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Macros/calories

Need help getting everything right...

Jwal2k8
Jwal2k8 g Justin Walker
72 Post(s)
72 Post(s) Gender: Male Goal: Bodybuilding Date Joined: November 11, 2013
Posted

I started counting my macros/ calories & I'm coming out well over 3000 calories a day and my carb percentage is too high. Protein is good, but I need more fats and less carbs. I'm eating oats and brown rice as my main source of carbs along with my protein shakes. I guess my question is what should I be eating to get my carb and fat percentages to where they need to be.

 

My morning protein shake has 12 oz of milk, 2 tablespoons of yogurt, 1 cup of oats, 2 tablespoons of peanut butter, half a banana, and a scoop of protein powder. (1456 calories)

 

930 snack- 1 cup of brown rice and two scrampled eggs

 

1200 lunch- 2 baked chicken breasts, an apple, and a cup of brocolli

 

330 pre workout- whole grain peanut butter crackers

 

500 post workout- 6 oz of milk and 1 scoop of protein powder.

 

7-8 dinner- Crock pot chicken with new potatoes and carrots.

 

That's what I'm eating today. Seems pretty healthy but my carb percentage is 37% (needs to be 16%) fat is 32% (needs to be 55%).

 

What should I eat or not eat to get my carbs and fats at the right percentages?

 

Thanks for the help!!!

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Jwal2k8

I started counting my macros/ calories & I'm coming out well over 3000 calories a day and my carb percentage is too high. Protein is good, but I need more fats and less carbs. I'm eating oats and brown rice as my main source of carbs along with my protein shakes. I guess my question is what should I be eating to get my carb and fat percentages to where they need to be.

 

My morning protein shake has 12 oz of milk, 2 tablespoons of yogurt, 1 cup of oats, 2 tablespoons of peanut butter, half a banana, and a scoop of protein powder. (1456 calories)

 

930 snack- 1 cup of brown rice and two scrampled eggs

 

1200 lunch- 2 baked chicken breasts, an apple, and a cup of brocolli

 

330 pre workout- whole grain peanut butter crackers

 

500 post workout- 6 oz of milk and 1 scoop of protein powder.

 

7-8 dinner- Crock pot chicken with new potatoes and carrots.

 

That's what I'm eating today. Seems pretty healthy but my carb percentage is 37% (needs to be 16%) fat is 32% (needs to be 55%).

 

What should I eat or not eat to get my carbs and fats at the right percentages?

 

Thanks for the help!!!

Have you noticed your are increasing your body fat percentage using this volume of carbohydrate? If so I would try and get your split down to 40% protein 40% fat and 20% carb. To do this simply cut down on your carb sources and try to get them in after your workout. In order to keep your calories high you must increase your fat and protein. In order to do this simply eat more protein sources meats etc but try and focus on oily fish such a salmon as these will provide higher fats.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
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
Posted By: Jwal2k8

I started counting my macros/ calories & I'm coming out well over 3000 calories a day and my carb percentage is too high. Protein is good, but I need more fats and less carbs. I'm eating oats and brown rice as my main source of carbs along with my protein shakes. I guess my question is what should I be eating to get my carb and fat percentages to where they need to be.

 

My morning protein shake has 12 oz of milk, 2 tablespoons of yogurt, 1 cup of oats, 2 tablespoons of peanut butter, half a banana, and a scoop of protein powder. (1456 calories)

 

930 snack- 1 cup of brown rice and two scrampled eggs

 

1200 lunch- 2 baked chicken breasts, an apple, and a cup of brocolli

 

330 pre workout- whole grain peanut butter crackers

 

500 post workout- 6 oz of milk and 1 scoop of protein powder.

 

7-8 dinner- Crock pot chicken with new potatoes and carrots.

 

That's what I'm eating today. Seems pretty healthy but my carb percentage is 37% (needs to be 16%) fat is 32% (needs to be 55%).

 

What should I eat or not eat to get my carbs and fats at the right percentages?

 

Thanks for the help!!!

Daniel Offered some great advice.

 

The easiest way to increase fat and protein is to eat GREEK YOGURT and ALMONDS.  Obviously more meat will help too.  To focus on losing fat and lean gains you need to be high protein and low carb.

 

Maybe focus on dinner being mainly a protein meal as well.  Looks like you have lots of carbs throughout the day.

 

Are you using a protein shake that is whey and casein?

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Jwal2k8
Jwal2k8 g Justin Walker
72 Post(s)
72 Post(s) Gender: Male Goal: Bodybuilding Date Joined: November 11, 2013
Posted

THe protein I'm using is muscle milk. Should I cut back on the oats and rice? 

 

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
Posted By: Jwal2k8

THe protein I'm using is muscle milk. Should I cut back on the oats and rice? 

 

Muscle milk has a lot of carbs and fat right?  Maybe cut the oats out of your protein shake to start?

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