40-20 ratios for cutting. it just all depends on your body and its reaction to carbs and such.

I would go to to help you keep track of your calorie intake and the ratios.
 
Tomahawk said:
I started my journey to getting in shape on January 16th, 2006 I weighed 263 then. Currently I weigh 205. I started out strong and consistantly lost weight till about july, 2006. I've maintained my body weight but I can't seem to get below 205. The last 3 weeks i've been exercising like a mad man with cardio and strength training and still i'm at 205. I know its because I tend to cheat once in awhile. Like i'll eat a whole pizza or something like that. So now I need to be focused. I never counted calories or done this Macro thing you fitness guros talk about. So could someone please help me out and tell me how I can keep track of everything.

I started writing done everything I eat for the last 3 weeks and the exercising i'm doing to keep track. But I don't count calories or macros or whatever. How can I even do that? How do I know what my macro should be?

Specs
5'11
205
Age - 22
Unknown body fat but Its a lot I know that.

Please help. And please don't say to do a forum search cause I need this information tailored to me and explained in very very simplistic newbie terms.
Click to expand...

I use fitday.com to count calories. It keeps things simple, which is great. And it only takes a few seconds to log in your foods.

To determine how many calories you want to eat, you can use an online calculator (you'll find those all over the internet). Or just use your bodyweight multiplied by 12 (puts you at a deficit). So 205 x 12 = 2460. That's a good idea as to how many calories you should be eating. REMEMBER, it's only an ESTIMATE. We are all complex and different. Eat those calories for a couple weeks and see if theres a difference. If not, then you need to adjust accordingly.

A macro would be protein, fat and carb. All those macros make up calories. You can split your macros up any way you'd like. I usually like to get 1.5xBody weight for protein and carbs (if bulking). So you weigh 205. 205x1.5= is about 307 grams of Protein and Carbs EACH. If losing, I just want to get about 1.0xBW for carbs.

205x1.0= 205.

One gram of protein is equal to 4 calories. Same as one gram of carb.

So 307g x 4 = 1228 calories.
205g x 4 = 820 calories.

820 calories come from carbs. 1228 calories come from proteins. Subtract those from your calories, which we established was 2460. You get 412. Since there are 9 calories for 1 gram of fat, you do 412/9 = 45 g fat.

Remember, these really are only estimates. You can try going by this, or use an online calculator. But the only way you can determine whats right for you is through trial and error. One thing for certain, you are going to need to plan and count calories.

Hope this helps :)
 
Tomahawk said:
I know its because I tend to cheat once in awhile. Like i'll eat a whole pizza or something like that.
Click to expand...

.... Once in a while is not bad, but damn dude a whole pizza!

It seems as if you are coming to the end of what your bod can do, so as you said, its time to knuckle down. None of this once in a while stuff :) especially a hole pizza. Maybe a slice, but not a whole pizza brother!

Sorry to have gone off topic but quite clearly the problem sits right there.


Cheers,

Steve.
 
a whole pizza isn't just cheating...its setting you back. when we say 'have a cheat meal' we mean 'have a cheat meal of appropriate portion sizes, 2-3 slices of pizza, at most'

i mean, a whole pizza is pretty much your ENTIRE days worth of calories, with 50% coming from fat, and way too many carbs for your goals.
 
You must log in or register to reply here.
Back
Top