Sport Need help to modify my diet to fit macros and calories
- Thread starter Gus1
- Start date
Sport Fitness
I know this isn't what you asked, but I have to say it: DUDE, YOU'RE NOT EATING ANY VEGETABLES! 
C'mon!
And I know I don't have all the data, but 2,000 calories sounds low for a man, especially if you're working out.
Not crazy about the macro percentages either, but the two points above are my main concerns...
C'mon! And I know I don't have all the data, but 2,000 calories sounds low for a man, especially if you're working out.
Not crazy about the macro percentages either, but the two points above are my main concerns...
I'm 175cm or just under 5'9". 16 years old, 17 in about a month. I don't know if this is assumed but I'm cutting...
I weigh 167 pounds, have just started interval training/HIIT (somewhere in between, pushing about as hard as i can though) and might be signing up to a gym again within the next week.
I weigh 167 pounds, have just started interval training/HIIT (somewhere in between, pushing about as hard as i can though) and might be signing up to a gym again within the next week.
Here is attempt number 3...its a bit out with the numbers but is it close enough or do I need to do a little more on it? Would be great to get any kind of feedback/criticism on the diet.
EDIT - To anyone getting frustrated writing their diet (like me, many times) it makes it loads easier to use a spreadsheet.
EDIT - To anyone getting frustrated writing their diet (like me, many times) it makes it loads easier to use a spreadsheet.
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2,000 calories at your age, weight and height, is a pretty severe restriction.
Again, I'm older than you (so i have a slower metabolism), the same height, also a male, and I have more body fat than you...and I eat 2,200 calories when cutting.
Go ahead and try it, but if you lose more than 2 lbs a week, you're losing muscle mass and probably need a few hundred more calories from protein and fat and veggies.
Again, I'm older than you (so i have a slower metabolism), the same height, also a male, and I have more body fat than you...and I eat 2,200 calories when cutting.
Go ahead and try it, but if you lose more than 2 lbs a week, you're losing muscle mass and probably need a few hundred more calories from protein and fat and veggies.
Maybe if I add some more vegies to the fried rice? Also, I haven't really accounted for a pwo meal, don't really know what to do there
post workout meal would give you the extra calories I think you need. it doesn't need to be that elaborate. 30-35g of protein...could be a whey shake, and then some simple carbs. Yes, even on a cut, PWO carbs serve a purpose.
I myself doing do a 2:1 ratio of carbs to protein during PWO when I'm trying to shed fat. I get closer to a 1:1 ratio, and even dropping to say .6:1 carbsrotein would still give you the benefits of the carbs, without a lot of added calories.
toss creatine in at that time too, if you plan to use it.
and adding a few veggies is fine too. honestly I hardly even count a lot of the veggies I eat. they are just not calorically dense, and a bunch of it is fiber which doesn't get counted since it isn't 'fuel' for the body.
just track your progress and you'll know whether things need tweaking or not.
I myself doing do a 2:1 ratio of carbs to protein during PWO when I'm trying to shed fat. I get closer to a 1:1 ratio, and even dropping to say .6:1 carbs
rotein would still give you the benefits of the carbs, without a lot of added calories.toss creatine in at that time too, if you plan to use it.
and adding a few veggies is fine too. honestly I hardly even count a lot of the veggies I eat. they are just not calorically dense, and a bunch of it is fiber which doesn't get counted since it isn't 'fuel' for the body.
just track your progress and you'll know whether things need tweaking or not.
Would 110g of chicken (about 32g of protein) and some veggies do as a pwo? to be honest, i've finally got my head around this diet and shakes/creatine confuses me. though if i had 110g of chicken i'd have to drop 150-200 calories somewhere in the day...i guess if a whey shake would be more benifical i'll look into that.
Are you supposed to have a pwo after a weight session only or after cardio as well?
Are you supposed to have a pwo after a weight session only or after cardio as well?
I bought all the food on the list today, checked with the nutritional info on the packets and theres a pretty big difference between what was online and on the packet. I'm way over with the amounts and don't know what to take down...so in your opinion, what do I have too much of?
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try and situate your carbs mostly around breakfast (complex carbs such as oats or whole grain breads, some fruit such as berries or bananas) pre-workout (complex carbs) and post-workout (fruits, dextrose etc.) and for the chicken pre or post... id say pick up some whey. its ALOT more convient then stuffing down chicken right after dropping the weights:eating:
that way you can focus on primarly protein and fats for all your other meals. fish is a good option (look for wild pacific salmon fillets) as they provide you with good protein AND essential fats in one. cook up about two of those for dinner.
and for taking out carbs dont worry so much about the veggies, most of em are negative calories and they wont be turned into fat. its the starchy carbs and sugary ones, keep those for pre and post. have allll the veggies you want!!
that way you can focus on primarly protein and fats for all your other meals. fish is a good option (look for wild pacific salmon fillets) as they provide you with good protein AND essential fats in one. cook up about two of those for dinner.
and for taking out carbs dont worry so much about the veggies, most of em are negative calories and they wont be turned into fat. its the starchy carbs and sugary ones, keep those for pre and post. have allll the veggies you want!!
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I know I've been posting a lot, but after the first day of the diet I've got some questions...
I added corn off the cob, capsicum (red pepper i think), carrot, onion and peas to the brown rice without counting calories/macros, is that okay?
I added some garlic to the chicken breast, is that okay?
I probably have more but can't think right now.
I added corn off the cob, capsicum (red pepper i think), carrot, onion and peas to the brown rice without counting calories/macros, is that okay?
I added some garlic to the chicken breast, is that okay?
I probably have more but can't think right now.
Thats fine however you might want to count the calories for the corn, each cob has about 44 calories per serving. You can get your veggie carbs at dinner after workout, and garlic is fine! as long as its granulated or cloved go crazy (the cream stuff is still okay yet is a mix of more than just garlic)
Thats good to hear.
One thing I've been wanting a fair bit, even after just 1 day, is iced coffee, the type you buy in the supermarket. Nutritional info below. I know this is a long shot, but would one glass per day be acceptable or is it too unhealthy?
Breaka Iced Coffee
Average Quantity per 100mL
Energy 356kJ
Protein 3.3g
Fat
- Total 3.7g
- Saturated Fat 2.4g
Carbohydrate
- Total 9.6g
- Sugars 9.3g
Sodium 56mg
Calcium (%RDI)* 119mg (15 % RDI*)
Here's an idea for a substitute which may be healthier...
Banana, skim milk and some ground coffee (the stuff you buy for coffee at home). Not sure of exact values yet but what do you think?
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You could do that, coffee alone has no calories it is the stuff you add to it (sugar, cream, milk etc) that impact the nutritional value. I like coffee black with a bit of whey in it sometimes, however coffee can dehydrate you so if your gonna have that one a day make it far from your workout time.
I think one medium banana is 105 cal with 25 g carbs, 1 cup skim milk is usually around 80 cals, 9 g protein, 12 g of carbs, no fat.
I think one medium banana is 105 cal with 25 g carbs, 1 cup skim milk is usually around 80 cals, 9 g protein, 12 g of carbs, no fat.