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-   -   Problem figuring out macro's (http://www.muscleandbrawn.com/forum/showthread.php?t=13035)

LindenGarcia18 03-24-2013 01:44 PM

Problem figuring out macro's
 
tomorrow will mark my first week of proper training.
I've got my training program sorted now, but I have some problems with my diet.

I forgot about macro nutrients.
When I was going to start a few month back when I didn't really know what I was doing, I went on a 3000 calorie diet.

The diet I follow now is the same as that one, I just took away 500 calories.
I realize now though, that doing so wasn't a good idea, because the macro nutrients wouldn't be balanced seen as I took all the calories off the carbs.
How do I balance it?



2500 calories per day a day.

meal 1
.1 and a half cups of porridge
.6 eggs (4 whites, 2 whole eggs)
.2 cups of vegetables, 2 apples

meal 2

.3 table spoons of peanut butter (got the organic one with no sugar)
.2 slices of whole wheat bread

meal 3
.half a cup of rice
.1 piece of fish

meal 4 - PRE WORKOUT
.1/2 a cup of porridge

meal 5 - POST WORKOUT
. Post workout protein shake


meal 6
.6 oz of sweet potato
.1 piece of fish


It was originally the diet from one of the 12 week teen bodybuilding plans on bodybuilding.com.
What I did was halve the amount of sweet potato and rice.

I don't know weather its complicated to workout, or weather I'll have to redesign everything, but it seems pretty confusing.

Can you give me some advice on what to do and how to balance my macro's?

Thanks people.

big_swede 03-24-2013 02:19 PM

I am a big strong and lean man and I have never cared about macros or calculating calories or any of that, ever. Yet here Iam..

Get you head out of the interwebz, thats all.

MikeM 03-24-2013 04:31 PM

We've got a whole nutrition part of the site. CHeck it out.

http://muscleandbrawn.com/forums/nut...ie-intake.html

http://muscleandbrawn.com/forums/nut...-you-need.html

Those were two things that helped me get started.

Simply eat good food at every meal and write down everyting you eat and drink each day for two weeks. Weigh yourself before you start and after the two weeks and see what happened.

Each day, put what you ate in a food calculator like fitday.com and get your macros calculated for you.

Average it to see what your normal food intake and macros are. Compare it to your weight and make changes based on what you want to do.

General rule of thumb is to eat 1 gram protein for every lb of body weight, so for you at least average 125 g protein every day. If you're doing that, everything else is likely to fall into place.

That said, Swede is right. You're young and shouldn't really worry about macros or calorie limits or specific foods too much. Eat 125 or more grams of protein, don't skip meals and don't eat crap very often and do your workouts, and everything will fall into place. Track it for a while to get a sense of what's working, then refine it as you go along.

LindenGarcia18 03-24-2013 04:56 PM

Thanks for the information both of you ;)

gothamsreckoning 03-27-2013 09:32 PM

I'm going to offer some rookie advice:

Do something sustainable. Something you can stick with.

TitanCT 03-28-2013 02:57 PM

there are general outlines that people follow. but the only way to know which macro balance works for you is to try stuff out. again, Learn your body. take notice on how it reacts or does NOT react.

brad1224 03-28-2013 03:17 PM

you don't have to worry about macros and stuff now man. just try and get 6 meals in and just think high protein med carb med fat. hell when i started i just ate whatever i wanted till i was getting too fat then i cut back some of the food. i just always made sure i ate every two to three hours. if you try and make it too strict you will never stick with it. when you first start out you can eat almost anything and grow like a weed its. new beeee gains


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