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  1. #1
    Registered User buccaneers41's Avatar
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    Do these macro numbers look right?

    I consulted a few sticky threads about calculating what I need for maintenance for my height and weight and then started crunching numbers on my diet. My diet has been pretty consistent only I took out my weight gainer shake and added in a regular protein shake this tome around as I thought that would be more fitting for what my macros should look like.

    Dinner is my most inconsistent meal because my family likes to dine out so when I do that I try to eat clean as possible. I’m trying to bulk as cleanly as possible I know it will be slow so any constructive criticism will be greatly appreciated. I’ll get to it.

    I’m 5 foot 10, 151 pounds. My goal is to get to 165 pounds. Maintenance calories say I need 2400-2700 to maintain. I did two different tests to calculate those numbers. So ideally I need 2700-3000 calories to slow clean bulk right?

    My meals look like this

    Breakfast 648 calories, 40g protein, 40g fat, 35g carbs

    Snack protein shake and fruit 311 calories, 22g protein, 2.2g fat, 54g carbs

    Lunch 459 calories, 46g protein, 12g fat, 41g carbs

    Snack protein bar 200 calories, 20g protein, 8g fat, 22g carbs

    I usually hit the gym an hour after this and post workout I have another snack before dinner

    Post workout snack protein shake and 2 tblspoons peanut butter 310 calories, 31g protein, 17.5g fat, 11g carbs

    Dinner 412 calories, 57.5g protein, 6g fat, 51g carbs

    I’ll have a snack two hours later usually two cups of yogurt 240 calories, 30g protein, 0g fat, 30g carbs

    I also have a protein shake immediately when I wake up so that’s another 120 calories, 24g protein, 1.5g fat, 3g carbs

    Altogether my macros look like this
    Calories 2,746, Protein 274.5g, Fat 87g, Carbs 291g, Fiber 57.4g

    I feel on paper this is a good diet to go by I can consistently eat these foods daily and not get bored though my dinner meal i haven’t started eating it yet I made that macro meal plan based of chicken, broccoli and brown rice.

    I feel this diet is way high in protein? Also a buddy told me I should lower the carbs. Most of my carbs are Whole Foods and complex carbs like oatmeal or coming from veggies and fruits. Again I’m not expert but I’m trying to fine tune a diet for me I can consistently work with so just looking for some feedback please.
    Last edited by buccaneers41; 12-12-2019 at 11:30 AM. Reason: Title error
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  2. #2
    team ketchup AdamWW's Avatar
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    You say you read the stickies, but you ended up with 274 grams of protein. How does that happen?

    The content of each meal is irrelevant, and we can't comment on your maintenance: only you can know what it is.

    My suggestion:

    Change it somewhere between 140-175g protein... fill in the rest where you want. You do NOT need more protein than that... in fact im being generous because you seem to love protein.
    The power of carbs compels me!
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  3. #3
    Registered User buccaneers41's Avatar
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    buccaneers41 is offline
    Originally Posted by AdamWW View Post
    You say you read the stickies, but you ended up with 274 grams of protein. How does that happen?

    The content of each meal is irrelevant, and we can't comment on your maintenance: only you can know what it is.

    My suggestion:

    Change it somewhere between 140-175g protein... fill in the rest where you want. You do NOT need more protein than that... in fact im being generous because you seem to love protein.
    I actually read a comment and one of them was from you that said along the lines of it doesn’t matter how you fill your macro so long you hit your calories. I missed the sticky that said too much protein is bad I guess. I didn’t know that’s a thing but I can remove some protein and substitute it for other macros. Aside from that does everything else look right? And do you have any recommendations about what you would do differently besides reducing protein intake?
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  4. #4
    team ketchup AdamWW's Avatar
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    AdamWW is offline
    Originally Posted by buccaneers41 View Post
    I actually read a comment and one of them was from you that said along the lines of it doesn’t matter how you fill your macro so long you hit your calories. I missed the sticky that said too much protein is bad I guess. I didn’t know that’s a thing but I can remove some protein and substitute it for other macros. Aside from that does everything else look right? And do you have any recommendations about what you would do differently besides reducing protein intake?
    It's not 'bad' per se, but it won't give you any additional benefit for muscle growth and we also don't have long-term studies measuring the safety of protein levels high above your requirements.

    Beyond that:

    MUCH more veggies
    MUCH more fruit
    MUCH less protein snacks/shakes


    I recommend consuming 1 serving of berries + 1 serving of other fruit per day if possible
    I also recommend consuming at least 4 serving of vegetables per day, but I personally eat more like 6-7 servings.

    You don't need to obsess of meal timing.
    The power of carbs compels me!
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  5. #5
    Registered User buccaneers41's Avatar
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    buccaneers41 is offline
    Originally Posted by AdamWW View Post
    It's not 'bad' per se, but it won't give you any additional benefit for muscle growth and we also don't have long-term studies measuring the safety of protein levels high above your requirements.

    Beyond that:

    MUCH more veggies
    MUCH more fruit
    MUCH less protein snacks/shakes


    I recommend consuming 1 serving and berries + 1 serving of other fruit per day if possible
    I also recommend consuming at least 4 serving of vegetables per day, but I personally eat more like 6-7 servings.

    You don't need to obsess of meal timing.
    Alright thank you for the recommendations I will add more fruit and veggies in for sure and I’ll take some protein out. Do my grams of fat look good or can I bring them a little higher? Like should I substitute a serving of almonds for a protein shake or am I sitting high at 87g of fat already. I know the formula is 0.4 per pound and that puts me at 60.4g for my body weight.
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    team ketchup AdamWW's Avatar
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    AdamWW is offline
    Originally Posted by buccaneers41 View Post
    Alright thank you for the recommendations I will add more fruit and veggies in for sure and I’ll take some protein out. Do my grams of fat look good or can I bring them a little higher? Like should I substitute a serving of almonds for a protein shake or am I sitting high at 87g of fat already. I know the formula is 0.4 per pound and that puts me at 60.4g for my body weight.
    87 is fine... it's whatever you want as long as it's at .4g/lb+
    The power of carbs compels me!
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  7. #7
    GeNeTiX fOr TeRrOr Paulie1986's Avatar
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    Lower protein and spend your macros on more carbs if you wish. Fat is quite good and getting plenty of fibre.

    I prefer carbs to fats so personally I'd increase them and leave fats as they are. 87g is fine.

    Meal timing is going to drive you mad. Don't worry, as long as you're not doing something like fasting for days on end. I just eat when I feel like it and it's done me no harm. Sometimes I don't even eat until after 2 hours of training.
    I have a good joke about water retention. But I'm going to hold onto it for now.

    I'm not an elevator, but I certainly do lift.

    Going to the gym? Ha, it's just a weights of time.

    Steroids and ass. They certainly go well together.

    I'm the BB king..of puns. I train my back using only fish. I love my macker-rows.
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  8. #8
    Registered User buccaneers41's Avatar
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    Alright thank you both of you for taking time to help square me away I really appreciate it I’m kinda new to this macro counting but it’s a step in the right direction. I’m going to add more carbs into my diet I feel I run better off of carbs anyways in terms of energy levels. So I’ll substitute carbs for some of the over the top protein macros.

    And yeah I’ve gotten used to eating every two hours I read it speeds up metabolism. So I’ll just eat when I’m hungry now I guess.
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  9. #9
    GeNeTiX fOr TeRrOr Paulie1986's Avatar
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    Yea the whole eating every 2 hours was something we all believed in at one point.

    Sometimes I have 4 meals a day, sometimes 5. It's the freedom of knowing you don't have to leave the gym and rush home for a protein shake.

    What matters most is that your total daily calories are hit when you go to sleep and don't stress. Space your meals out with what works best for you. I still kind of try to stick to some kind of eating structure but just purely because I prefer it.
    I have a good joke about water retention. But I'm going to hold onto it for now.

    I'm not an elevator, but I certainly do lift.

    Going to the gym? Ha, it's just a weights of time.

    Steroids and ass. They certainly go well together.

    I'm the BB king..of puns. I train my back using only fish. I love my macker-rows.
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