It will still give you macro suggestions after you input the correct calorie target you want. Just ignore those.
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
Yes, definitely ignore that.
Do you know your bodyfat%?
[quote]Angus1 wrote:
For the ones here who count macros is there a good program or website that you can just write in your food amounts and it work the macros and calories out for you or do you guys write it all down and work out the macros yourself?
I’m asking because I have never really kept a serious count of my macros and would like to experiment and see if I can get into top condition with the adding / subtracting X amount to the current base approach.
I imagine there must be some good online programs out there?[/quote]
Lose It on Android. I’m sure it’s on iPhone too. You can actual barcode food in.
[quote]Smashingweights wrote:
[quote]ishinator wrote:
I gotta say, this recent trend is inspiring me to start counting macros instead of just winging it.
To the guys who have their diet in check:
What is your macro distribution?
How much time out of your day does counting macros take?
[/quote]
Macro distribution is pretty individualized.
You will more than likely need to experiment and see how your body responds.
Standard dietary outline: you have to have a plan so you know when to deviate from it
Select your total calories- obviously it’s different if you gaining or losing weight is the goal
For the sake of example lets say you are 200 pounds and we start with 15 kcals per pound.
3,000 calories
Start your diet with 1 to 1.5 grams of protein per pound of body weight- 200-300 g
Lets go right in the middle with 1.25 per pound, 250 G of Pro - 1,000 kcals
Take 50-60% of your remaining calories and apply that to carbohydrates
60% = 1,200 calories = 300 grams of carbs
The rest you fill in with fats
800 calories = 89g of fat
Sorry if that’s confusing but it really is pretty simple.
Adjust from here based on results.
Add, subtract, tweak and switch things around to find what’s optimal for you.[/quote]
I’ve been falling around (p/c/f): 40/30/30 or 33/33/33 or 40/20/40 at a caloric deficit and have been losing fat consistently over the past 4.5 months (about 22lbs). I have about 10lbs more to lose, but once I’m there, I just plan on adding in intraworkout nutrition and then eating slightly (~200-300 cals) more at dinner on workout days in a balanced manner (I workout at night) and at breakfast on non-workout days. Then I’ll wait a few weeks and see my results and adjust from there. Step by step and re-evaluate every 2 weeks as my body changes, adapts, etc. I wish I could have thought of this 10 years ago…
[quote]ishinator wrote:
I gotta say, this recent trend is inspiring me to start counting macros instead of just winging it.
To the guys who have their diet in check:
What is your macro distribution?
How much time out of your day does counting macros take?
[/quote]
My current macros are 300g protein, 100g fat, 250g carbs. About 3000 kcals.
The only time it takes is cooking the food. Maybe an hour a day, although I usually cook food for 2-3 days and separate it in tupperware with the amount I’m supposed to eat.
[quote]super saiyan wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
You can change it to whatever you want. Go to More, then Edit Profile.[/quote]
Okay cool, thanks.
[quote]Smashingweights wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
Yes, definitely ignore that.
Do you know your bodyfat%?[/quote]
I’d be estimating, so no not really. Too high…
Do cardio first thing in the morning.
Do sets of bodyweight squats and push ups throughout the day whether at home or elsewhere.Dont go to failure.Build up the volume slowly.
Increase your protein intake but do it gradually over weeks and months.
Sleep more.
After 4 weeks of increasing bodyweight,maintain your weight and calorie intake for the next 2 weeks.Repeat.
Do lots of high reps,high sets squats with 50-75 % of your 1rm.
Good luck!
[quote]usmccds423 wrote:
[quote]Smashingweights wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
Yes, definitely ignore that.
Do you know your bodyfat%?[/quote]
I’d be estimating, so no not really. Too high…[/quote]
If your BF% is on the higher side then you can always base your #'s off of your estimated LBM.
[quote]Smashingweights wrote:
[quote]usmccds423 wrote:
[quote]Smashingweights wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
Yes, definitely ignore that.
Do you know your bodyfat%?[/quote]
I’d be estimating, so no not really. Too high…[/quote]
If your BF% is on the higher side then you can always base your #'s off of your estimated LBM.[/quote]
I think 185 will put me around 12%. I figure I’m around 18%-20% now. So 205 @ 18% is 37lbs so I need to lose what 18lbs = 187. What are you multiplying LBM with to get total calories?
[quote]super saiyan wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
You can change it to whatever you want. Go to More, then Edit Profile.[/quote]
If you go online, you can adjust macro percentage goals to whatever you want and set goals for grams, sodium, est.
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.
[quote]DoubleDuce wrote:
[quote]super saiyan wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
You can change it to whatever you want. Go to More, then Edit Profile.[/quote]
If you go online, you can adjust macro percentage goals to whatever you want and set goals for grams, sodium, est.
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]
How do you get so much fat in?
Certainly individual. Also gotta take into activity, how mnay days you train. Volume ect.
For me I am active do a decent amount of cardio very high volume. I have messed around and find I function much better with high carb rather than high fat. So for me when I am gaining I am at 600+ carbs 250 pro and 40-60 fat. Feel great tons of energy. My brain functions better. But for some high carb doesn’t work and for many they have no need for that many carbs.
Damn the my fitness pal already has Biotest supps in the database. Pretty cool.
Try and put your body in the best conditions possible for growing. Enough rest, optimal training and recovery, hormones in check, healthy foods. Your body will let you know how much you need to eat and will ask you to eat and you will grow and not gain much fat if any. If you eat more than your body asks you too then you’ll start gaining some fat, which could be useful for some people to assure them they are getting enough calories in.
[quote]usmccds423 wrote:
[quote]DoubleDuce wrote:
[quote]super saiyan wrote:
[quote]usmccds423 wrote:
For those that use the my fit pal ap, do you just ignore the calorie suggestions? I weigh around 205 and am looking to drop to probably 185-190 and I sit for most of the day, so the ap suggested 1700 cals and around 60g of protein, so… Guess I’ll just ignore that? [/quote]
You can change it to whatever you want. Go to More, then Edit Profile.[/quote]
If you go online, you can adjust macro percentage goals to whatever you want and set goals for grams, sodium, est.
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]
How do you get so much fat in?[/quote]
Cream, Oil, Fatty cuts of meat, Chicken WITH skin, Nuts, Full fat everything. It really isn’t that hard. 1 tablespoons of cream in is like 6-7 grams of fat. My morning coffee is 4 tablespoons cream, 1 tablespoon coconut oil. That’s about 38 grams of fat and 320 calories right there, by drinking 5 tablespoons. easy.
[quote]DoubleDuce wrote:
[quote]usmccds423 wrote:
How do you get so much fat in?[/quote]
Cream, Oil, Fatty cuts of meat, Chicken WITH skin, Nuts, Full fat everything. It really isn’t that hard. 1 tablespoons of cream in is like 6-7 grams of fat. My morning coffee is 4 tablespoons cream, 1 tablespoon coconut oil. That’s about 38 grams of fat and 320 calories right there, by drinking 5 tablespoons. easy.[/quote]
The cream idea is interesting, I do need to up the amount of nuts in my diet. I’ve read some are against nuts while leaning out, I guess you aren’t?
[quote]usmccds423 wrote:
[quote]DoubleDuce wrote:
[quote]usmccds423 wrote:
How do you get so much fat in?[/quote]
Cream, Oil, Fatty cuts of meat, Chicken WITH skin, Nuts, Full fat everything. It really isn’t that hard. 1 tablespoons of cream in is like 6-7 grams of fat. My morning coffee is 4 tablespoons cream, 1 tablespoon coconut oil. That’s about 38 grams of fat and 320 calories right there, by drinking 5 tablespoons. easy.[/quote]
The cream idea is interesting, I do need to up the amount of nuts in my diet. I’ve read some are against nuts while leaning out, I guess you aren’t? [/quote]
lol. Nuts and peanut butter are kind of a cheat food for me because of the “high” carb content.
I eat a handful most days. When I’ve made them a consistent snack more often than that, my stomach goes to hell. I don’t know if it’s the fiber or what, but I pay for it if I over eat on them. Nutzo nut butter is my favorite.
I “bulked”. I ate whole foods like chicken, beef, potatoes, oatmeal, pasta and rice. I upped my carbs really high. 700-1000 grams a day, depending on which body part I was training. I kept fat realitvely low, around 50 grams. I kept my protein at 250 grams a day. I had no care how much fat I put on and just really looked to increase the weight I lifted in the 8-12 rep range weekly.
I’m a naturally lean individual with an above average metabolism, so I wasn’t concerned about having to cut at the end of it all. I went from 160ish lean, to 190 lean when it was all said and done (8 months). I’ve been away from weight lifting for some time, but if I felt I needed to put on more size again, I would repeat the same strategy. Obviously, individualistic.
[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]
I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so?