Hi everyone,

I've created a macro calculator excel spreadsheet according to Scott's video to makes it easier as I progress, you're welcome to download it if you like.

My details:

Age: 33
Height: 186cm
Weight: 82KG
Bodyfat %: 19.5
Goal: Gain Muscle
How long you have been exercising: 11 Months
Daily calories: 2058
Daily macros in grams (protein, carbs, fat): 128, 217, 76
Injuries or restrictions: None

I had to eveball my body fat as I don't have a thingymajiggy to measure it but hard to believe it's this much, I did a few different measurements and they all come to the same result though.  I don't think my calories are correct either as I am gaining weight slowly, I was 80KG a week ago.

This is what I'm currently eating daily:

We eat pasta with ground beef about 3 times per week for dinner, otherwise it may be chicken and rice or similar.  The bottom section is the difference required to reach my macro goal, as a calculated guideline from the spreadsheet:

My question is what can I adjust in order to reach my macro goal but keep it inline?  I have to buy nappies again soon so cost is relevant :)

Thanks.

Hey @ajkinnear.

How much does chicken cost in South Africa? If it is fairly cheap, I suggest you get a fair amount of it because that will help boost your protein intake. Have you thought about trying a protein supplement as well if you really can't get what you need from food?

For carbs, you could have more servings of pasta, and also look to some more fruits and vegetables as well as something like sweet potatoes. I notice you don't have any fruits of veges in your plan yet so they would be your first go-to.

For fats, try cooking some of your meat (like your dinner) in extra virgin olive oil, or coconut oil. Also try having a serving or two of nuts each day. Almonds for example. You can think about adding some oily fish in there as well for extra fat, and maybe when you are looking through veges you can grab some avocado - they have a good amount of healthy monounsaturated fat.

Hope that helps! :-)

Hi,

I've added pilchards and polony to fill in, I actually do eat a banana everyday which I forgot to list previously. I'm very close to my macro requirement now and it's cost effective. We get vegetables in but varies so difficult to list exactly, I'll keep track of my progress and adjust accordingly.

Thank you for all your advice.

Awesome man! Hitting those macros is key!

Let us know if you need anything else!