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Need help with understanding my macros.

Macros and my daily meal plan in post

Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted

Hi guys!

 

i watched Scott her and video and calculated justIke he said and feel my macros are lower than what I need to be consuming. i am 172@11%bf. My fat weight is 18.92 and lean weight is 153.08. Bmr at rest is 1796 and in motion 2155.51. Which puts me at about 2600-2700 to gain lean mass. So I began putting together a diet that consists of high carbs morning then midafternoon to night high fats. Here's an example of Monday, but been following it all week so far.

 

monday

breakfast:

2 whole eggs

6tbsp of egg whites

non fat yogurt 113g

everything thing bagel. Cals=537. Fat=10.9. Carbs= 57. Pro=35.5

 

Lunch:

brown rice 1 cup

small spinach salad with feta and 1tbsp olive oil

unsalted almonds 28g

8oz chicken breast. Cals=770 fat=29.5. Carbs=63. Pro=128

 

dinner:

8oz chicken breast

1 cup brown rice

half whole grain bagel thin

2.5 cup broccoli

5oz skirt steak

sauteed mushrooms. Cals =1118. Fat=44.3. Carbs=72.4. Pro=119.9

 

snacks

natural pb 4tbsp

fish oil 3 Cals=407. Fat 17. Carbs 38. Pro 40.

 

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Okinawa82

Hi guys!

 

i watched Scott her and video and calculated justIke he said and feel my macros are lower than what I need to be consuming. i am 172@11%bf. My fat weight is 18.92 and lean weight is 153.08. Bmr at rest is 1796 and in motion 2155.51. Which puts me at about 2600-2700 to gain lean mass. So I began putting together a diet that consists of high carbs morning then midafternoon to night high fats. Here's an example of Monday, but been following it all week so far.

 

monday

breakfast:

2 whole eggs

6tbsp of egg whites

non fat yogurt 113g

everything thing bagel. Cals=537. Fat=10.9. Carbs= 57. Pro=35.5

 

Lunch:

brown rice 1 cup

small spinach salad with feta and 1tbsp olive oil

unsalted almonds 28g

8oz chicken breast. Cals=770 fat=29.5. Carbs=63. Pro=128

 

dinner:

8oz chicken breast

1 cup brown rice

half whole grain bagel thin

2.5 cup broccoli

5oz skirt steak

sauteed mushrooms. Cals =1118. Fat=44.3. Carbs=72.4. Pro=119.9

 

snacks

natural pb 4tbsp

fish oil 3 Cals=407. Fat 17. Carbs 38. Pro 40.

 

Kevin,

 

This looks great. The only tweaks I would do are:

 

1) Eat whole eggs not egg whites. The whole saturated fat/cholesterol causes heart disease is bullshit and has been proven so. This mantra is just to support the agenda to prescribe very lucrative Statin drugs. I eat 7-8 whole eggs everyday as well as a lot of fat from olive oil, coconut oil, tuna fish, and avocados and my blood lipids are excellent. I am 51 years old and have been eating like this for over 31 years and I just had my annual physical. My doctor uses me as a poster child for proper nutrition. My blood lipids were similar to a teenager's and my testosterone levels are equal to someone in their early 30's :-)

 

2) Eating higher amounts of WHOLESOME fats - that is no vegetable oils (corn, soy, safflower, canola, etc) and trans-fats and processed foods - are critical to keeping your hormone leves high especially testosterone. This is critical to gain and maintain lean muscle mass and reduce body fat levels. The extra calories will help with building lean muscle as well long as you don't exceed your RMR by more than 500 calories a day.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Okinawa82

Hi guys!

 

i watched Scott her and video and calculated justIke he said and feel my macros are lower than what I need to be consuming. i am 172@11%bf. My fat weight is 18.92 and lean weight is 153.08. Bmr at rest is 1796 and in motion 2155.51. Which puts me at about 2600-2700 to gain lean mass. So I began putting together a diet that consists of high carbs morning then midafternoon to night high fats. Here's an example of Monday, but been following it all week so far.

 

monday

breakfast:

2 whole eggs

6tbsp of egg whites

non fat yogurt 113g

everything thing bagel. Cals=537. Fat=10.9. Carbs= 57. Pro=35.5

 

Lunch:

brown rice 1 cup

small spinach salad with feta and 1tbsp olive oil

unsalted almonds 28g

8oz chicken breast. Cals=770 fat=29.5. Carbs=63. Pro=128

 

dinner:

8oz chicken breast

1 cup brown rice

half whole grain bagel thin

2.5 cup broccoli

5oz skirt steak

sauteed mushrooms. Cals =1118. Fat=44.3. Carbs=72.4. Pro=119.9

 

snacks

natural pb 4tbsp

fish oil 3 Cals=407. Fat 17. Carbs 38. Pro 40.

 

From what I tally up, you have 100g fat, 230g carbs and 323g protein. So that comes out as 3112 calories. But you only have a total of 2832 calories there...are you sure you have everything calculated correctly? Or maybe it's my mistake?

 

If you do feel like you need to eat more calories than this, I would up your carbs and fats.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted

@jmboiardi wow man that's awesome!!! I'm 32 and hope that when I am 50 I still feel 30 haha. My cholesterol levels are naturally high last time I got my blood drawn. He asked if I ate healthy and I told him what I ate and he said my genetics are the reason. I eat similar to this everyday, but last night I was short protein and fats so I slammed down five eggs and a slice of cheese on top. So is timing irrelevant for fats? As far as carbs go shouldn't I get most before and after my workout? Is there a certain amount of grams per each macro that I should get for each meal?

Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted

@joehurricane I could be wrong. I used myfitnesspal to scan everything I ate and picked what matched. It is possible the calories I put could be off. Did you calculate based on the other macros to get 3112 calories?

 

 

I worry about upping my carbs at night and then going to bed....but I hear of athletes eating tons of carbs prior to bed for fuel in the morning. My understanding though is what's not being burned goes from sugar to stored fat?

crood
crood a Chris P.
467 Post(s)
467 Post(s) Gender: Female Goal: Train for a sport Date Joined: August 8, 2014
Posted
Posted By: Okinawa82

@joehurricane I could be wrong. I used myfitnesspal to scan everything I ate and picked what matched. It is possible the calories I put could be off. Did you calculate based on the other macros to get 3112 calories?

 

 

I worry about upping my carbs at night and then going to bed....but I hear of athletes eating tons of carbs prior to bed for fuel in the morning. My understanding though is what's not being burned goes from sugar to stored fat?

I have done some math for you, that should help a bit hopefully:

 

- As you can see (it's metric, but calories & gram stay the same) your basal metabolic rate based on age / bodyfat and height is 1.721(rounded) calories.

(which is the motionless value)

- You didn't write how often you work out so i assumed that you go 3-5 times per week,m which puts you in grade of activity type 3 and leads to a plain "maintain" current weight caloric intake of 2667 Calories (which is what you mistook for your bulk weight, but you forgot one addition, see next point)

- To gain 0,5 pound per week (which is Goal type 3) you should add 250 calories daily, which leads to the final 'clean bulk result' of 2917 calories total.

 

- You can ignore the BMI as it doesn't take sports and heavier musclemass properly into account (according to my BMI i am underweight lol). Anyhow moving on:

 

If you have issues with Fat you could go with Model 3 Which has a fairly low percentage of fat and a good high carb ratio for bulking. (see numbers on list below)

I calculated those out for you based on the final caloric intake, so you know how much gram and calories from each that would be.

 

 

If you now redo your food items according to those numbers you will hopefully better results :) as your current number was too low, and also the food item calculation didn't add up (as Joe already figured).

You can of course move the percentage a bit around if you see better results this or that way. But a tad higher carbs, and this base amount of calories should be always the guideline when moving things around.

 

Cheers :)

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Great info/advice given to you above, in my opinion and my EXPERIENCE. The only thing I would personally cut out is the bagel. It may say whole wheat but check out all the other ingredients and you will see it probably is not just whole wheat. Sticking to single ingredient foods is best. Considering your low bf% and if you really enjoy a bagel then it's not really a big deal. I just choose to stick to whole foods.

 

Personally I have never seen any deviation in my weight and muscle growth from eating whenever I wanted as long as I got all my macros in for the day. I believe people that participate in IF believe this and works great for them. I personally don't like eating carbs and fats before bed. I don't like the full feeling lying in bed. I usually will have cottage cheese, glass of skim milk or a can of tuna before bed. I rest better eating those types of foods. I feel best when having a high-protein shake with added oats, creatine, and fruit after my workout.

 

I may get some resitance here but I only advise what works for me and what I personally observe with other individuals. I am not fond of studies that give information on their findings. I believe you must question everything no matter the source. The reason I am not a believer in studies is that I am always suspicious of the underlying agenda of the individuals conducting the studies and their test subjects used to possibly show favortism towards there desired conclusion. So, your thinking okay, what does this have to do with my initial question? Well since you mentioned you have cholesterol issues in your family is vague. As you probably know there is what the medical community deems good and bad cholesterol and you should be most worried about the bad cholesterol, LDL. Looking into this further is what is optimal. Cholesterol is not the problem but what particular particles make up cholesterol is what is important. If your direct LDL is high and you have a family history of this you should investigate further by having a NMR profile done that will determine what fraction of LDL is truly not good, VLDL. I have cholesterol issues in my family but my VLDL, HDL and cholesterol are great. I conducted my own study on myself and ate 4-eggs a day for 3-months. My Cholesterol went up but my LDL and VLDL did not change. So, for me, I continue to eat whole eggs but like with everything, I consume whole eggs in moderation like all amino acid sources.

 

I have found basing my caloric intake on Lean Muscle only is best for me. Once I get to the desired body fat, I will then work more towards lean gains of 250-500 calories in surplus. I have also found increasing my healthy fats and lowering my protein to about 1.25g/LBM instead of 1.5g/LBM is working better for lean gains. My strength and energy has increased dramatically doing this. So, I love having a strong cup of black coffee and a half-serving of almonds before my workouts.

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Glucose is what is used for energy and in excess is stored in the liver and muscles as glycogen and once the glycogen stores are filled then it is stored as fat.

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Okinawa82

@jmboiardi wow man that's awesome!!! I'm 32 and hope that when I am 50 I still feel 30 haha. My cholesterol levels are naturally high last time I got my blood drawn. He asked if I ate healthy and I told him what I ate and he said my genetics are the reason. I eat similar to this everyday, but last night I was short protein and fats so I slammed down five eggs and a slice of cheese on top. So is timing irrelevant for fats? As far as carbs go shouldn't I get most before and after my workout? Is there a certain amount of grams per each macro that I should get for each meal?

Kevin,

 

The majority of the cholesterol guidelines are useless and what may be deemed "high cholesterol" really isn't relevant or "high" as everyone's body is different. Unless you have been diagnosed with Hypercholesterolemia, which is a rare genetic trait that would run in ALL your family members, then you don't have "high" cholesterol. When you get your blood work done, your total cholesterol is your LDL, HDL, VDL, and 1/5th of your Triglyceride totals. The only 2 numbers that matter and are most predictive of potential heart attack risk are your HDL and Triglyceride numbers.

 

LDL and HDL are NOT cholesterol. They are lipoproteins used to TRANSPORT cholesterol in the body as cholesterol is not soluble in blood plasma. LDL brings cholesterol too your body tissues and HDL brings back any unused or excess cholesterol back to your liver for processing. This is why they get labeled "good" and "bad" cholesterol which is total nonsense. They are both "good" because without cholesterol you will die - this is why your liver produces 70% of it because it is so critical to life. LDL has 2 different types of particles - a big fluffy non-oxidized version called LipoB and a smaller oxidized and dangerous version called LipoA. Oxidation of your LDL comes from 2 things - too much sugar in your diet and having too high triglycerides. Triglycerides are the measurement of fat in your blood not cholesterol.

 

The reason your HDL number and ratio of HDL to total cholesterol and your Triglyceride number and ratio of total cholesterol to triglycerides are the only numbers that matter is the following: High triglycerides are the result of too high amounts of simple sugars being processed by the liver (a direct result of the typical American diet of processed food, simple sugars, and man-made fats like trans-fats). Higher sugar and triglycerides leads to inflammation of the arterial walls (endothelium) and oxidation of LDL from LipoB to bad LipoA. This inflammation leads to tiny tears in the endothelium which trap small oxidized LDL particles. The body senses this damage and sends the only thing it has to repair cell walls to prevent a breach in the artery which would kill you - cholesterol. This constant build up leads to plaque build up in the artery and eventual blockage. This is why LDL and cholesterol get blamed for something they did not cause but are rather the body's response to the inflammational damage as a result of too much sugar and triglycerides in the blood from poor eating and nutrition.

 

The higher your triglycerides the higher amounts of oxidized (bad) LDL particles you have. Since HDL carries cholesterol back to the liver, having higher HDL levels will gather more of this oxidized LDL and its cholesterol payload out of the blood and bring it back to the liver. Total cholesterol numbers are meaningless because if you have high LDL AND HDL this number will be "high". Unless you get a particle test to determine what types of LDL particles you have, your LDL number is useless. However, having high triglycerides is very consistent with having bad LipoA LDL. Therefore, if your HDL is high - it needs to be at least 40 but high 50s to low 60s is best - and your triglycerides are low (under 150) especially if under 100, then it doesn't matter if your total cholesterol is 275 you are at lower risk for a heart attack than someone with cholesterol of 150 but their HDL is 20 and their triglycerides are 250 (remember total cholesterol takes 1/5th of your Triglyceride number) and LDL of 80.

 

Doctors and pharmaceutical companies don't want you to understand this distinction because their very profitable Statin drugs only lower LDL - they do nothing for HDL or triglycerides - and since LDL is a bigger part of your total cholesterol number they bring your total cholesterol down below the 200 threshold which is a total bullshit number and threshold to begin with :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted

@crood thank you man! I am getting better at this math thing. Math has always been a weak subject for me. @hawk_given what would you suggest in replacement of the bagel for fast carbs? Mornings seems to be the hardest for me to eat as I'm sure I'm not alone here. Would plain Cheerios with some honey be okay? This would also help me help my girlfriend as she's been on the bagel thins in the morning too.

 

@jmboiardi so much to learn about cholesterol lol. I am an X-ray tech and cma at a urgent care clinic and you can't imagine how many people younger than 30 have a huge list of prescriptions. I try my best to avoid them and when I got sick with the flu I gave in. Now the only pills or supplements I'm on are fish oil, multivitamin, creating and whey if needed On top of whole foods.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Okinawa82

@crood thank you man! I am getting better at this math thing. Math has always been a weak subject for me. @hawk_given what would you suggest in replacement of the bagel for fast carbs? Mornings seems to be the hardest for me to eat as I'm sure I'm not alone here. Would plain Cheerios with some honey be okay? This would also help me help my girlfriend as she's been on the bagel thins in the morning too.

 

@jmboiardi so much to learn about cholesterol lol. I am an X-ray tech and cma at a urgent care clinic and you can't imagine how many people younger than 30 have a huge list of prescriptions. I try my best to avoid them and when I got sick with the flu I gave in. Now the only pills or supplements I'm on are fish oil, multivitamin, creating and whey if needed On top of whole foods.

Kevin,

 

It unfortunately doesn't surprise me. I met a cardiologist in Boston who said if he had his way he would have teenagers on Statins. The scary thing is that he not only heads up cardiology at the hospital he is at but also he teaches at Boston University Medical School - poisoning the minds of soon-to-be doctors to this "take-a-pill-for-it" mentality that is the U.S. healthcare system.

 

Being on tons of meds is not living but rather being sustained. I look at my Father and see all the crap he is on that could go away if he just ate right. Pharmaceutical companies LOVE chronic diseases beacause they are like annuity accounts - constantly producing revenue that bump up their profits. I am determined not to be another person sustained by meds. I am 51 and the only pills I take are vitamin supplements and BCAAs :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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