Skip to main content
J1kler
J1kler g Jeoh Cootth
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2014
Posted

These are the macros i obtained through Scott's video

Unfortunately I realised the hard way, that if I wanted to keep my muscle gains, I had to keep eating to fill in my macros, but now I have no idea on what to eat

272g carbs
150g protein
50g fat

Can you please give me recommendations on what to eat to fill out these macros?
And by the way, I also don't know how to count those macros since not all of the food products have a calorie count on them

This is my main problem, I eat 'a lot' (but not filling in the macros) in only three times a day

Could you also help me in structuring my plan?

For now, my goal is to follow an 8 week muscle building programme and I would love if I could eat right all along, allowing me to maximise my goals!!!

Thanks a lot Hermanites!!!!!

#HTH

#HTH Training got even better with this community
Bloktay
Bloktay g Guzman Ferreira
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

You can calculate your macros with this: http://www.health-calc.com/diet/energy-expenditure-advanced
I think your lipids are too low..
How much do you weight? 68- 75kg, right?
Lipids: olive oil, coconut oil, avocado, blue fish, eggs
Carbs: rice, quinoa
Protein: meat, eggs, supplements,ricotta.
There are a lot more, those where the first that came to my mind. (Sorry for bad english tho')

Wilsin_Fitness
Wilsin_Fitness g Wilson Ortiz
20 Post(s)
20 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted
I have used this website before http://custommealplanner.com/ it will help you get an understanding of what you can eat. If you are having a problem with nutrition labels missing on food items, try to keep your food as clean as possible and find you a good tools to measure put foods such as measuring cups and spoons. Having a good weight scale for food helps too.
https://www.tigerfitness.com/?Click=238284
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .