Trying to workout my cals, macros and stuff

Current weight - 70kgs
Goal - 63kgs

Age: 25
Height: 172cm

Maintenance calories = 1529
+ daily activities = 2370

Aim for = 1869

Carbs - 25% 117g
Protein - 45% 210g
fats - 30% 62g

All ok?

How should i do my meals break down?

Cardio in the morning

08:00am Meal 1 - Carbs and protein
10:30am Meal 2 - carbs and protein
13:00pm Meal 3 - fats and protein
16:00pm Meal 4 - carbs and protein

17:45pm weight training

20:00 Meal 5 - protein and fats

Not sure how i'm going to keep the carbs low :blink:

Make meal 2 Prot + Fats. Remember to decrease your theoretical cals by +-20% to adjust for real world factors. i.e Your 1900cals means you aim for 1500cals (and in reality you are getting 1900cals then). Meal 5 NB! Carbs and Protein!

Thanks Pyro.

Will change meal 2. Normally my meal 2 is nuts and whey.

Not really excited about the idea of having carbs so late at night. :dry: will throw in a sweet potato :sick:

Im going to work on my meals and post them here later.


Thanks.

I help gladly. I myself also don´t like to eat carbs late at night but if it´s after a workout then trust me those carbs are going straight to your muscles. Post your meals then we take it from there yeah.

My fitnesspal and i had a few domestic issues and i called it "quits" but i have met someone who may be a potential....datanutrition to track and work my cals.

Quick questions.

One of the meals is fat and protein, so can i throw in a full egg?

Remember my main goal is to shed weight.

My mate also mentioned i can have pineapple - about two thin slices. She said she ate pineapple durinu g her pre comp aka Nikenunu.

I know some diets say avoid dairy and fruits.

Is plain low fat yoghurt ok or should i just drop all dairy?

I don't eat any red meat, just chicken and fish and box fish taste like kak and dry chicken can get old fast! so looking for other protein source like plain yoghurt and making one of my meals as an egg meal with maybe one York.

A couple of egg yolks are a great fat. Meal 3 for me is 2whole eggs,6 egg whites and a cup of mushrooms.

Remember that eating fats will not make you fat. Right now I am eating about 70% of my cals as fats and working well for fat loss. Everyone at work also can´t understand this concept. Eat your eggs girl! Lots of fats in them (packed with friendly nutrients) but that also means don´t eat carbs with them. Pineapple can be eaten on a fat-loss diet yes.

For protein sources look at cold meats, pork, turkey, whey, pork mince, even other parts of the chicken why not?

O ja and when you eat meat that is not so 'clean', eat it with fats and not carbs.

Brine your chicken, it will make all the difference, and go to the fish section and find something cheap and easy. Personally I wouldn't recommend cold meats or pork, turkey yes other pieces of chicken depends on the piece.

Pyroclasm wrote: Remember that eating fats will not make you fat. Right now I am eating about 70% of my cals as fats and working well for fat loss. Everyone at work also can´t understand this concept. Eat your eggs girl! Lots of fats in them (packed with friendly nutrients) but that also means don´t eat carbs with them. Pineapple can be eaten on a fat-loss diet yes.

For protein sources look at cold meats, pork, turkey, whey, pork mince, even other parts of the chicken why not?

O ja and when you eat meat that is not so 'clean', eat it with fats and not carbs.

Couple things I am against here, firstly the calculation of your macros!
Secondly the sources of protein suggested.
Thirdly the timing of your carb and fats in your plan.

Couple of questions I have so I can better assist you with your goals.
1.) How often are you training?
2.) What does your training program look like
3.) How much cardio are you doing a day?
4.) What supplements are you using, detail them
5.) What gear are you running and ancillaries(Fat Burners etc)

Sorry my credentials for asking this and handing out advice I have 4 Top Female athletes from Body Fitness 1 placing 1st Provincials IFBB, 2nd Placing at IFBB Sa's and another placing 3rd NABBA Sa's Bikini, 1 placing 1st Fitness Bikini IFBB.
3* IFBB SA's BB Top 6 competitiors
2*IFBB SA's Provincial Overall champs and a 2012 SA's IFBB Heavyweight Athlete

Ill post their pics if you like

Koe007 wrote: Sorry my credentials for asking this and handing out advice I have 4 Top Female athletes from Body Fitness 1 placing 1st Provincials IFBB, 2nd Placing at IFBB Sa's and another placing 3rd NABBA Sa's Bikini, 1 placing 1st Fitness Bikini IFBB.
3* IFBB SA's BB Top 6 competitiors
2*IFBB SA's Provincial Overall champs and a 2012 SA's IFBB Heavyweight Athlete

Ill post their pics if you like

You have 4 top female athletes ?

Oupa wrote:

Koe007 wrote: Sorry my credentials for asking this and handing out advice I have 4 Top Female athletes from Body Fitness 1 placing 1st Provincials IFBB, 2nd Placing at IFBB Sa's and another placing 3rd NABBA Sa's Bikini, 1 placing 1st Fitness Bikini IFBB.
3* IFBB SA's BB Top 6 competitiors
2*IFBB SA's Provincial Overall champs and a 2012 SA's IFBB Heavyweight Athlete

Ill post their pics if you like

You have 4 top female athletes ?

Yup

Started last year as a hobby and suddenly im sitting with 22 Athletes total at the moment 10 competitive, 12 just general goals

Koe007 wrote:

Pyroclasm wrote: Remember that eating fats will not make you fat. Right now I am eating about 70% of my cals as fats and working well for fat loss. Everyone at work also can´t understand this concept. Eat your eggs girl! Lots of fats in them (packed with friendly nutrients) but that also means don´t eat carbs with them. Pineapple can be eaten on a fat-loss diet yes.

For protein sources look at cold meats, pork, turkey, whey, pork mince, even other parts of the chicken why not?

O ja and when you eat meat that is not so 'clean', eat it with fats and not carbs.

Couple things I am against here, firstly the calculation of your macros!
Secondly the sources of protein suggested.
Thirdly the timing of your carb and fats in your plan.

Couple of questions I have so I can better assist you with your goals.
1.) How often are you training?
2.) What does your training program look like
3.) How much cardio are you doing a day?
4.) What supplements are you using, detail them
5.) What gear are you running and ancillaries(Fat Burners etc)

1.) Weight training - Mondays - Thursdays, Saturday and Sunday. I've been trying to get back into morning cardio. Week before last i manage to go 5 times a week and did about 40min cardio. Week just been my energy levels was zapped, but i think its all has to do with my nutrition - not eating enough. I started morning cardio again this morning - 45min spin class. My aim is to do at least 3 spin classes a week and the rest of the week i'll do low intensity cardio.

2.) I train with a guy and he has decided to change our routine to:
Mon - chest, shoulders and triceps
Tues - Back and biceps
Wed - Legs
Thurs -chest, shoulders and triceps
Fri - i don't train on friday afternoon.
Sat - back and biceps
Sun - legs.

Only been two weeks on this routine and i'm not sure if i like it... last week i was crashing so hard after gym. I would get home and fall asleep and landed up waking up at 11ish with lights and sweat clothes on :sick:

In the past i used to train one body part at a time.

3) When i don't do spin classes then i'll walk the treadmill on 15 incline at speed between 4 and 4.5. I aim to do at least 40min of cardio in the mornings. I rotate with treadmill and orbitrek. Then in the afternoon i'll walk the treadmill after my weight session. If its not too late then i'll do 20minutes like i did tonight after doing back (partner is away, so i'm sneaking and doing my one body part a day routine)

4.) Just whey and CLA.

5.) At the moment i'm using Duromine but i still have Oxy Elite pro - not taking both at once.

About two years ago i dropped a lot of weight and fast. I wasn't doing any weight training - i barely knew much, but i was doing a lot of spin classes. Then my one mate took me under her biceps and showed me the ropes when it came to weight training. I was still doing my spinning but i think i was pushing myself too hard in a short space of time - i was also doing the big Amashova cycling race, Tour Durban, training for Midmar Mile after weight training. I won't say i was over training but i wasn't eating enough food. Soon after i lost my menstrual cycle, nails were always tearing/breaking, got sick a few times within a year. Bloods showed i had slightly raised testos levels and was put on different pills like Diane-35 which i hated. Anyhoo, i had bloods taken again the other day and testos levels all normal now.

My goal is to shed weight again and not do it by starving my body. Second goal will be to get a proper weight training routine for myself.

I've been to a few bodybuilding shows. i might recognisea few of your ladies.

Koe007 wrote: Started last year as a hobby and suddenly im sitting with 22 Athletes total at the moment 10 competitive, 12 just general goals

Well done ! Follow your passion and live the dream ! Good for u.

Pyroclasm wrote: Remember that eating fats will not make you fat. Right now I am eating about 70% of my cals as fats and working well for fat loss. Everyone at work also can´t understand this concept. Eat your eggs girl! Lots of fats in them (packed with friendly nutrients) but that also means don´t eat carbs with them. Pineapple can be eaten on a fat-loss diet yes.

For protein sources look at cold meats, pork, turkey, whey, pork mince, even other parts of the chicken why not?

O ja and when you eat meat that is not so 'clean', eat it with fats and not carbs.

I went to one of Tim Noakes talk he had a few months back.

Well its a bit difficult to consult over a forum but let's give it a bash.
This sport is all about knowledge and application, many different approaches and different opinions and views to getting where you need to be. Choose wisely the advice you take and when you take advise and try it for yourself, keep a log of your responses, how heavy you were able to train, energy levels, moods, what response certain foods gave you etc, why am i saying this, it is vital for you to learn your individual responses and to filter the bull from the truth.

Now thats out of the way, I also get to 1850 calories a day for you, I would have your split at 50% Protein 30% Carbs and 20% Fats to start off with.

Meal 1: Protein + Fats + Veggies

Meal 2: Protein + Carbs

Meal 3: (3hrs Pre-Workout Carbs) Protein + Carbs(Low GI)

Meal 4: (30min Pre-Workout) Protein + Veggies or a Shake

Intra-Workout 12-15g BCAA sipped from 30 min into workout till end of session.

Post-Workout Whey Isolate

Meal 5: (Within 2hrs Training) Protein + Carbs(High GI)

Meal 6: Protein + Fats + Veggies


That's How your meals should be planned. Now Carbs can come from Brown Rice as a Low GI Source and Pineapple or apples as a High GI source, be innovative, want yoghurt get fat free and mae sure it fits your macros for the day.

Supplements, get some Alpha Lipoic Acid, this should aid your insulin resistance take 1 capsule with preworkout carb meal and the post workout carb meal.
Also get some Apple Cider Green tea capsules from Clicks they cheap and take 1 three times a day. Glutamine taken with your whey and Intra Workout 15g a day.

You are way overtraining my dear, please go rather for a five day split and your workout should not last more than 45min. Train alone if you must, you say you know your way around the weights now so apply what you have learnt, maintain strict form and no longer than 60 sec rest between sets. Each Body Part on its own day so:

Day 1:Legs & Abs Plus 20 min HIIT Cardio (1min 80% Max Hr and 1 min 60% Max Hr)(Done on stationary bike or Spinning bike)
Day 2:Back & Calves
Day 3:Chest & Abs Plus 20 min HIIT Cardio
Day 4:Shoulders & Calves
Day 5:Arms & Abs Plus 20 min HIIT Cardio

I highly recommend the Fat Furnace Fifteen Fat burner whilst on this plan. Try this for 2 weeks and get back to me I have subscribed to this thread Ill help when I can.

For goodness sakes please stop taking Duromine
Last thing, no Fats 2 hrs Pre or Post workout please, with the insulin spike they will be shuttled into the muscle.

Golden information. Now where's my plan?

Coconut Oil is a great method for cooking your chicken in, and fish it gives it an awesome taste and is a very healthy source of fats that aids in metabolisation of fats, something Mr DJ taught me.
This way the chicken isnt so dry, Chapel has a great idea as well.

However, stop thinking of Food in the General way you do, and start thinking of it as fuel, to fuel the muscles and aid recovery, change your perspective and mindset.

Another thing, prepare your food the day or weekend before so you are packed and ready and don't end up skipping meals.

Finally you get 1 Cheat day a week, yes I said it a whole day to eat whatever your heart desires, use it as motivation Saturday or Sunday.

CHAPEL wrote: Golden information. Now where's my plan?

LOL you next buddy, slowly getting more time

Tomorrow im gonna sit and structure it nicely for you.

Koe007 wrote:

CHAPEL wrote: Golden information. Now where's my plan?

LOL you next buddy, slowly getting more time

Tomorrow im gonna sit and structure it nicely for you.

Haha no worries bud, only when you have time :lol: hijack over.

Thanks Koe007 :kiss: :kiss: :kiss:

I'm going to print this out and go over it tomorrow and get back to you.

I do have the odd questions just to clarify a few things up.

I will def. follow your advice.

I want to start this program asap.

I love coconut oil.

I always cook the night before but will look into preparing some stuff the weekend before.

Hahaha, i don't crave fast foods, fizzy drinks, chips etc but my downfall is chocolates but 85% dark chocolate mmm. I can see my cheat meals being sushi for lunch and a chocolate during the day.

Thanks again for taking your time to help me, much appreciated.

I've wanting to do things according to my body. I realised i wasn't eating enough when i adding up my calories about two months back and battling to hit 60% target. I knew then i needed to get advice because i'll just land up shooting myself in the foot again.

Will post my questions tomorrow.

Koe007 wrote:

CHAPEL wrote: Golden information. Now where's my plan?

LOL you next buddy, slowly getting more time

Tomorrow im gonna sit and structure it nicely for you.

Koe007... Bud how can we hire your services?? Damn man!! LOL! There is something wrong here!! you should be a mod on this forum bud!
Thanks for sharing your wealth of information anyway! Trust me you helping a lot of us hey! Love your work bud!

Koe007 wrote:

Pyroclasm wrote: Remember that eating fats will not make you fat. Right now I am eating about 70% of my cals as fats and working well for fat loss. Everyone at work also can´t understand this concept. Eat your eggs girl! Lots of fats in them (packed with friendly nutrients) but that also means don´t eat carbs with them. Pineapple can be eaten on a fat-loss diet yes.

For protein sources look at cold meats, pork, turkey, whey, pork mince, even other parts of the chicken why not?

O ja and when you eat meat that is not so 'clean', eat it with fats and not carbs.

Couple things I am against here, firstly the calculation of your macros!
Secondly the sources of protein suggested.
Thirdly the timing of your carb and fats in your plan.

I.m.o nothing wrong with eating meat that is not so ´clean´ when you have it as part of a meal without carbs. Animal fats vs Plant fats debate. She is also stating that she needs new protein sources and these are fine i.m.o.

It just so happens your opinion is completely wrong. No dietitian or coach would ever advise their client to eat processed meat. Sjoe you are a danger to yourself and everyone else.

So been trying to work out my cals and mac. So we said 1850 cals.

546 cals for carbs = 136.5g
370 cals fats = 41g
925 protien = 231g

Looks ok?

Here's current pic of my weight. As you can see i have a boep and love handles to get rid of. The legs...well they being stubborn grrr probably last place i'll shed.

s5.postimg.org/ugran46c7/now.jpg

So the cardio can i do those in the morning?

Should i do some in the afternoon as well after training? Normally i just walk the treadmill for few minutes to warm down - 10 - 20min on incline 15 at 4ish speed.

I'm heavy bottom - big bum, legs and big calves. I like to train legs/bum twice a week because its my trouble area. Can i add another leg session or perhaps split hammies and quads...

s5.postimg.org/ejx4453br/ldasf.jpg

and i have big calves. Here's a pic when i was slimmer and they looked big compared to the rest of my legs. Do i still need to train them twice a week? I don't mind giving them nice shape but i def. don't want them to get bigger.

s5.postimg.org/sevemlxqv/calves.jpg

back in the day when i just started using weights.

s5.postimg.org/6tqbz0107/IMG_20120128_WA001_1_1.jpg

s5.postimg.org/8zkmti4gn/back_old.jpg

I'd love to get a nice strong looking back.

What do most people have as their last meal before bed? It will be 10ish for me and i'm clueless nut butter?

Anyhoo, still working on my meals. I was going to post my rough draft here but i did it on excel and copy and paste comes out messy. Will type it out tomorrow.