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Old 07-06-2013, 12:46 PM   #11
themaster2981
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Good to see you back man. Keep up the good work.
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Old 07-06-2013, 02:45 PM   #12
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My Maintenance Calories are about 2350.

So I'm going to shoot for 2600 calories daily,
Protein will be at 160-180g
Fats will be at around 70-75g
Carbs will make up the rest.

I will be tracking my macros on my fitness pal.
and weigh myself weekly and adjust as I need.

I'm open to advice on how to split my macros.

Thanks
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Old 07-09-2013, 07:30 AM   #13
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yesterdays training

Incline Bench 35kg x8 x8 x8.

DB lunge 15kg x10 x10 x10.

Chip Up (body weight) 4, 3, 2.

Db Shrugs 15kg x10 x10 x10.

Seated BB Calf Raises 25kg x8 x8 x8.

DB Flys 5.5kg x10 x10 x10.

Dips (body weight) 5, 4, 3.
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Old 07-09-2013, 08:51 AM   #14
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Nice job syn.
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Old 07-09-2013, 08:58 AM   #15
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Good stuff, mate. Keep at it.
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Old 07-09-2013, 09:28 AM   #16
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MYfitnesspal is a tremendous resource to keep yourself in check on Macros, just be wary if you're like me, you will casually forget to log alcohol intake, hahaha.

Good luck on your return journey. Feel free to add me on MFP, HumanHorrorFilm
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Old 07-09-2013, 11:03 AM   #17
fenrisulfr
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There is an icecreamfitness video where he advised 1 protein per pound bodyweight and .4-.5 fat per pound. The rest of calories in carbs. This is tremendously easy to follow, even on mfp. My UN is fenriswolf

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Old 07-09-2013, 11:13 AM   #18
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Thanks for the support Guys & comments Guys

I'll add you on My fitness pal this evening.

I have been hitting the 2600 mark easily, But I thought I might be getting a bit too much fat.
I have been getting more than enough protein, and the rest has been carbs.

so at 165 - 166lbs, I have been getting 180 - 190 g of protein,
and 80 - 90 g of fat, sounds about right based 4-.5g fat per pound




if its relevant. I estimate myself at about 16 -17% body fat, bit of a belly, but nothing major
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Old 07-09-2013, 11:27 AM   #19
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Its a good amount of fat, may seem like a lot to some, supposedly it is the optimal amount for hormone production. I read somewhere fat above 30% gets into fat storage territory. Its hard to know who to listen to. Gotta just try things and see how they work.
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Old 07-09-2013, 11:49 AM   #20
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Quote:
Originally Posted by fenrisulfr View Post
Its a good amount of fat, may seem like a lot to some, supposedly it is the optimal amount for hormone production. I read somewhere fat above 30% gets into fat storage territory. Its hard to know who to listen to. Gotta just try things and see how they work.
Ill run things as they are for the next two weeks & Ill review things then, and make changes as necessary


last time on the this program, I staggered the calories & fat intake,
for Fat On training days I had 40 - 45 grams,
and 70 -80 rest days.

& the caloric surplus was really high on training days (approx 3000)
And about 2500 on rest days, which was still above maintenance

This worked well, but was really practical all the time.


here's Sundays macro's, monday was more or else the same, since I ate the same meals


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