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Mind Boggling for meal plans

New goals and 'diet' has me stumped

Robf76
Robf76 g Robert Fullick
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2018
Posted

No doubt has been asked a million times....stupmed with the meal plan..yep tried the meal plan page.   So, from years of being a county runner, 6ft, 70kg, want to completely flip things to how I was in late teens/early 20's when was 90kg and more muscular, defined...

now from years of long distance runmning, all stripped away and off balance between legs and upper body...Done the calculations and says my 'Calorie Goal' is 2969 cal/day, 140g/day protein, 49 g/day fat, 492 cal/day carbs....have no idea how i'm goin got stuff all that in my face or what to actual eat.  Did ak local PT in gym and said 'eat more!' hmmm...if anyone recipes, ideas - that'd be great, or do i spend hours reading EVERY label in the shop?!?!?!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Robf76

No doubt has been asked a million times....stupmed with the meal plan..yep tried the meal plan page.   So, from years of being a county runner, 6ft, 70kg, want to completely flip things to how I was in late teens/early 20's when was 90kg and more muscular, defined...

now from years of long distance runmning, all stripped away and off balance between legs and upper body...Done the calculations and says my 'Calorie Goal' is 2969 cal/day, 140g/day protein, 49 g/day fat, 492 cal/day carbs....have no idea how i'm goin got stuff all that in my face or what to actual eat.  Did ak local PT in gym and said 'eat more!' hmmm...if anyone recipes, ideas - that'd be great, or do i spend hours reading EVERY label in the shop?!?!?!

Well there is an entire @recipe section here on the site Rob.. that would be a good place to start for recipes 😊 You don't have to start reading EVERY single food label in your local market.. but you might want to track what you regularly eat for a few days to see roughly what your macros and calories are at the moment.

 

Once you've done that, you need to figure out how you can alter it to hit your macro and calorie goals (that is, if it needs altering). Here's a list I suggest you look at for food options - muscularstrength.com/article/healthy-shopping-list-for-life

 

One thing I will say is I think you need to recalculate your macros. Fat in particular is way too low. And protein could probably do with a boost as well, just so that you don't have to go so high with your carbs.

 

Go back to the @mealplan page and opt for 1.5g protein and 0.55g of fat when you do your calculations, then post those new macros here and we'll help you get them on track! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
Robf76
Robf76 g Robert Fullick
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2018
Posted
Posted By: Scott_Herman

Well there is an entire @recipe section here on the site Rob.. that would be a good place to start for recipes 😊 You don't have to start reading EVERY single food label in your local market.. but you might want to track what you regularly eat for a few days to see roughly what your macros and calories are at the moment.

 

Once you've done that, you need to figure out how you can alter it to hit your macro and calorie goals (that is, if it needs altering). Here's a list I suggest you look at for food options - muscularstrength.com/article/healthy-shopping-list-for-life

 

One thing I will say is I think you need to recalculate your macros. Fat in particular is way too low. And protein could probably do with a boost as well, just so that you don't have to go so high with your carbs.

 

Go back to the @mealplan page and opt for 1.5g protein and 0.55g of fat when you do your calculations, then post those new macros here and we'll help you get them on track! 💪 

Ok thanks,

the calculations was done on the meal planner when added my details... It's all new exciting ground for me actually trying to ADD weight etc...spent so long keeping it off to be as light as possible for running.  I have a REAL problem with food intake - struggle to hit 1500-1800cal a day!!

Robf76
Robf76 g Robert Fullick
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2018
Posted
Posted By: Scott_Herman

Well there is an entire @recipe section here on the site Rob.. that would be a good place to start for recipes 😊 You don't have to start reading EVERY single food label in your local market.. but you might want to track what you regularly eat for a few days to see roughly what your macros and calories are at the moment.

 

Once you've done that, you need to figure out how you can alter it to hit your macro and calorie goals (that is, if it needs altering). Here's a list I suggest you look at for food options - muscularstrength.com/article/healthy-shopping-list-for-life

 

One thing I will say is I think you need to recalculate your macros. Fat in particular is way too low. And protein could probably do with a boost as well, just so that you don't have to go so high with your carbs.

 

Go back to the @mealplan page and opt for 1.5g protein and 0.55g of fat when you do your calculations, then post those new macros here and we'll help you get them on track! 💪 

Hi Scott - just did the recalculation...and the only thing that's changed is carbs - alot higher.  now shows 2969 cal/day, carbs 359g, protein 210g, fat 77g

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Robf76

Hi Scott - just did the recalculation...and the only thing that's changed is carbs - alot higher.  now shows 2969 cal/day, carbs 359g, protein 210g, fat 77g

OK they definitely look better than before. Still proably wants a little bit of tweaking. Maybe take the carbs down to between 300g-350g so that you can get fats up to more like 90g and that would be a solid starting point for a lean bulk!

 

Another thing if you are worried about fitting all that food in is to make shakes - easy calories that you can drink!

Need 1 on 1 coaching? Send me a direct message to learn more!
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