Jungnaut
YOLO Kunce
First I am going to admit that diet isn’t one of my strong points, since I just eat whatever I feel like, going by sight and feel with foods and just using P:C:F of 40:30:30 as my rough guide for the past year. I have put on size which is what I wanted to do but now at 85kg (give and take), I desire to dial in and fine tune what I put in my mouth, so that I can look sexy.
So I need some help with my macro requirements. My strategy is to follow this for 2 weeks, if it works then I will subtract 500kcals off per day until I get shredded as (hopefully 12 weeks should do the trick).
My Stats:
Height: 183cm
Weight: 85kg
Age: 37
Training goal: Look strong & sexy
Training frequency: 4 times per week, with an extra conditioning day thrown in when I feel like it.
Calories: Harris-Benedict equation is BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age). I factor in a multiple of 1.4 (light activity) for off days, and 1.6 (moderate activity) for training days.
Protein: At least 2g/kg, 3g/kg is recommended for better results. I will use 3g/kg
Carbs: 1g/kg off days, 2g/kg training days
Fat: Whatever is left over to make up my calorie target
This results in the following numbers:
Protein 255 255
Carbs 85 170
Fat 189 182
My first reaction is the fat figures seem a touch high. But then I had a look at my (typical) food intake yesterday, which was:
Brekky: WPI, Creatine, 3 Bananas, Milk. (doubles as PWO since I train in the morning)
Calories: 800, Protein: 57, Carbs: 105, Fat: 18
Post Shake: True Post
Calories: 200, Protein: 23, Carbs: 24, Fat: 0
Lunch: Meat (steak, bacon, or chicken), 4 eggs, 3 pieces fruit/vegies or salad, olive oil (in dressing or cooking meat), OJ
Calories: 1200, Protein: 63, Carbs: 33, Fat: 95
Dinner: Salmon steak, Potatoes or Rice, some Vegies
Calories: 420, Protein: 23, Carbs: 53, Fat: 11
Totals: Calories: 3700, Protein: 206, Carbs: 224, Fats: 218
Oops, I gone way over haha. So I have some work to do in reducing fat and carbs. However, as far as my macro requirements go can I have some critique please? Am I on the right track or what?
So I need some help with my macro requirements. My strategy is to follow this for 2 weeks, if it works then I will subtract 500kcals off per day until I get shredded as (hopefully 12 weeks should do the trick).
My Stats:
Height: 183cm
Weight: 85kg
Age: 37
Training goal: Look strong & sexy
Training frequency: 4 times per week, with an extra conditioning day thrown in when I feel like it.
Calories: Harris-Benedict equation is BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age). I factor in a multiple of 1.4 (light activity) for off days, and 1.6 (moderate activity) for training days.
Protein: At least 2g/kg, 3g/kg is recommended for better results. I will use 3g/kg
Carbs: 1g/kg off days, 2g/kg training days
Fat: Whatever is left over to make up my calorie target
This results in the following numbers:
Training Day Off Day
Calories 3400 3000
Protein 255 255
Carbs 85 170
Fat 189 182
My first reaction is the fat figures seem a touch high. But then I had a look at my (typical) food intake yesterday, which was:
Brekky: WPI, Creatine, 3 Bananas, Milk. (doubles as PWO since I train in the morning)
Calories: 800, Protein: 57, Carbs: 105, Fat: 18
Post Shake: True Post
Calories: 200, Protein: 23, Carbs: 24, Fat: 0
Lunch: Meat (steak, bacon, or chicken), 4 eggs, 3 pieces fruit/vegies or salad, olive oil (in dressing or cooking meat), OJ
Calories: 1200, Protein: 63, Carbs: 33, Fat: 95
Dinner: Salmon steak, Potatoes or Rice, some Vegies
Calories: 420, Protein: 23, Carbs: 53, Fat: 11
Totals: Calories: 3700, Protein: 206, Carbs: 224, Fats: 218
Oops, I gone way over haha. So I have some work to do in reducing fat and carbs. However, as far as my macro requirements go can I have some critique please? Am I on the right track or what?
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