I am looking for a chart/spreadsheet that has macronutrients, volumetric, and / or descriptive measures of commonly consumed bb foods.
Also, if anyone has examples in a log, or contest prep of someone around 190lbs and 15% BF I would appreciate the info!
< cutting / recomp diet virgin so be gentle 
This.
http://nutritiondata.self.com/
Just use that.
[quote]zephead4747 wrote:
This.[/quote]
For about 2 years, I would get my bf tested with a sonogram. I think those charts are interesting, not sure how accurate they are?
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats.
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats. [/quote]
Thanks for the explanation. Like I said, I am a newb when it comes to dieting. I can drink beer, eat fast food occasionally, and still stay under 20 percent.
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats. [/quote]
Thanks for the explanation. Like I said, I am a newb when it comes to dieting. I can drink beer, eat fast food occasionally, and still stay under 20 percent.
[/quote]
You got your calories and macros planned out?
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats. [/quote]
Thanks for the explanation. Like I said, I am a newb when it comes to dieting. I can drink beer, eat fast food occasionally, and still stay under 20 percent.
[/quote]
You got your calories and macros planned out?
[/quote]
Nope I’m pretty clueless. I’m shooting for decent abs and a 32" waist.
I’m guessing that will put me at 165-170. I’ve read a few articles by nate Miyaki. Any recommendations on articles or on a starting point in regards to macros and overall calories?
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats. [/quote]
Thanks for the explanation. Like I said, I am a newb when it comes to dieting. I can drink beer, eat fast food occasionally, and still stay under 20 percent.
[/quote]
You got your calories and macros planned out?
[/quote]
Nope I’m pretty clueless. I’m shooting for decent abs and a 32" waist.
I’m guessing that will put me at 165-170. I’ve read a few articles by nate Miyaki. Any recommendations on articles or on a starting point in regards to macros and overall calories?
[/quote]
I love the formula Romaniello advocates in this T-Mag.
I would calculate your maintenance and depending on what you are eating the now either start there or a bit higher and readjust after a while.
I’m boring and always do 40% Protein 40% Carbs and 20% Fat when starting a new meal plan and readjust as necessary (i.e take carbs out add protein or fats).
I would use cronometer. Lists macros, vitamins, minerals, even types of fat. It is also easy to add custom recipes, foods, and set up the macro percentages you want.
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
[quote]Captnoblivious wrote:
[quote]RATTLEHEAD wrote:
http://nutritiondata.self.com/
Just use that.[/quote]
Cool, thanks.
[/quote]
Just realised how blunt my response was lol, just use that and keep note of the macros of foods you use most often with a weight that allows you to multiply/divide as necessary for changes in your meal plan.
You will probably already know not to, but just incase…make sure you only count protein in protein sources and carbs in carb sources etc. makes it so much simpler than worrying about how much protein you are getting from oats. [/quote]
Thanks for the explanation. Like I said, I am a newb when it comes to dieting. I can drink beer, eat fast food occasionally, and still stay under 20 percent.
[/quote]
You got your calories and macros planned out?
[/quote]
Nope I’m pretty clueless. I’m shooting for decent abs and a 32" waist.
I’m guessing that will put me at 165-170. I’ve read a few articles by nate Miyaki. Any recommendations on articles or on a starting point in regards to macros and overall calories?
[/quote]
I love the formula Romaniello advocates in this T-Mag.
I would calculate your maintenance and depending on what you are eating the now either start there or a bit higher and readjust after a while.
I’m boring and always do 40% Protein 40% Carbs and 20% Fat when starting a new meal plan and readjust as necessary (i.e take carbs out add protein or fats).[/quote]
alrighty, thanks!
^^ya a 40/40/20 approach is pretty standard, some favor a 40/30/30 if you’re sensitive to carbs and like higher fat (mmmmmmm bacon)
I would start with one of those two ratio set ups and adjust as needed based on how you feel.
Once you’ve spent a little bit of time paying attention to the #s and breakdowns of foods you like, you’ll be able to eyeball things much easier, even when you’re not dieting. My wife is continually amazed how I can rattle off the breakdowns of so many foods -lol.
Shoot me an email and I’ll send you a copy of a nice chart I’ve made of quite a decent selection of foods with their measured amounts and corresponding macros.
S
[quote]The Mighty Stu wrote:
Once you’ve spent a little bit of time paying attention to the #s and breakdowns of foods you like, you’ll be able to eyeball things much easier, even when you’re not dieting. My wife is continually amazed how I can rattle off the breakdowns of so many foods -lol.
Shoot me an email and I’ll send you a copy of a nice chart I’ve made of quite a decent selection of foods with their measured amounts and corresponding macros.
S[/quote]
Thanks Stu, email sent via your website.
[quote]gregron wrote:
^^ya a 40/40/20 approach is pretty standard, some favor a 40/30/30 if you’re sensitive to carbs and like higher fat (mmmmmmm bacon)
I would start with one of those two ratio set ups and adjust as needed based on how you feel.[/quote]
I made some venison garlic bacon burgers that were killer this year. Like triple bypass killer!
[quote]Captnoblivious wrote:
[quote]gregron wrote:
^^ya a 40/40/20 approach is pretty standard, some favor a 40/30/30 if you’re sensitive to carbs and like higher fat (mmmmmmm bacon)
I would start with one of those two ratio set ups and adjust as needed based on how you feel.[/quote]
I made some venison garlic bacon burgers that were killer this year. Like triple bypass killer! [/quote]
Sounds so good!!
Stu,
Thanks a bunch, the chart looks great!
[quote]Captnoblivious wrote:
Stu,
Thanks a bunch, the chart looks great! [/quote]
Hi
Would it please be possible to get a copy of the chart as well?
Stu, is that OK?
Thanks in advance
[quote]moogweasel wrote:
[quote]Captnoblivious wrote:
Stu,
Thanks a bunch, the chart looks great! [/quote]
Hi
Would it please be possible to get a copy of the chart as well?
Stu, is that OK?
Thanks in advance
[/quote]
You can reach Stu through his website, just google his name.