Hi guys,

For exemple, do I calculate only carbs from rice, proteins from chiken breast and fats from Olive oil, or I calculate all 3 from any food. For exemple, from rice I calculate carbs, but also proteins and fats?

If a food has something else than carbs then you have to count that in as well. For instance if you eat cake, it will have a lot of carbs but it will also have protein and fats which you need to count in. So yes you should calculate all 3 from any food if its in the food.

William is right. Count every macro from every food. Some of your complex carb sources like rice, pasta and even bread can have a fairly good amount of protein per serving for example as well.

If you need help calculating things just download the app so you can input everything into the meal planner :-D

Hi!

As I want to build muscle and I am between 165,5-166,5 lbs I have figured out that 1kg of boneless chicken breasts per day is a real good to go, as I will have about 200-250 grams of protein a day. But 1 kg of chicken also contains about 12 g of fats, so assuming that my daily intake is about 80.5 g from fats, does that mean I have about 70g of fats left for the rest of the day? My question is do I have to calculate every single macro a food has? For example, 100 g of oatmeal contains about 60g of carbs, but also about 7 gramms of protein. should I add this 7 g to my daily protein intake or should i only calculate chicken for protein, oatmeal and rice for carbs, nuts for fats, etc?

Moreover, is it really up to me how I portion my food intake? More precisely, I think here of the following: usually my breakfast is 100g oatmel, which is only carbs for the morning. Isnt it better to have all 3 macros for all the portions i digest a day? I mean every single portion should contain fats, proteins and carbs, right? OR it is completely up to me to to eat more carbs before 13 pm and more protein after 13 pm, as far as I have all the macros/calories I need to bulk at the end of the day?

And, should I count fish oil supplements to the total daily fat intake? For example, if I take 7 capsules of omega 3 fish oil a day does that mean I can decrease my daily fat intake with 7 gramms, assuming that 1 capsule contains 1 gramms of fish oil?

Last, do you have any experience or advice on vitamin c, and joint support supplements? Do we really need them or am I good to go with a multi, creatin and fish oil if I have a great dieat plan?

Thank you in advance!