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meal plan and macros

confused by the meal planner tool

jafarakos
jafarakos g Evagelos Papoutsis
100 Post(s)
100 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

Hey, guys I am having some trouble with my meal plan and I would really appreciate some help.

 

Fist of all here are my stats

Body Weight: 152 lbs

Body fat: 21%

Fat weight: 32 lbs

Lean Weight: 120 lbs

Age: 22 yo

BMR at rest: 1790 cal

BMR on motion: 2775

BMR average: 2283

 

MY GOAL IS TO GAIN LEAN WEIGHT

 

 

My final daily Macros calculated as Scott describes in his video are the following

 

protein: 180g

carbs: 318g

fat: 60g

total calories: 2533cal

 

 

BUT the macro calculation tool gives me the following

 

protein intake goal: 178g

fat intake goal: 65g

carbs intake goal: 432g

calorie goal: 3025cal

 

http://s18.postimg.org/vj3f46pll/macros.jpg

 

 

1) which one should I follow???

 

-------------------------------------------------------------------------------

 

 

In the meal planner, I don't know what to enter in the fields BMR, RMR. By entering my BMR at rest in the BMR field, I get the goal of 3000cal (same as the tool's)

 

http://s8.postimg.org/t23h3xr51/Untitled_22.jpg

 

 

So the last six months I was following a daily meal plan of 3000calories/day (carbs: 417g, protein: 189g, fat: 60g), and here are the results.

http://s7.postimg.org/xg2mvnsd7/Untitled_2.jpg

 

I feel I have taken some belly fat, although my body weight is still around 152 lbs.

I have to say that I wasn't hitting the gym continuously, but I was strict with the diet.!

 

 

 

 

2) there must have been something wrong with the macros, right?

 

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SHF Athlete
NutritionMax
NutritionMax g Justin Janoska
89 Post(s)
89 Post(s) Gender: Male Goal: Bodybuilding Date Joined: May 5, 2014
Posted

Hey man,

 

Don't let it drive you crazy. Your maintenance calories is probably around 2150 give or take. Calculators are never going to be accurate, but a ballpark range. It doesn't matter though, it requires some trial and error. After you factor in estimated calories burned at the gym you have to account for that in your new BMR. So, 3000 probably sounds like a good surplus, but you msut be lifting a lot, otherwise, 3000 will result in fat gain becaue you are effectively taking a "Rest day."

 

Justin

Master's in Human Nutrition PN Certified Nutritionist NASM-CPT MS Athlete For badass coaching, visit: www.nutritionmax.fit/services justin@nutritionmax.fit
jafarakos
jafarakos g Evagelos Papoutsis
100 Post(s)
100 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted
Posted By: NutritionMax

Hey man,

 

Don't let it drive you crazy. Your maintenance calories is probably around 2150 give or take. Calculators are never going to be accurate, but a ballpark range. It doesn't matter though, it requires some trial and error. After you factor in estimated calories burned at the gym you have to account for that in your new BMR. So, 3000 probably sounds like a good surplus, but you msut be lifting a lot, otherwise, 3000 will result in fat gain becaue you are effectively taking a "Rest day."

 

Justin

I see, well most of the 3000cal turned in fat as it seems.

Thanks man...I started being kind of anxius about that, and furthermore no-one else answered on the post (I guess they are all busy with the Shred Challenge).

 

 

So would you think that the following would be good enough as final macros given the fact that I hit the gym 5days a week and my stats are the above?

 

protein: 190g

carbs: 290g

fat: 80g

 

total cals: 2640cal

 

 

*I guess I should see how it works for me, but I am asking so I have an idea of how my meal plan should be pretty much.

SHF Athlete
NutritionMax
NutritionMax g Justin Janoska
89 Post(s)
89 Post(s) Gender: Male Goal: Bodybuilding Date Joined: May 5, 2014
Posted

Yeah, I like those numbers better!

Master's in Human Nutrition PN Certified Nutritionist NASM-CPT MS Athlete For badass coaching, visit: www.nutritionmax.fit/services justin@nutritionmax.fit
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

Great tips @NutritionMax!

Need 1 on 1 coaching? Send me a direct message to learn more!
jafarakos
jafarakos g Evagelos Papoutsis
100 Post(s)
100 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted
Posted By: NutritionMax

Yeah, I like those numbers better!

ok, once again thanks man...

SHF Athlete
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: jafarakos

I see, well most of the 3000cal turned in fat as it seems.

Thanks man...I started being kind of anxius about that, and furthermore no-one else answered on the post (I guess they are all busy with the Shred Challenge).

 

 

So would you think that the following would be good enough as final macros given the fact that I hit the gym 5days a week and my stats are the above?

 

protein: 190g

carbs: 290g

fat: 80g

 

total cals: 2640cal

 

 

*I guess I should see how it works for me, but I am asking so I have an idea of how my meal plan should be pretty much.

Nutritionmax already said it perfectly correct. Not everything works for everybody the same way.

 

On top of that as you had mentioned yourself, you did not hit the gym continously.

 

If that happens you will of course put on fat when still eating the same amount of calories as if you would work out hard.

 

I tend to suggest people that have a problem to know wether or not they are going to train regularly, that they really strictly separate between days where they do not train and days where they are going to train.

 

Meaning eat only in surplus on the days that you actually work out. And if it's i.e. a heavy leg day you can easily go up to 2800 /3000 calories. On moderate days use the 2600, and on off days stay around 2400. Just as a simple example.

 

That being said, you added that you wish to gain musclemass, so often a tiny bit fat can not be avoided, as with every added pound a certain amount of that will always be fat alongside the gained musclemass. But a big fat buffer can surely be avoided when eating correctly and for your daily needs. And not overeating when you actually don't need it.

 

Eating 3000 calories but then not going to your training is of course fatal. It's okay if that happens 1 or 2 days, but if that's every day and of 2 weeks in the end you maybe have just done 3 days of training, of course you will have totally eaten way too many calories.

 

What i think helps a lot is: think of food like fuel.

 

Really, start seeing it like that. That will always give you the easiest answer to your questions of do i need to eat more or less today ?
Like a car.. when driving a lot miles - you'll need a lot fuel (food), when staying in the garage, you only need the minimum.

 

Hard workouts also require a good post workout meal for recovery, also this is fuel - see it like "refilling your tank"

 

So with that simple rule you should really always know what to eat and when.

 

PS: you can also lower your carbs a bit on the non workout days, and replace them with protein or fat. That's a good adjustement too.

 

Once you got that a bit settled in your mind, you can really stop worrying about exact numbers and more pay attention to what to eat when and just think in amounts.

 

Unless something goes really wrong, or you want to finetune something etc, thinking too much about speciffic numbers can be hindersome. Especially when the general understanding is missing, and food is taken in at the wrong times.

 

I hope that helped to put your mind a bit at ease again ! =)

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
jafarakos
jafarakos g Evagelos Papoutsis
100 Post(s)
100 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

"think of food like fuel" well, I totally keep that and thanks one more time for the thorough answer.!

 

My macro calculation ended up in the following for the days I workout:

 

protein: 210-230g

carbs: 250-260g

fat: 80-90g

total calories: 2600-2700 cal

 

I am 22yo, 69kg, 1,85m tall. I workout 5 days/week

 

Do you thing I should make the protein intake higher than the carbs (by lowering the last of course) ?

 

 

 

P.S.: I have to say it, you got it with the writing, despite the fact that you provide plenty of info, it feels like I hear your voice also, like you are talking to me....it's a-ma-zing...!! haha... :)

SHF Athlete
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: jafarakos

"think of food like fuel" well, I totally keep that and thanks one more time for the thorough answer.!

 

My macro calculation ended up in the following for the days I workout:

 

protein: 210-230g

carbs: 250-260g

fat: 80-90g

total calories: 2600-2700 cal

 

I am 22yo, 69kg, 1,85m tall. I workout 5 days/week

 

Do you thing I should make the protein intake higher than the carbs (by lowering the last of course) ?

 

 

 

P.S.: I have to say it, you got it with the writing, despite the fact that you provide plenty of info, it feels like I hear your voice also, like you are talking to me....it's a-ma-zing...!! haha... :)

you can do that, but you could also simply increase your fat intake and lower the carbs accordingly.

210-230 gram protein is already a lot ! and i would not suggest eating more. (think of your kidneys)

I'd rather increase fat intake here.

 

Again fat does not make you fat :) too much calories or wrong foods do !

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
jafarakos
jafarakos g Evagelos Papoutsis
100 Post(s)
100 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted
Posted By: crood

you can do that, but you could also simply increase your fat intake and lower the carbs accordingly.

210-230 gram protein is already a lot ! and i would not suggest eating more. (think of your kidneys)

I'd rather increase fat intake here.

 

Again fat does not make you fat :) too much calories or wrong foods do !

I see, well that was my thinking also. Thanks again, I have already started to realize the meaning of all that info...as the time goes by.

 

I reaaaaaally apreciate your "comments to the point" .!!! :)

SHF Athlete
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: jafarakos

I see, well that was my thinking also. Thanks again, I have already started to realize the meaning of all that info...as the time goes by.

 

I reaaaaaally apreciate your "comments to the point" .!!! :)

haha yeah it all takes time to settle down in one's brain and until you really understand the whole concept and how one thing plays together with another etc :)

 

In the beginning it seems overwhelming and you want to make every single point right at the same time, until you realize how to actually go for it.

 

Cheers ! :)

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
muscular strength
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