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Threads tagged with 'Macros'

TitleAuthorPostsLast Post
OPINIONS ON MY CUT harriez95 2 3 dayseknight (53509): Too much protein, not enough carbs. Read the FAQ. -3X
Project Symmetry jordzmetcalfe Jump to first page72Jump to last page 6 daysjordzmetcalfe (400): Episode 14 is now live, this is a full day of eating with me at the 6 week out mark. I took on the feedback from my last prep so my carbs are higher and my protein is lower. I will reduce the protein even more as I get closer to the show so I have more room for additional carbs. Currently hitting around 2500 give or take 10% or so with a macro spit of 300g carb, 50g fat and 200g protein. https://www.youtube.com/watch?v=wwALMQ7ZB0w
Macros MattO1999 8 13 daysMattO1999 (22): @Hamb0 I didn't mean it like I'm lifting super heavy or ego lifting I just mean I like to get a good contraction and squeeze after every set and thanks for the advice much appreciated.
AVATAR NUTRITION Newbie misslifty 9 17 daysHamb0 (1651): As @eknight stated, the amount of calories a relative unit/amount of muscle burns per day, is insignificant compared to other functions of the body. Yes, given the same bodyweight, a more muscular person *could* expend more energy than his/her counterpart, but that is only if you completely take other variables and factors out of the equation. The fatter individual might just have a larger extent of energy expenditure from running other bodily...
Cutting macros Jenrboyle 17 18 daysFiremanSi (41650): @Jenrboyle NEAT is non-exercise activity thermogenesis it's burning additional calories through moving more and one of the best ways I've found its tracking steps daily especially if ur job doesn't have you mlvng a lot, desk job and such. U can eat more and lose weight when ur daily expenditure is higher absent of gym and HIIT training !!
Personal Trainers??? acoble02 10 19 daysSOLARSUPLEX (6319): Just say no. You won't miss out on anything if you don't go out on a weekend. Just hit your macros, workout, clean up your house. Get shit done. You just sound like you have an extreme lack of self control. Or you just think you wanna train and eat right but you really don't. Ask why you started. That will help get you back on track Also, I'm truly curious. How did you find this forum? The links are all gone off the main...
8-12 Week cutting Macros/Workout Program simben12 4 25 dayssimben12 (1): I am really consistent with my diet, and I could keep keeping it up with it. After 2 weeks of cutting I dropped 4 pounds but I can't hit my carbs intake of 192 lbs a week, and ate an average of 163 g of carbs. I decided to change my macros to 1759 cal 140 carbs 51 fat 185 protein Is it a good or bad idea? Thanks for your advice
Not losing weight? barbellbunny 28 1 monthhaole (1911): @ValMadalinski I'll be honest and admit that I don't know much about fat burners but my rule with supplements is that they should all be used sparingly or as little as possible. You should be getting everything you need from your regular diet/food intake. Fat burners are a "shortcut" and might help cut fat but unless that person learns how to keep the fat off then they will be right back to where they started when they get off the...
How to build muscle and lose fat same time Benzenunovic 3 1 monthHamb0 (1651): @Benzenunovic while some people could probably benefit from the information you have to share, the average member of this forum probably isn't within your target group
Stuck at a plateau Ryley6905 8 1 monthRyley6905 (1): I'm definitely not abandoning my goals, rather going to attempt a different approach using the FAQ stickies and such. I've calculated out my macros and they sound much more reasonable at... -156 P -362 C -92 F for 2,900 cal/day using a 200 cal deficit from 3,100. I just need to figure out what to eat to satisfy the daily quota. Just will take a little time and number crunching. :) I'll probably continue to use the training program though...
Bulking macros? dburt2 7 1 montheknight (53509): ^^ http://forum.simplyshredded.com/topic/16702/page/1/routine-design-for-dummies-10/ -3X
My Kinobody Experience - Vlogs TiagoToreiro 1 1 monthTiagoToreiro (1): Hi all, I will start tomorrow with the Kinobody - Aggressive Fat Loss 2.0 - Intermittent Fasting experience, though these 90 days I will record everything and do regular vlogs where I will explain in detail how my body is reacting, how it's affecting my life on and off the gym etc. My first Vlog has been uploaded yesterday. https://www.youtube.com/watch?v=ccymFuIPKII
Cutting Macros rr12 10 2 monthsfitzy2015 (1): 5ft 7 mate
looking at trying out anavar CDNBOY1993 10 2 monthsthe1 (33813): ill PM you
Cutting defecit on gear Bigbach365 3 2 monthsHamb0 (1651): Very aggressive. In fact, one can cut on 0 calories, if they are serious about it. Sacrifice to win.
Post Bikini Competition Diet anastasiaova 3 2 monthsabuzer (1): Congrats : )
Bulking Macros Betin135 19 2 monthsJsn3004 (622): @Betin135 We don't need to go check your profile and photos. Red the FAQ, Read the Routine Design for Dummies, and adjust your macros accordingly to the comments above.
Bulk Macros nevermore81 4 2 monthsFiremanSi (41650): @nevermore81 ur 205 and were eating 110protein... probably lost a bit of muscle there in those 50lbs. Personally i like meat in my diet so i tend to stick to the old reliable of 1g/lb of protein 205g in ur case. U shouldn't need much more than 400g carbs unless ur very active during the day. Ur also gonna want to moderately ramp in eating 3500 from 2100, so add 250-400cals every 4-7days and monitor weight gain.
new target hightower1888 4 2 monthsFiremanSi (41650): @hightower1888 U've been dieting too long now i think u need a break.. I'd advise increasing ur calories up until u put on about 1-2lbs in a week. Hold at maintenance for about a month and go again. Ur body needs this and u mentally need the break dude.
Can't seem to cut the belly weight? nevermore81 3 2 monthsnevermore81 (13): I'm on a 2100 calorie a day plan. I eat very clean. I've lost all the weight I have mostly by just eating better and being more active - most of the weight loss came before I started going to the gym regularly. I didn't crash diet or deprive myself during the weight loss. I have still been dropped lbs here and there but mainly have hit a wall. I just recently dropped my calories to 2100, I was at 2300. I am strength training. Mon/Thurs - chest...
Calories/Macros to build muscle? Acclaim927 14 2 monthsSOLARSUPLEX (6319): Looks good.
Bulk Betin135 14 2 monthsBetin135 (1): Ok thaks for all of the help
Stuck on cutting jdarner 8 2 monthsFiremanSi (41650): Why would you want to be unhealthy lean and 17. Ur 17 and lean already... BULK MUTHAFUCKAH BULK.. take advantage of that testosterone rampant in ur system !!
Effect of reverse dieting on metabolism? Lizzy 1 2 monthsLizzy (4): I follow IIFYM and am ready to cut following my first ever reverse (bulk). To give you an idea I am 5'3 118, reversed over 9mos (with the intent of gaining as much muscle as possible while minimizing fat gains) from under 1200cal to my current #s of 130p, 300c, 76f (roughly 2400 a day) with a 1 lb overall bw gain. I don't necessarily want/need advice on my macros, I've got a decent handle on that part. I am however really confused as to the...
Cut or Bulk? Also advice. Acclaim927 16 3 monthsAcclaim927 (7): Hey everyone. I have been on a cut for the past 2 months and have lost 8 pounds. I want to complete the cut of 3 months but I see my rib cage protruding. I am scared that if I cut any further I would look malnuritioned (i already do sort of). These are my pictures from May 1st 2016. I have stayed consistent with eating about 2100-2300 calories per day and raised my carbs to about 230-260 per day (Current protein: 150g, fat: 60-80g). Do you think...
How to stop Binge Eating FindingFit 7 3 monthsNiclas (1): Put a note on your fridge saying "Wake up". It will remind you that unconcious behaviour goes against your goals
keto or stay with carbs at night? fitzy2015 6 3 monthsalexmeister (37): yeah brah!at night i suggest green salad and protein only!carbs is pleasure!no carbs-no gains ;):P but the best time for them is in the morning and pre and after workout!
Older Guy Training Log: 43yrs young! JHughes Jump to first page135Jump to last page 3 monthsalexmeister (37): good job brah!keep up the good work.. ;)
Opinions? dserious111 2 3 monthseknight (53509): Find a trainer for her. She gets in shape and you keep your gf. -3X
Gaining Weight!! sandy 6 3 monthssandy (1): Ok, thank you. Maybe I will just go back to what I was doing. I would rather stay the weight I was then to continue to gain. Have a great day!
Need Help With Routine/Diet acoble02 10 3 monthsHamb0 (1651): They might be. Since you say your job is physically demanding, 3500 cals might put you in a deficit. Best bet is to give it a go, track your weight for a week or two, and adjust from there.
Diet Derz95 10 4 monthsDerz95 (1): my goal is to reach lower body fat %
Not loosing weight misschelseabrown 6 4 monthsJesus (1): Nothing wrong with a pound a week. Just think.. in one month you would have lost a whole 4 pounds. Thats 1.8181818181818181 kilograms.
Fitness YouTuber UK! OXPerformance 7 4 monthsFrostbiteFitness (1): nice bro im a youtuber too, this is my latest video https://www.youtube.com/watch?v=T7ZiULVMmhs
After a meal i just wanna sleep.need help fitzy2015 19 4 monthsErickFromOmaha (4159): Let me know when Lucifer joins the forum. That sob is a beast!
getting hard and dry for a show rylie111 10 4 monthsGreekLegend (43): Lay in a frying pan. you'll get dryyy
Trying the 40/40/20 help!!!! EBZ_94 11 4 monthsJamesM (22): eKnight is a freakin' time saver!
Avatar Nutrition Macros... crazy? SanguinousRex 3 4 monthsHamb0 (1651): They are not the enemy, and they could be one of your best friends, in holding on to your muscle mass, while having fuel for good training on your diet. If you have been avoiding carbs for a period of time, and suddenly bump it up significantly, you're going to gain weight on the scale in the form of water. Not fat. You might even have a little bit of bloat for a day or 3, but it'll go away. In exchange the accessability of carbs will lessen...
Calorie deficit Jgoogoo88 27 4 monthsJgoogoo88 (4): Lol it wasn't in the FAQ
Please help with new cut anteis99 8 4 monthsanteis99 (37): @eknight thanks bro for the advice like always. I'm going to do weekly progress posts thanks
Need help, extremely frustrated Stuckinplace Jump to first page84Jump to last page 4 monthsemmyweird84 (409): @eknight....that's definitely well put. Much appreciated reading material this morning. @Stuckinplace I understand your frustration. For me it was a hard adjustment on my macros because for the weight loss (100lbs) I experience, it literally was calories in vs calories out. But when I started focusing on weight lifting and weight maintenance, you cannot have a calorie deficit or a carb one for that matter. I'm not like eknight with all the...
Looking for lean body definition Oak3ee 3 4 monthseknight (53509): FAQ thread? -3X
Cutting - cals Patriceekk 4 5 monthsPatriceekk (1): now 2 days i was eating my maintance calories(around 3400) to boost metabolism.so now should i start to eat 2500 calories ?
My favourite Chicken Recipe AccomplishAthletic 2 5 monthsSOLARSUPLEX (6319): See the green square next to the users names? Those are reps. You can give each post three reps. The amount in the green square is somewhat equivant to the quality of your posts. Notice how many threads you have and you have 1 in the box? Clearly people are not interested in your content and perhaps you should spark conversation in a different way... Meaning... Not with videos.
My Bulking Secret Weapon AccomplishAthletic 21 5 monthsSRorhrbac0808 (47089): Hahahaahh. Xoxoxoxo @ fire
help with cals/macros rebecca307 8 5 monthseknight (53509): Spot on. -3X
How much protein do I need? Oslo1234 7 6 monthsSOLARSUPLEX (6319): Also why do you have restrictions on protein? Are you 11 years old?
IIFYM Explained In Under 5 Minutes! OXPerformance 3 6 monthsOXPerformance (4): Hi @Hamb0, Thanks for watching hope you enjoyed it! It's an acronym so not actually a word! I.I.F.Y.M - 'If It Fits Your Macros' No worries!
New to IIFYM and decide to ask here Kievdju 9 6 monthsKievdju (1): @FiremanSi there is one gym from where i live, but it takes 1 hour to get there [only have bikes over here], so i dont think it's effective. I dont do cardio daily, only 3 times a week :) (personally, i dislike cardio). Right now im trying to cut some fat first because of reason (big fatty here), then bulk after i get to reasonable bodyfat. Thanks for the suggestion, appreciate it :)
Calories to macros inaccuracy YM97 5 6 monthsSOLARSUPLEX (6319): Food labels are allowed to be within 20% from their actual contents iirc. So often times your bag of chips was actually 13.3 ounces instead of 12.8. Also some companies like to say NO CARB but not mention that there is 12 sugar alcohols and 3G of fiber
Help in Calculating Bulk Calories! Oslo1234 8 6 monthshghani13 (85): @Oslo1234 Aim for between 120-150g protein. That's all you will need. However, make sure you are hitting your other macros too. It's alright if you don't have protein shakes. Google protein rich foods. Yes you can get protein from milk, eggs, chicken etc.
Macro guidance jasonsmcdonald 8 6 monthsSOLARSUPLEX (6319): @jasonsmcdonald Rice cakes sweet potatoes rice noodles bagels fruit juice yogurt icecream anything bro.
How to make counting MACROs easier? Sierrapb 15 6 monthsSOLARSUPLEX (6319): They're* on my own post. Yeah they have these 3D printers called ovens. You put stuff in them and hit a few buttons. Come back 45 min later and it printed you whatever you put in it.
First week of diet done, whats now? JaakkoKK 17 6 monthsFiremanSi (41650): @NorIda I'm not too proud mate I didn't develope the term it's just the way it's thought in most basic nutrition courses for ways to explain different types of cardio to new clients that come in looking for help. When they initially don't understand TDEE, NEAT is one of he constructs to break down the ways to increase activity... For the same reason that LISS and HIIT have acronyms. It's also not just for the lazy individual as u put it, I...
workout routine help? kappacrazed 3 6 monthskappacrazed (1): Thanks for the reply! Much appreciated!
When to cut down protein. Olympian_Andy 5 7 monthsFiremanSi (41650): @Olympian_Andy 270 is overkill IMO. And it also depends on how much of a Lean 190lb u are... are you 10% @190lb which means u have more muscle to lose while continuing ur dieting phase.. if ur 20% 190lb then u dont necessarily have to be consuming anything near 270 even 190g is PLENTY.
Changing nutrition and starting a routine Kind 10 7 monthsBeans (3910): @Kind all calculators will give a different value, what really matters is just picking one, trying it, and adjusting accordingly. They're all just guidelines, chances are most of them won't be spot on what you need. You CAN take into account lean body mass, but again, it doesn't necessarily mean it's more accurate. Plus, you're just adding an extra layer of guessing. Personally, I'd go with the lower end of your BMR calcs to start off since...
Body Dysmorphia Questionnaire - **Research** DvG 17 7 monthsBucky (3859): completed. those questions made me laugh. "do you often compare yourself physically to others?" oh fuck yes, every damn person I look at. doesn't mean I always win, but I have like a 90% record of wins so I'm doing alright.
Macros cbondy 5 7 monthscbondy (58): i can't say iv ever weighed my food so i just have like one chicken breast which is prob like 200g wish haha. and shake is only 25g as thats one scoop (ON gold standard whey) so could go to a scoop and bit each time my breakfast shake is 1 scoop whey 2 scoops oats banana and 200ml milk gives me like 600cal start to the day ***Also think i may have set my base to high as your saying my basic cals are quite high????
Help me figure this out : pre workout meal darklight79 17 7 monthsRobotEars (1174): These have quickly become a staple for me in reaching 400+ carbs a day, lol.
Off Day Macros jostrosky 6 7 monthseknight (53509): Protein synthesis is elevated for ~48 hours post workout. As long as you're hitting 1 gram protein/pound of body weight every day, there's no benefit to raising protein (or fat) on your off days, because your body will simply convert what isn't used for tissue repair to glycogen. Calories and macros should remain the same every day whether you train or not. -3X
Macro calculator accuracy?opinion? Blackbasara 3 8 monthshghani13 (85): I find the muscle and strength calculator to be more accurate. Try it!
Help me dispell broscience! RobotEars 30 8 monthsSOLARSUPLEX (6319): Me too, i just was also born with a stomach that loves to eat and so all the shreds are just staying warm under this flub for now
Female cutting advice haole 1 8 monthshaole (1911): I'm trying to help my coworker lose weight by diet alone right now. I'm having her track what she eats for a week and check her weight every morning just to get an idea of where she is at. I've already noticed her diet is terrible and she has been eating less than I would recommend for a cut. I'm don't want to overload her with too much info so I'm starting with watching just daily calories for now and then picking better foods to get her...
Cutting diet - calories stranger 5 8 monthsFiremanSi (41650): Not too bad i'd start at 200cal drop and see how u respond aiming for 1-2% of bodyweight/week if the weight stalls over a 4-7day period the increase cardio/NEAT or drop cals.
advice and suggestions on where and how lancethedog 5 8 monthslancethedog (7): cheers mate. no i'm not familiar but will look into it. consider myself a novice still but i get the concept. is there any particular time frame to stay at maintenance. i guess it's high carbs to me is what i meant but i understand yr point re other countries and diets.
Best Tasting Whey IMO JackGarrett 17 8 monthsJackGarrett (16): @ezvmoneybeast http://forum.simplyshredded.com/cached/879e7c7cf444723432151a4cc2de5710.jpg
Carb Cycling Macros: HELPPPPPP paigepal 8 8 monthsFiremanSi (41650): @paigepal listen to the man he knows his stuff. It doesn't matter what u do daily to a certain extent it's the overall intake over the course f the week and ur eating like a bikini competitor... No offence I'm just using the harsh truth to shock u a bit !! Carbs too low on training off and low days... Fats too low... If I were consulting for you is have you go trough a body recomp to bring ur cals back up to where they should be and then IF u...
Lean body mass or total weight fitzy2015 9 9 monthsFiremanSi (41650): @fitzy2015 Jesus dude whatever ur currently eating in cals.. add 100-200cals/week until u start gaining weight. Not that difficult.
Working out Meals that fit your Macros sathernut 1 9 monthssathernut (13): How do you guys do this? Say my macros are 170p, 350c, 70f I dont care how my meals are spaced as long as my immediate post workout meal contains little to no fat and a high gi carb plus whey. I just have a hard time figuring out what to eat and what is going to fit with the macros. How did you guys do this when you first started counting calories? Do you eat what you like and make it during the day or plan ahead? And did it just take a...
Another Critique my diet/Workout thread!! Sydazak 14 9 monthseknight (53509): And you came up with THAT? Re-read them and revise. -3X
Second Guessing Myself Mulcts 6 9 monthsFiremanSi (41650): Proteins not really that high. @Mulcts I think ur definately lean enough to start bulking bro. How long are you actually dieting ??
Macro and diet advice mattm90 11 9 monthsJHughes (277): @MMB hahaha... thanks man! I'm interested myself!
Caloric Cycling: Does it work? LifeofaFighter 1 9 monthsLifeofaFighter (19): So one thing I’ve seen as a Trainer is the missing piece to the Health puzzle, which would be NUTRITION. The hardest thing to see as a trainer is not the obese individual that don’t do a thing about there situation and wonders why they are where they at, but the person who busts their ass in the gym and doesn’t see the results they want/should be seeing. For different cases there are different reasons, but for today we will look at...
How Much Fat compared to Carbs? JHughes 4 9 monthsJHughes (277): @Beans Thats where I am leaning towards as well.
looking to start 5mg dose of anavar FEMALE D lauralovestolift 8 9 monthsErickFromOmaha (4159): I would've looked at tren first but that's just me.
Carb Hierarchy? mgntrains 5 9 monthsdarklight79 (2923): IIFYM & M @wannabemuscular is actually being serious.
A noobs quest from 15% to 5% in 14 weeks Flaime99 15 9 monthsthe1 (33813): Open thread to view post.
Bulk??? anteis99 2 10 monthsJsn3004 (622): 15 pounds in about 2 weeks? A bit of overeating lol. You don't need to do cardio when bulking but it can be beneficial. You don't want to be playing basketball or something with a group of friends and be winded as fuck. Either way cardio can be good if you're going over your calories. If you're bulking on 3,500 calories and you think you went over 1,000 calories, over the next two or three days have 1,000 less calories. Either way it's all about...
Re-feed? blakeyt93 1 10 monthsblakeyt93 (25): So been browsing the forums and reading up stuff online and have come across the practice of using carbohydrate reefed days every x days to help refill glycogen stores and/or help get through a fat loss plateau. This isn't something I've done before so was looking for a bit of advice on your practice for using re-feeds and how beneficial they are? Im off out for a meal tomorrow evening and haven't had a all out binge in a while. I know its...
Opinions on this organic non chemical chit TimmothyGen 14 10 monthsSOLARSUPLEX (6319): I work produce at a grocery store, and its kinda odd seeing an organic banana and a 'conventional'(funny that the food with GMO's are considered conventional) mold next to one another. The organic one does not last as long as the conventional. same goes with strawberries. But the juiced up big plump berries taste so much better than the little organic ones. ALSO, for something to be considered USDA organic, it only needs to contain 3 organic...
Need help clean bulk diet, please critique anteis99 4 10 monthseknight (53509): It looks like a plan. No better or worse than any other plan of similar Kcals and macros. I'd personally blend your PWO protein with your casein and drink them both as a blend. Taking whey and casein separately is sub-optimal. You don't need to eat 6 meals- there's no advantage to it, but if that's your preference then so be it. There's also very little vegetables and fruit. -3X
Bulk or Cut? lloera 6 10 monthsLifeofaFighter (19): Why not do both with weekly caloric cycles paired along with periodization programs catered to muscle gain for 1-3 weeks and then switch to a lean program and continue this cycle for anywhere from 8-12 weeks and evaluate every 2-4 weeks to make sure your body is responding to match your goals.
getting chubby on a bulk, with pics (part 2) stranger 9 10 monthsstranger (1): I've calculated my TDEE to 2800 or so. Adding 500 calories, and just one day of light cardio; Just your opinion - does it sound bad? I know I should try it, and I am already trying it :D Just interested in your opinion :D As I said; I really appreciate the time you guys take , to reply!
cutting plateau rylie111 2 10 monthsFiremanSi (41650): Sweet baby Jesus Uve been the same weight for a month.. What a waste of time man. Lower calories increase cardio... Also I would tend to include CARB refeeds every 7-10days when their bf% is that low and they've been dieting over 8weeks. Notice I didn't say a cheat day or meal I said carb refeed !! Ur body come the next morning is always awesome ! 😁 Lower ur fats slightly, maybe 20g less protein and increase ur carbs and eat roughly...
getting kinda chubby on my bulk stranger 5 11 monthsJelet (2190): lol
How many eat at 0.82G of protein? JHughes 18 11 monthsJHughes (277): @Bucky thanks for the tip. I usually hit the 1g but its not every day. I think I will give that a shot!
need help on proper bulking (clean) anteis99 4 11 monthseknight (53509): The fact that everything you asked is in the FAQ thread. You know- the one that suggests you read it before you post questions like yours? -3X
Lost 5% BF in 4.5 months. Critique Gustoftw 22 11 monthsZyzzst (4483): @Beans my body is very sensitive when it comes to carbs. Yes, I do listen to my coach, but I believe everyone reacts to carbs different and has different insulin sensitivity responses. I myself will not lose any fat when eating over 200g of carbs. My body soaks and stores that shit up.
My macros for bulking Borin 3 11 monthsFiremanSi (41650): @Borin Mother of god u must be shittin bricks with all that protein... Not too mention a serious dent in ur wallet !! Lower protein increase the fats and if ur bloated it might not be the amount of carbs but the TYPE ur eating !!
To lean gain or not? Iadtr 3 11 monthsIadtr (13): @palekm08 ok bro thanks. I figured because i didnt want to go too low either and essentially eat almost nothing through the day. Ill do what you suggested
Going low carb do you up fats or proteins? anteis99 7 11 monthseknight (53509): No. Most of them don't change much at all. I've actually read that Layne's peak week before contests includes 250-350 grams of carbs per day. -3X
Follow me on my 6-week diet/exercise plan! Mikaelakins 7 11 monthsA_em (1927): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!
summer job ended, did I adjust macros right? Kecaldesian 4 11 monthsBeans (3910): Open thread to view post.
Pancakes for refeed??? anteis99 17 11 monthsanteis99 (37): @ErickFromOmaha yeah I plan on hoping back to my original cut which consisted of around 300grams of carbs. Right now I'm not dieting for any show but I'm going to Olympia so I'm officially cutting as if I was getting ready for a show. Thats why I'm playing around with different foods or techniques to re-amp my glycogen stores. I only taper my carbs down when I'm doing a show, any tips of foods to fill out thanks for the comment
Cutting question Fats. fitzy2015 9 11 monthsrobinxchrom (22): I would only cut calories when I stop losing weight on the higher calories. Your body eventually adapts to the calories you're at and you will the need to slash down the calories. No need to rush the process because otherwise you'll be left on the shittest macros known to man to get down to low body fat percentages. I personally cut on high carb, low fat and felt my energy levels were fantastic. If you find a high carb diet makes your...
finishing below your macros ghay 7 11 monthsforgottenpass (133): LOL, your username cracks me up.:D
Feedback on my setup for a cut adale 16 1 yeareknight (53509): It's not for everyone, I'll grant you that, but after about 2 weeks of fasted training first thing in the morning, I no longer felt "off" about it. That was 10+ years ago and I've never looked back. -3X
Opinion on my refeed anteis99 4 1 yearZyzzst (4483): Ok, I only refeed every 5-6 weeks. A lot of people on here do it every other week. I honestly think it's body dependent and what works for you. If I did regress all the time I would gain weight because it's very easy for me.
Under eating. Coltonweisbrod 2 1 yearColtonweisbrod (1): I'm so used to saying I'm 210...sorry I'm 205. And even after the cheat meal and bigger calorie day yesterday I woke up today still at 205. Sorry for the mistake!
Net Carbs Zyzzst Jump to first page48Jump to last page 1 yearZyzzst (4483): @FiremanSi not at all man, i attribute a lot of that to loss of glycogen, but there are no stretch marks at all and I think my body is sort of recomping. Slowly gaining muscle and losing fat. Sounds unreal but it's true
Where to Buy Supplements in Bulk?// ezvmoneybeast 8 1 yearwannabemuscular (29787): Look up "BulkSupplements" on amazon. Not sure if this they ship to you though. All pure powders.
Macros and calories while cutting Coltonweisbrod 12 1 yearColtonweisbrod (1): @NaturalBrawn appreciate the input man. I think I got some bad advice and was uneducated early on and it made me biased towards carbs so I'm trying to get out of that mindset and get comfortable with them being much higher. Most days I feel guilty getting myself to eat 100g or so cause for some reason I think cutting back on carbs is magical or something lol.
PWO protein shake vag19 13 1 yearvag19 (1): Haha. Okay, thanks
Carb cycling or just steady macros Coltonweisbrod 10 1 yearColtonweisbrod (1): @darklight79 I think that's where the problem is with me. I'm unsure of what my macros and what not should be. I wanna keep leaning up. But like I said I don't think I'm quite sure what a high day would be for me and a low day would be. Or the right set up for it.
Cutting-But numbers are making me tweak Iadtr 9 1 yearrobinxchrom (22): I'd firstly try to find our your maintenance and then reefed and push that as far as you can without gaining weight. then cut. I cut on around 1750-2100 calories. shredded down, now referring 15lbs+ lighter and eating 2630 calories and still not gaining weight. therefore in theory i could have been cutting at higher calories when i weighed 15lbs+ more.
NaturalBrawn Vlog NaturalBrawn 28 1 yearNaturalBrawn (130): Cool, I'm coming to post my post hols shape this week...I really went in lol
My first cut on Macros LOG Iadtr 15 1 yearkkautz (13): Thanks
whats a quality carb during peaking?? anteis99 6 1 yearFiremanSi (41650): @anteis99 Not sure man, but i notice personally when i did High Carb refeeds during a diet i would wake up looking at my best the next morning and my carbs varied and i just tried to keep the fibre at around 30g max 40g as it's hard to keep low fibre when taking in alot of carbs. But if u wanted to slam some fast acting carbs i'd do it... intra and/or post workout as thats when your body will soak them up best.
Critique my diet please! Rusty 5 1 yearFiremanSi (41650): @Rusty Also why spend ur balls on all those specific supps.. U ain't competing or sponsored. Only reason most abuse those... Instead of xtend just buy some fuckin jelly beans and eat them... Maxi muscle is a rape price.. Just protein and creative and are cheaper seperately... U want casein protein before bed ok u do that but just drink half a litre of milk... There's ur casein protein. And personally I wouldn't restrict urself to set meal plan...
Bulking phase start and questions johnacam 8 1 yearjohnacam (1): Yeh, I know it will take a while. haha. I'm 5'11. I'd take 225 at 12%, but I know I'm going to have to go above that to get there eventually. I imagine no more than 0.5/week is probably a good idea for me at max.
Renaissance periodization diet Assie321 4 1 yearAssie321 (70): Thanks for the quick replies reps are given going to reverse diet as I already planned and follow the big lines of the book. Thanks@FiremanSi I will stop trying to major in the minors but when I read such a book I just get the feeling I need to do it all perfect as laid out.
Carbs - some serious questions! stranger 11 1 year_RudeCrew (14980): Bro me too!! You're the only person other than myself that I know of that it happens to.
Daily Food Receipes varunj17 2 1 yearLiftamusprime (88): Might as well use my first post here....usually make this one at the start of the week. - boil some sweet potatoes, use as many as you need. - let them cool then add in some salmon, I usually just use the tinned stuff. - mix it up and add 2-3 eggs - add seasoning of your choice..can't go wrong with salt and pepper - bake in the oven for about 30 mins, I use a toothpick to make sure it's cooked through. - grill the top if you want..easy salmon...
Online Article Fayzeh 1 1 yearFayzeh (1504): Please share a recent article that you read and found interesting. Thank you! Here is mine: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008806/
Protein Blends Fayzeh Jump to first page36Jump to last page 1 yearArimac44 (415): Most Most egg whites sold are pasteurized to reduce the risk of food borne illness. I have ditched protein powder in favour of liquid egg whites.
Nandos lovers - need assistance Hamer93 30 1 yearqtdreams92 (1624): Haha did you get ripped off? ;) in Nandos here the chicken piece is like twice the size of that. I can barely finish the dinner pack if i order large lol.
Bodypower Ireland 2015 Promo Code BPIIAF darrenmc 2 1 yearblackbull (22): @darrenmc Thanks will pass that on to a mate of mine that lives in Ireland.
Macro check Coopsdaddy 3 1 yeareknight (53509): Changing your macros isn't going to make a difference at all. Weight gains are based in total kcal intake and expenditure, not the source of those kcals. -3X
Can I still make gains like this? newguy278 6 1 yeareknight (53509): Open thread to view post.
Physique Advice Needed ArsenalRm 3 1 yearLVjack (2749): You look good for 7 weeks out but you need to start that cut now!
Motivational Monday Fayzeh 6 1 yearBucky (3859): this is what my day will be entailing
Transition from cutting to bulking zacharyc 6 1 yearFiremanSi (41650): C all day.. Much better for me as it gradually ramps up my appetite for the foods again and I see actual continuous weight loss while Reverse Dieting... I've done it week by week but recently I did it where as add 100cals if not weight gain in 4-5days then add a further 100cals.. And keep going until a weigh gain is recorded stay there and ramp up when appetite calls for it and/or weigh gain plateaus.... Good luck.
Help with Diet - Return Rusty 5 1 yeareknight (53509): Thanks for the compliment but I'm just another guy. Google Dave Barr's Top 10 nutrition myths for answers to most of your questions. Re. fats- cheese. Cheese in and on everything. Then extra cheese. https://m.youtube.com/watch?v=7u2zc9JE8Kk -3X
Need help reaching my Macros... megz425 5 1 yearBeans (3910): Skim milk, fruit, some breads, cereal, rice cakes, all some things I eat to hit left over carbs or protein to avoid fat. Rice cakes in particular are great. Store brand that I buy are 315 cals per 7 cakes, fills you up and almost no fat.
HIIT, Macros and size of deficit eazycoco 2 1 yearKansas___Boyyyyy (3127): imo you have jumped way too fast. 2nd i too am 6'6 and i have no idea why you are cutting at 214.
Macro's Fayzeh 22 1 yearBeastmode1607 (88): Greatly changes depending on goals
New Bulk RobCeligowski 9 1 yearRobCeligowski (19): I'm on the left
Why Limit Carbs When Down To Single Digits barristanselmy 9 1 yearRawsteel (937): As Nine0seven said.
Guess my body fat and win 100 cool points! Beastmode1607 17 1 yearBeastmode1607 (88): @LVjack thanks much!
Reverse Diet to Lean Bulk TCorder14 10 1 yearTCorder14 (7): @pltest123 I'd have to agree heavily with @FiremanSi. Everything I've gathered via reading/research somewhat disregards specific "body types." A lot of people tend to be combinations of those 3 generic types. For example, Im naturally tall, thin and have long limbs (I.e. Characteristics of an ectomorph), but I have really broad shoulders (a mesomorph trait). My matabolism isn't super fast or slow, Id say average. So, it's just hard to...
Too big of a deficit on cut? kozzletoff 9 1 yearqtdreams92 (1624): totally! @Beans .. I guess the most important step is to figure out what your personal maintenance kcal is. That is a lot of trial and error and patience to log everything and keeping an eye on the weight. the calculators give a nice estimate, but for example they were over by nearly 100kcal for me.
Cutting phase :) MeganRosehart 15 1 yearFiremanSi (41650): @qtdreams92 I'm sure @OP will be able to take alot from our conversation... The reason i suggest LISS is its easier on the joints, easier to recover from and doesnt effect ur strength as much as HIIT does.. If i'm doing LISS i respond to emails, come on SS and respond to new thread and comment, watch youtube videos on lifting or Podcasts on lifting and nutrition... Easy way to make it productive and less taxing on the body.
Fellow macro trackers who drink... hollyhopeful5678 18 1 yearSOLARSUPLEX (6319): Wish I could live in the yolo mindset. I would be driving a brand new car right now. Haha. Safe travels bro
Need Opinions On Next Step In Cut ParaMetric 28 1 yearFiremanSi (41650): @qtdreams92 Thats because people suggesting a immediate 500cal drop are AMATEURS. They are people who've read 1 article about cutting an spread like wildfire. Yes u'll absolutely see immediate weight loss but u'll plateau hard and next thing u'll be 1000cals under ur maintenance and only 6-8weeks into a big cut. Probably chewing ur Arm off at this stage also, looking like shit, eating into muscle and looking flat !! This is all dependant on ur...
Cutting Dilemma- 5.5 weeks out GetFitGoFigure Jump to first page96Jump to last page 1 yearBeckysweetstuff (4): well, are both hot. :D
Dose macronutrient source matters ? Zepa 7 1 yearZepa (730): Master himself with master answer !
*Choosing your Calories & Macros ???? READ* FiremanSi 7 1 yearDem41 (586): as always Fire, good reading material
Chicken and macros miscalculating? Beastmode1607 3 1 yeardarklight79 (2923): Just weigh the breast cooked. Cal counting is never exact but if you have practiced it enough and consistently you will know how to adjust and when to adjust. It helps if you try eating the same types of foods frequently.
Fat loss books. SnackIt 7 1 year3six9 (220): @SnackIt Its interested not interessed by the way. It all depends on how you see things to be honest. Some like iifym some like keto others like carb cycling etc.
Help with girlfriends macros! Kecaldesian 7 1 yeareknight (53509): That looks better, IMO. -3X
Macros question dserious111 5 1 yearZepa (730): I got cheap scale too. I always make sure I place it on same spot like always. (I got my ritual piss then on scale)I weight myself 3 times in row just to make it sure it shows same numbers.
"New" bodyfortress protein thoughts Beastmode1607 13 1 yearTrenNorton (34): You do realize that any protein you buy form walmart is garbage right? literally
Breakfast macros kozzletoff 4 1 yearEat2Trainn247 (2557): @kozzletoff more research is definitely warranted (and is being conducted) in this area, but there seems to be some great promise into some level of significance in terms of optimizing body composition via what Dr. Wilson refers to as "nutrient programming." I am curious to see how this may or may not benefit females as they naturally burn more fat at rest and during exercise than males.
progress and diet question tman87 3 1 yeartman87 (1): Thanks for the info mike. With me at a 500 cal deficit that would put me at 1900 calories. I don't want to look like a marathon runner neither. 150lbs will only put me at 5lbs less in than I am in the photo. P90x has Cardio days also with Some HIIT training in there as well so that's why I will be choosing to do another round with it it April. With 1900 calories and 35p/45c/20f would that help in lowering fat while retaing muscle? I'm hoping to...
IIFYM Questions taylor 7 1 yeareknight (53509): MuscleandStrength.com and http://www.bmi-calculator.net/bmr-calculator/ Estimated your height at 5'3". They both came up the same. IIFYM.com is notorious for being too low. -3X
Bulking richardjg 6 1 year3six9 (220): All the above is chit.
How To Approach A Cut (Macro Counting) ezvmoneybeast 5 1 yearBeastmode1607 (88): Hormone manipulation
URGENT help needed Plz PICS Greekyogurtgoddess 12 1 yearGreekyogurtgoddess (1): You sure did, thanks :) I feared someone would say this, but I'll stick with it for at least a week just to see what happens. I know I gain muscle easily, but I can't expect miracles. If nothing happens I'll lower to 1600
Cutting Macros kozzletoff 9 1 yearFiremanSi (41650): @kozzletoff Many reasons. Primarily because their still growing. Loads of test flowing around the body and its a time u should be taking advantage of that high test and not cutting cause u want shredz or some bullshit. You should be building big muscle. under the age of 21 most people only start lifting and its in the first 12-18 of training where they have the unique window to burn fat and build muscle at the same time and unless ur obese it's...
Macros - Eating out kozzletoff 8 1 yearTamere02 (1474): rarely eat out at restaurants but when I go on nights out and now I will either eat out before or after a drinking+ clubbing session I just leave around 1200-1500 kcals and make sure to hit my fibre target for the day. I'm sure I haven't reached my kcal target doing this but whats one day not hitting the right amount in a week?
Thoughts on a Low Carb/High Fat Diet? bicepKing 4 1 yearbicepKing (19): Thanks @beastmode. I have will incorporate a day (after legs day) where I up my carbs and overall calories slightly. Will also lower protein on rest days (2 days a week) and calories slightly.
need help for carb cycling macro ratio anteis99 1 1 yearanteis99 (37): Hey guys so im starting to carb cycle but im a little confused on the macros. im currently 182lbs standing at 5 foot 11 inches 10.4% body fat. im aiming for 150 carbs on moderate days 40g's on low days and 300 to 350g's on high days. my question is do i keep my protein the same or would i increase it? would i also adjust the fats on the low and high days. I'm currently having 2400 cals per day. up until i start my carb cycling im having 190g's...
Ideal macro ratio for carb cycling anteis99 3 1 yearWilliamjacksonxo (1): Also, there are 5 tricks to double your muscle for fast body building: The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your ..... keep reading article at...
Bulking new age, looking for advice. hotborad 4 1 yearEat2Trainn247 (2557): @hotborad thank you for sharing! It is great to see your passion and hunger for knowledge and gain! It is also great that you are so set on reaching your goals and have a long-term plan in mind. However, short term goals need to be set, reassessed, met, repeat, etc to ultimately accomplish those long term goals. I would focus your time and energy on developing an optimal nutrition and training approach to set yourself up for long term success....
Equally divide carbs or revolve around worko anteis99 6 1 yearEat2Trainn247 (2557): @anteis99 I second @GetFitGoFigure in that as carbs drop, I place them around my client's training schedule in order to appropriately fuel the training session and then to promote optimal carb replenishment following so that the subsequent workouts are able to be performed well. I believe that in general, whether cutting/bulking, distributing a larger percentage of carbs around training is optimal for performance/body comp
5 DAY BULKING SPLIT Rui16h 5 1 yearEat2Trainn247 (2557): @Rui16h rather than designing a "bulking" I think it would be appropriate to embark on a hypertrophy-focused training block(s) while eating in a calorie surplus. Nutrition is going to dictate weight change. Yes, training can impact the energy expenditure side of the equation and specific training techniques can be used to target different muscular/neural adaptations, but ultimately, nutrition will make the major difference for weight...
On the right track? Leone1013 4 1 yearEat2Trainn247 (2557): @Leone1013 I think this question of carb intake depends on a few factors: a) How has your weight changed in relation to your macros? -track your weight for 7-10 dayswhile consistently hitting those macros, average it, and observe the change in your weight. Then, adjust accordingly. b) do you prefer higher carbs or higher fats? Personal preference here. Some have a sweet tooth and enjoy a higher % of carbs while others crave fatty/savory and...
Does timing when eating sugars matter? SSJ3FinalFlash 11 1 yearFiremanSi (41650): Ur days longer than mine bro... :)
macro help! brentonac 3 1 yearmikew (11061): Came in to say this... key is a caloric deficit of -500 calories as explained in the FAQ. Use My Fitness Pal or Lose It to track food intake on your phone. Also, in b4 read the FAQ http://forum.simplyshredded.com/topic/13958/simply-shredded-faq---read-before-posting/
All milk question Beastmode1607 6 1 yearMissQ (4): Oh I couldn't last doing that either!! I mean an all ice cream diet sounds good....but I'm sure it prob isn't that good for ya! ;)
How to calculate how many calories to eat? calexrose 5 1 yearcalexrose (46): @JHughes thanks for your suggestions! I found out yesterday afternoon from my doctor that my thyroid function is low, so that's probably been playing a factor. I will work on getting that under control and keep measuring and tracking my food intake.
24 YO Female Seeking Shredding Advice Slowprogress91 Jump to first page31Jump to last page 1 yeareknight (53509): ^^ solid advice. I train fasted and use BCAAs. -3X
New cut plan please critique anteis99 5 1 yearGetFitGoFigure (121): glad you found it helpful @anteis99 :)
Gazzy's log GazzyK 21 1 yearGazzyK (127): @Frostshock I know! It deserves some CPR :) I meant to say my hips feel tight when squatting not after. So going to try some mobility stuff as I'm finding there's limitations to how low I can go before my form starts to get out of whack. @calexrose I need to revisit the log fireman so put up some time ago about foam rolling just to remind myself of the benefits. On another note I managed to hit 100kg on leg press the other day! Was so...
Bikini Comp and Newbie! dmorgan71 Jump to first page38Jump to last page 1 yearGetFitGoFigure (121): You are welcome dmorgan. I also do not want to trash talk any coaches or their programs. As stated before... there are many avenues to a goal. If you have anymore questions, please feel free to contact me directly as well. :) GetFitGoFigure@gmail
Calculating daily macros Climberchris 10 1 yearBeans (3910): Strength gains, yes. Very possible. Size, almost impossible. I have no idea how many calories someone would burn doing a specific activity. Honestly, I think it's a big waste of time worrying about that. I personally calculate how many calories I need to eat to accomplish my goal, and just eat the same amount every day. Can't go wrong.
Fashion Model Needs Help Getting 7% Body Fat thor0sofmyr 22 2 yearsFiremanSi (41650): @thor0sofmyr I firmly believe they have pulled this 7% out of there asses because a man at 6'3 at 7% with small amount of muscle mass will look like a post apocalyps survivor. THere are very few male models that are at 7%. Bad pitt in fight club was about 9-10% max. Ur gonna need to re-comp to a level of cals to start a successful cut like @eknight said.
Macros and calories correct? getfitquick 19 2 yearseknight (53509): That sounds low. Like really low. Like I'm 30 pounds lighter than you and I don't diet that low. My comment was more directed at your macro breakdown. 40/40/20 is too much protein and not enough carbs, which you found out trying to meet your protein goal the other day. And as I said, it isn't going to be "better" than 30/50/20. -3X
Bulking plan the next few months FNO 18 2 yearseknight (53509): This is a mess. Effective and optimal are not the same thing. Are you angry at your knees and shoulders? Why would anyone take glutamine? Are you sure you're a personal trainer? -3X
Nutrition Plan Help Davie 2 2 yearseknight (53509): 1. Read the FAQ. 2. Adjust your nutrition plan. 3. Return with a calorie and macro count. 4. Ask follow-up questions. 5. Profit. -3X
Clean vs. Dirty eating MeganRosehart 26 2 yearsBeastmode1607 (88): @MeganRosehart get your micros and don't fux with bad foods on prep unless your coach tells you to do it for some really weird reason
Macro Cutting Lythy89 3 2 yearsLVjack (2749): Just give it a try for a few weeks and take progress pics. If you lose weight and look better then your question will be anwsered. If you don't make progress you will need to make a change. Don't worry about if it's perfect. Consistancy and longevity (kinda the same thing) is what matters most.
Set point theory - fact or fiction? mikew 2 2 yearsFNO (46): My opinion its false or at least for me I think it is. I know that after I compete, cut, or bulk when I deload for a while or start eating whatever and working out less my body's bf and weight doesn't go back to what it was, it is different every time. So I say FALSE
do you count proteins from grains, etc? stranger 10 2 yearsbrian12 (9492): Open thread to view post.
Can't eat enough? Jsn3004 20 2 yearsSalokin (283): two words, egg nog LOL...carbs, fat, protein. You'll be huge (in perhaps a not so good way) in no time.
My 10'000 Calorie Cheat Day Every Sunday! ShreddedSumo 19 2 yearsShreddedSumo (10): http://forum.simplyshredded.com/cached/221dbd8373d686df0598bd54ba03de70.jpg
Correct macros? docriley21 5 2 yearsFrostshock (13309): Open thread to view post.
Weekly Calories for Fat Loss+Macros KoredeJoshua 5 2 yearsFrostshock (13309): Take 2-3 weeks to find your true maintenance (calculators are just a rough guesstimation). Once you know it subtract -100 cals (going by daily cal intake not weekly) stick with it for a week and reassess based on weight loss. Cut for no more than 12 weeks, 8 weeks should be a good enough time frame to cut. Reverse diet back up, choose what to do from there.
Correct Macros for Cut? SSJ3FinalFlash 12 2 yearsFrostshock (13309): +1 exactly. I'd take a week or two to find your true caloric maintenance rather than a calculator guesstimation and reverse diet from there.
does nicotine affect the protein synthesis? Rawsteel 6 2 yearscsizemore21 (796): He's def natural lol
**5-a-Day Fruits 'n' Veg.. who eats this ?? FiremanSi 27 2 yearsFiremanSi (41650): @the1 In fairness i'm mad boring with my fruits... Berries of anykind are crazy expensive in ireland so i generally stick to banana's and prob eat bout 300g of them a day easy... haha. Love apple,Can't eat apples.. beans aint the only musical Fruit... NOMSAYIN. :) Unless i'm dieting (when i SMASH fruit and veg in crazy amounts) i'm boring with veg also.. i generally stay green.. i.e. broccolli, green beans and asparagus.
Gobble Gobble dserious111 13 2 yearsBeans (3910): I don't track anything. I don't usually make any of the food, so no point even trying. Eat my fill, enjoy the day off, watch football with the family.
Athlete - How would you set my macros? Geo17 30 2 yearsNaturalBrawn (130): Get rid of the recovery milk and im guessing (Betting) in a few months you will be a new man, leaner, stronger - better. Thats a step in the right direction! I bet you feel better to!!
Beginning slow cut please critique anteis99 12 2 yearsanteis99 (37): @Beans yeah that's what I really need to work on that nice cap and overall tension on the muscle
calorie/nutrition advice on training days! queenquebec 18 2 yearsFrostshock (13309): http://youtu.be/A3gTGLulLnI Eating more increases your maintenance because a body is constantly striving for homeostasis. Say you add 100 cals and gain 1lb week one and .4lbs week 2, week 3 is going to be little to no weight gained because your body adapts your metabolism to the calories given to it in order to achieve homeostasis (staying the same). If you're looking to maintain then homeostasis is great but if you're trying to bulk and add...
Right advice territorydude 16 2 yearsErickFromOmaha (4159): For sure brother lurk on some threads and maybe start a log. See faq
Clean Bulk HELP: Hit my Plateau: Need Advice Jay_Miz 6 2 yearsTrev182 (14947): Should be made compulsary on joining the forum. One of they pages that you cant click off of for 5mins so we know youve atleast seen it. Would save alot of these threads from appearing and help people out quicker.
Calorie deficit + macros = fat loss? LiftLife 6 2 yearsLVjack (2749): Don't sweat the details, "a little over on fats/carbs" and lift really heavy on your compound lifts. Consistancy beats all.
eating on college budget leanr0x 22 2 yearsBartek (7): I'm a student too. For protein I use chicken breast, sometimes beef (beef steaks are quit cheap in my country), whole eggs (whole because when I have fat from eggs, then I can spend less money on oil which is more expensive) and herring which is cheaper than tuna and salmon. For carbs rice and oatmeal. For fats olive oil, eggs and peanut butter when I have more cash. As I said, this products have to be cheap firstly for me. I know that tuna...
Feeling ill, contest prep 7 weeks 2 days Davfitness 27 2 yearsDavfitness (1): thanks craig! Yeah true, obliques have the same shape! Your lower chest is definitely on point how-ever, i have quite a long body so struggle to grow the lower part of my pectorials. The only issue i have is i used to be anorexic, and my body type it's very hard to get width in my arms, so from the front they dont look as big as they do from the sides, quite irritating really. Any advice on building width?
Food Prep? ErickFromOmaha 26 2 yearsDanimal_88 (9757): @ErickFromOmaha yea. and during work days it is for the most part just to make it easy on me, especially when I am on calorie restriction where my food choices are limited anyways (I am a big volume eater, so winging it on chipotle matt ogus style does not work for me)
Rate My Cut Plan SliqDiqRick 15 2 yearsSliqDiqRick (1): @wannabemuscular will do. I think Im also gonna drop one or two doses of the Super HD on cardio days (Im in the military so not running isn't exactly an option). It definitely made me sweat a lot more lifting today so I think my heart might explode doing cardio. lols
**Share Current Recipes! Fireman says GTFIH FiremanSi 24 2 yearsFiremanSi (41650): Right lads lets get this going again... At the behest of @aarronstenner i give u my burger recipe. BURGER RECIPE Ingredients: -375g Extra Lean Steak Mince (Serves 4) -1 Large Egg -8 Multigrain crackers (2/burger) -1tsp Basil -1tsp Cayenne -1tbls Extra Virgin Olive oil (If u have the macros for it, otherwise spraying each patty is fine) -2tsp parsley -4 Slimster Burger Buns (100cals/bun) Instructions: -Put all ingredients in a loarge...
macros ghay 3 2 yearsSRorhrbac0808 (47089): Hahahahaah
Best place to calculate your macro nutrients r1ch37 2 2 yearsTrev182 (14947): The FAQ at the top of this morning. Just saying....
Diet Help thundathighz 7 2 yearsthundathighz (1): Dem 41 Ok I was about to say... Thanks for clarifying. Wow 348 carbs I know I shouldn't freak out but I cant help it... Right now I haven't been watching calories at all so maybe I need to shut up because I'm probably eating much worse. Fat and carbs and not enough protein. thebulkybitch- Wow I was thinking this myself. I use to do paleo but I would get carried away with fats and I know I need more carbs for "bulking" muscle gaining...
About to start a bulk SnackIt 15 2 yearsjja0016 (829): When weight gain and strength stalls you up the calories by another 100 and wait a week or 2 or a month depending on how fast you want to gain. If you don't get the results you want then you up it by another 100. It takes a long time to get things perfect. There is no fast route. Trial and error, patience and discipline is the only way to find out what works for YOU. It takes months and months to get things "Perfect". And...
Cardio, Cutting and Macros Jessi_A 19 2 yearsSOLARSUPLEX (6319): As @beans said, its hard to distinguish tone over text. Especially when it does seem very harsh (often times it is, but we are all tough here, you included), and we would like to help you. I guess you are looking to do something the optimal way with not the optimal circumstances. If you had planned to do this maybe 6-8 months earlier, then you could have slowly added to your Kcals so you would have much more to create a deficit from. Of...
Just a little bit of Q&A -gtfih and win reps Frostshock Jump to first page31Jump to last page 2 yearsFiremanSi (41650): @Aspire2Inspire Thanks mate.
macro help AarronStenner 10 2 yearsAarronStenner (10990): @Hiiibbbb tracking macros is the best for body composition IMO @darklight79 I think I'll do that actually
Macro advice notredame46 2 2 yearsdarklight79 (2923): If you're on maintenance, the protein intake is too high imo. Anything more than 1g/lb bw is overkill. Refer to the FAQ or use this :- http://iifym.com/iifym-calculator/
Best value protein bars?? Poundland sold out Bigdaveyessex 15 2 yearslacyshea (1): Seitenbacher/Harry P. Fitness protein bars have been compared to Quest a lot, the highest protein they have is 24 but the fiber content is high which is really good and they're also all natural and non gmo. Maybe try those.
400 carbs at 140 lbs too much? ajm87 4 2 yearsMMB (3616): Same here. 3000kcal 140p 428c 81f I weight around 160 but lean i would be between 135-145 I guess.
Cutting - how do my carbs look? Sublic 15 2 yearsWinnersNeverQuit (10089): IMO 6lbs in the first two weeks isn't that bad, i'd assume that 3-4 lbs is water weight, I always lose that amount within the first week or two
Macros seansaeed12 2 2 yearsPerfidy (3094): There's this really conveniently placed thread at the top of the forums: http://forum.simplyshredded.com/topic/13958/simply-shredded-faq/
I got 99 macros but I'm missing 1 Hamer93 14 2 yearsOlympusSculpted (571): haHahaahahHaAAHAhahHahHHHAhaHaHahHHAaaaAAh good1 hamer93
**Bulking Tips for ALL (Thread) FiremanSi 19 2 yearsFiremanSi (41650): @Eat2Trainn247 @cardinal @Trev182 Great stuff guys all invaluable advice here.
Counting Veggie Cals/Cals- Yes or No? LongBeachPatriot 5 2 yearsFiremanSi (41650): @LongBeachPatriot No not really mate if ur competeing count them if not fuck that shit especially if u plan on being consistant in ur day-to-day intake of veg... I put them in my MFP (the high fibre ones like MUSHROOMS) purely to make sure i've hit my fibre for the day. If ur deep into cutting and hit a plateau then by all means start counting them then. I'd be of strong belief now that it's one of those things thats a bad road to go down...
Need help breaking a plateu stuck anteis99 14 2 yearsTrev182 (14947): No need. Shouldnt have much effect as your in a deficit. 4calories in a g or protein and 4 calories in a g of carbs. Dont over complicate it. Eat the same macros/calories everyday.
HOW TO COUNT MACROS jerzyroginski 4 2 yearsFrostshock (13309): @jerzyroginski the only Gram I ever pay attention to is Fiber and possibly protein depending on how fast I'm gaining/losing weight, personally I always shot for 1g/lb so my protein ratio varied periodically. You don't b NEED to shoot for 1g/lb but it's just easier for me, it gives me leeway to eat less protein and I've increased my metabolic capacity to the point that I can give less of s fuck about my intake.
hitting calories but not my macros?? j_r_g_6 10 2 yearseknight (53509): Nothing wrong with liking your protein, but if you are natural, you're consuming nearly 90 grams more than you need or could use for muscle repair, so yeah, I would say that may be considered ridiculous. The reason I point this out is because- and I'm not saying this is necessarily the case here- but often when I see someone using straight whey, not in a blend or with casein, eating 6 meals a day (for which there is no real advantage, and may...
Whey Protein is this legit ? mattd534 6 2 yearsFiremanSi (41650): I use chocalate flavoured drops or vanilla extract. OR just blend with fruit BOOM.
Fat and carbs intake IF NATURAL BitchesFancyMe 11 2 yearsBitchesFancyMe (13): thanks for te help guys. Im more clarified now =)
Cutting macros tristantalpas 7 2 yearsFrostshock (13309): This exactly Regardless of current BF% yes, usually you always shoot for 1g/lb for the sake of ease. Technically it's .86g/lb but on a cut 1g/lb should be more than enough If you have to stick to some silly "clean" diet just get it from chicken breasts and eggs, if you want to go the scientifically proven way you can get it from eggs, lunch meat, steak, protein shakes, everything, damn near everything has protein in it dude.
Current Meal Plan and training jesusalmeida Jump to first page66Jump to last page 2 yearsjesusalmeida (1): My calories are 2169 and my macros are Carbs:250 Protein:154 Fat:50 My recent picture is posted on page 2 of this thread which i dont think is lean enough, well for me anyway...i still feel soft and abs not really showing...
where do you get your macro info? Xyewx 3 2 yearsteewhat (1891): check the FAQ page at top of forum. i use IIFYM.com to get macros and use My fitness pal to track them
Can someone double check my macros.. ajm87 18 2 yearsMMB (3616): Open thread to view post.
figuring out my macros help please! notredame46 15 2 yearsnotredame46 (1): ok so then to find my carbs and fat i take the remaining calories and divvy it up 50% carbs and 20% fats
Cutting and Macros/Diet advice please jerzyroginski 12 2 yearsjerzyroginski (16): I also think I might be eating to much protein even on my split its over 200gram to keep it 50/30/20... but then again double that is the carbs..
30% fat intake ajm87 10 2 yearsFiremanSi (41650): @Beans People differ... Personally if i eat over 1000cals in a stting i get really sleepy after and takes me longer to digest it.
How to calculate macros from a WHOLE chicken ajm87 5 2 yearsFiremanSi (41650): ^^This.
diet that makes u grow but stay lean ambitiongainer 24 2 yearsambitiongainer (391): @Xxlean ok thanks
Calorie Intake rich_uk 5 2 yearsrich_uk (10): @eknight yeah I have now set a good diet plan based on all the info I could get from there so will stick by it and train hard for 12 weeks and see how I get on. thanks
Logie_Bears Quest For an IFPA Pro Card Logie_bear 11 2 yearsScotian (9922): You have an awesome physique brotha, congrats on the overall and good luck on the next show
50\30\20 split BigBerry Jump to first page32Jump to last page 2 yearsjesusalmeida (1): @WinnersNeverQuit im not 203lbs im 154lbs. @BigBerry is 203lbs who started this thread.
Macros BitchesFancyMe 11 2 yearscassious (2926): Good attitude bro!
Help Finishing Cut tparring Jump to first page37Jump to last page 2 yearsstingray72 (109): From the people I came across on bb.com it seemed to me that 10% was ideal for no issues. its a shame though because the body does look much better even at 8% and lower than that I feel appearance wise its not appealing but thats me.
Recommendations Natural Bodybuilding Prep. Maarten 1 2 yearsMaarten (4299): Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. By Eric R Helms, Alan A Aragon and Peter J Fitschen. For all of you my fellow muscle-dysmorphia brothers and sisters.
I need guinea pigs Trev182 17 2 yearsTrev182 (14947): Will be getting altered this week! Just the height, age and weight bit yeh?
Macro suggestions! AMSisme92 23 2 yearsAMSisme92 (1): Cool thankyou! I'll post some results in a few weeks!
myfitnesspal - calories or macros? Trev182 10 2 yearsT1no1 (478): http://myfitnesspal.desk.com/customer/portal/questions/5506619-why-doesn-t-the-math-on-macros-add-up- http://forum.simplyshredded.com/topic/9807/page/1/reached-macros/ http://forum.simplyshredded.com/topic/11123/myfitnesspal-error--must-read/
The Official IIFYM Meal Thread SSJ3FinalFlash 17 2 yearsSSJ3FinalFlash (283): Cheeseburgers, ribs, baked beans, and Italian pasta salad this Saturday!
EK Night, how do my cutting macros look now? jayc0 18 2 yearsDai (259): Happy to help somehow
I'm 5 10, 190 and these are my Macros. jayc0 15 2 yearsJelet (2190): protein is overkill. i know guys on gear(protein synthesis increase) who eat less protein than that when cutting and see no difference when going higher protein... point being... You could eat 50 grams of protein less and use those calorie toward carbs. that much protein is just expensive carbs imo. edit: ekknight beat me to the punch
Dom (BSL) has seen the light (IIFYM) TyrannosaurusFlex 3 2 yearsmikew (11061): Open thread to view post.
Macro noob c/p/f 20% 40% 40% for weight loss kayzee 4 2 yearsFrostshock (13309): Also macro ratio has little to do with weight loss other than muscle retention, you could lose weight eating 80% fat 10% protein 10% carbs technically if you're at a deficit.
New To Macros Bulking23217 8 2 yearsBulking23217 (1): @mikew Ok yes it does help. Do you own this site?
Macros help please! munneor 14 2 yearsFrostshock (13309): Honestly that's more reliable in my eyes than some machine, what if you just were holding a lot of water weight when you measured? You might be getting sick, etc etc, all of those variables don't matter if you look the same in the mirror. No problem sir, always happy to help.
problem getting carbs aesthet1x 21 2 yearsHamer93 (9550): Joking I love me some carbs
Macros Gymtiger 7 2 yearsFrostshock (13309): 1g/lb of protein = Cause it doesn't require a calculator 20-24% Fat = Cause it doesn't require a calculator and I feel best at that range >= 50% = Cause it doesn't require a calculator As for calories I do everything pretty slowly soooo [Insert slow cutting rant here]
1 Year Lifting - not the results I hoped for pinkbp 10 2 yearsgolagola (307): @pinkbp i think your problem is that u as me u dont belive in yourself and changing every singel day to a new routine / new nutrition etc.... just stick to the same routine and same nutrition for at least 6 months and u will see good result (i belive) i dont think there is a bad genetic or something just belive in yourself and dont listan to paggot from the gym , this is the best site u can find all the knowledge u need start here !
FINAL LOG - KRIZTUFF KRIZTUFF Jump to first page76Jump to last page 2 yearsKRIZTUFF (430): Hi guys! So it's been a while since I've updated. Anyway, everything is going very smooth. Leaning down a bit for the summer! I thought this was a pretty cool picture so I'm gonna post it: https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-frc1/t1.0-9/10173764_10152074557857483_141684561_n.jpg So today, I went to FIBO with @Maarten. It's one of the biggest fitness / bodybuilding expos in Europe. Drove over 200 km just to get there. But as...
GTFIH Help my friend develop a free IIYM app Maarten 17 2 yearsFiremanSi (41650): @maximus24 Agreed also.
Van4stan91 Cut Log Van4stan91 27 2 yearsVan4stan91 (1): So Calories are back up to 2400. Did 20 minutes of light cardio yesterday . 20 mins at 5. Today was Upper day. Flat Bench - 3 x 5 @205 Rows - 3 x 6 @185 Shoulder press - 3 x 6 @115 Dips 3 x 10 @25 (belt) Pull ups 3 x 12 @BW BB Curls 3 x 8 @80 Shoulder (front+side) raise 3 x 10 @15
High fat≠high test eknight 25 2 yearsOhhLoLo (3393): thanks for the info @eknight , always solid posts.
HELP, calories after being sick!? teewhat 7 2 yearsajm87 (409): just worry about getting better
why do people have protein so high? jja0016 20 2 yearsHewy007 (2980): people do what responds best to them personally
Macro help! Mkyle266 5 2 yearsFrostshock (13309): http://forum.simplyshredded.com/cached/49de7083d3e77ac7e16089a3ae616dd4.png I go over every day dude haha, as long as you're hitting your minimum reqs for Protein Fat & Fiber just go to town on carbs until you hit your caloric goal.
0.64/LB is enough to build muscle CrustySock 6 2 yearsFiremanSi (41650): I think ur being generous, cause i doubt many 15yr olds concern themselves with studies on protein intake. Just juvenile full stop. :)
Confused with different macro calculations! jjpaul13 Jump to first page35Jump to last page 2 yearsGrizzlyBerg (9214): now I know the secret to getting reps ;)
Not enough cals aesthet1x 9 2 yearsFrostshock (13309): Took this advice, only gained like 4% bf after 20+ lbs, stayed lean as fuck the first half of my bulk too. I can still see my 4 pack so I love me some reverse dieting
Dropping protein to .82g/lb ajm87 28 2 yearsTrev182 (14947): Everytime!
Finally gave up counting macros. ajm87 8 2 yearsHamer93 (9550): I don't count, don't judge ne
How should you start a cut Tritons 7 2 yearsTritons (613): Thanks, for your feedback.
Need help with my cutting macros?! Mkyle266 8 2 yearshaole (1911): Dirty bulk means eating anything just to eat at a surplus in calories and not really tracking calories which means potentially gaining more fat than necessary. At least that's my idea of a dirty bulk. Clean bulk means eating good (not processed etc) food and tracking your macros so that you make gains without excess fat.
Rapid/Dramatic Weight Fluxuations correra911 3 2 yearscorrera911 (97): Maintenance is 2550. Not beginning a lifting regimen, been lifting for 3 years or so now. My macros are 25%C, 45%P, 30%F (I feel a lot better on low carb diets). I have a cheat day typically once per week.
Question About Counting Macros correra911 7 2 yearsFrostshock (13309): Anything that is fat based is usually more calorie dense. Olive/coconut oil for example I will track because just 1 tbs is 120 cals. Things like Ketchup that are only 40cals per 2tbs or something like that which are more carb based I tend to ignore unless I'm slathering them on something.
Is 30% fat too much? ajm87 10 2 yearsnerdmuscle87 (1): Like everyone else said, I don't think 30 is too high: Mainstream nutrition experts seem to recommend 30% as the upper limit http://www.mayoclinic.org/fat-grams/expert-answers/FAQ-20058496) And the Layne Norton cutting guide on this very site puts 30% as an upper limit so that you don't crowd out room in your diet for other macros. If you've ever read Lyle McDonald's work, he seems to like 20-25% fat. As always, different sources say...
Macros for cutting TeenMonster 4 2 yearsFiremanSi (41650): @TeenMonster Try this calculator: https://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html I think your macros are too low and u've dropped directly into -300 off maintenance at least. You should always start a cut at Maintenance for 1week.. then slowly drop cals or add cardio. Ur fats are too low to start with aswell.. No room for variability there... No matter what ur cals are i'd start with minium of 80g of fat...Low fat...
.7g?? mind > blown aesthet1x 20 2 yearsMikemadeofpeace (1363): Awesome, thanks for posting that article. Nice and concise!
Correct Macros for cutting at current weight AlphaPrime52 5 2 yearseknight (53509): http://forum.simplyshredded.com/topic/12494/macros-for-my-current-cutting-cycle/ -3X
how do i calculate my calories sennen 6 2 yearsjja0016 (829): or you could just get a myfitnesspal.com account
Counting Nutrients vojap 3 2 yearsvojap (40): Thanks EK!
Do fat and carb macros really matter? zacharyc 8 3 yearsJordanWFitness (829): You need fats for so much of your bodies functions, they are necessary
Macros SupremeLeader 3 3 yearsFrostshock (13309): http://forum.simplyshredded.com/topic/12308/a-how-to-calculating-your-macros/ /thread
A stupid question I have to ask... newguy298 14 3 yearskickinchicken (8281): I'm a nurse too and it's sad how little some people think of nurses. What people don't know is that doctors call nurses all the time to ask them what meds or treatments they suggest he/she should prescribe. No, they aren't specifically trained in nutrition or bodybuilding. They are experts in saving lives. Recognizing irregularities in the human body and how to reverse/treat them. They are highly educated in a shit ton of disease processes,...
First time calculating my caloric needs BreakingJoe Jump to first page44Jump to last page 3 yearsajm87 (409): not questioning him, just asking him questions if that makes sense? lol im following his advice and eating 2840 cals, 120g protein, 80g fat, 410 carbs.
macros question bslo 4 3 yearsFrostshock (13309): Anything I use a gratuitous amount of I'll count. A line of mustard I don't really worry about but fries slathered in ketchup or syrup on my pancakes I would count.
Cheat Meal jacobrodriquez 8 3 yearsjonrivs49 (2980): Everyday. Meals cheat me to eat them.
How does everyone get all there carbs in? teendrummer871 Jump to first page36Jump to last page 3 yearsbslo (262): @FiremanSi It's not that i try to replace any food with a shake but i use it only if i am missing macros at the end of the day. I prefer it to eating slices of bread...
**MFP USERS GTFIH.. WANT PRECISE MACROS !!! FiremanSi 9 3 yearsFiremanSi (41650): @Frostshock Was delighted with this.. it's the simple things. haha.
Need help!! macros aesthet1x 6 3 yearsFiremanSi (41650): Yep i agreee with @eknight on this one. I would'nt like more than half to come from saturated fat.. thats just a personal note and how my body reacts.. but i really don't care or track generally cause i just have to hit my fats.. end of. :)
MACRO help jacobrodriquez 4 3 yearsFiremanSi (41650): I think he's just gloating. :)
Ratio of Fats carbs and protein Robindel 10 3 yearsKansas___Boyyyyy (3127): this is a ratio
Any other sites like MFP? newguy298 8 3 yearsFiremanSi (41650): @Maarten Quality cant wait bro. :)
IIFYM with Mcdonalds experiment bkoguy07 10 3 yearsjonrivs49 (2980): Downsize me Docu http://www.youtube.com/watch?v=axxpb7TJ7cQ
Question about Carbs and fats when cutting newguy298 3 3 yearsFiremanSi (41650): Personnel prefernce... I've tried both and i responded better to higher fats on my cut.
Top 5 SUPPLEMENTS that are a waste of Time ! FiremanSi 6 3 yearsFiremanSi (41650): @databas1c I think you right there. but generally their the 'Tabs' or punchlines that most often people type in when wanting to learn about specific parts of training.. So he's more in search of more Viewers and subscribers than he's 100% right in 'this' certain belief. U get me ??
What does your nutrition plan look like? slowurroll 18 3 yearsJimmydrama13 (295): Training day Meals Meal 1 - 6 whole eggs, ½ Tbls of virgin coconut oil, 30g of spinach, 100g of oats, 160g of berries Meal 2 - 50 g of whey isolate,2 Tbls of natural peanut butter,1 banana Meal 3 - 200g of Beef,220 g of veggies,2 slices bread,200g sweet potato Meal 4 – 180g chicken,200g brown rice Meal 5 – 180g Beef,160 berries,2 eggs Pre workout – 120g of chicken small can of creamed rice,1 Tbls natural peanut butter Before and...
Nutrition confusion monsta 7 3 yearssarahsj (7): I think your confusion comes from something very simple. You are comparing optimal and effective. Knowing the specifics of your macros is optimal and effective. Eating smart, exercising hard, and being close to optimal is effective. Compare it to your car. Your car runs very effectively with slightly fouled spark plugs, a slight dirty air filter, and oil that is over 3 months old. It is not optimal, but it gets you where you are going very...
Bulking Macros Jsn3004 5 3 yearsHamer93 (9550): I'm 138 lbs and very slowly bulking at 3,300 kcals. Macro split I am for is: c/p/f 55/25/20 However it is extremely hard for me to get in my carbs and fats without going over protein goals if I'm aiming to get quality protein in as well. All I recommend is experiment, keep adding
Macro question Woodp27 10 3 yearseknight (53509): Just point me to the booth. Personally, there's a dozen guys/girl here I'd rather have autographs of, but if you need a stand in while they're on a lunch break, I'm there lol. -3X
Help withe Macros killacali 9 3 yearseknight (53509): And be aware that most women produce so much creatine naturally, taking it as a supplement is often worthless. -3X
Workout program for 10+ rep range? ajm87 1 3 yearsajm87 (409): I have been lifting weights for about 6-7 yrs now. I have aortic stenosis and my cardiologist has always recommended me to lift weights in the 10 or more rep range due to my mild aortic stenosis. He also said no "isometric" exercises, so that's no problem. He doesn't really want me deadlifting as well because of the blood pressure spike. I assume squatting is out as well. I had ignored his advice in the past and deadlifted and...
A How To: Calculating YOUR Macros Kansas___Boyyyyy 27 3 yearsthe1 (33813): great write up bro
Macro/cals advice aesthet1x 6 3 yearsmikew (11061): @aesthet1x are you tracking your food with an app like MFP or Lose It? The apps will figure out your cals for you.
Food for thought.... Er Protein NorIda 20 3 yearsthe1 (33813): I eat 6-8x a day I cook a bag of rice. Chicken breasts. Turkey breasts. Sirloin steaks. Lean hamburger and cut up my lemons every other day.
Review of my macros slowurroll 12 3 yearsslowurroll (25): So .3-.5/lb of bf for fats? Then .1ish/lb for protein and the rest for carbs? Sounds easy enough. Is that still a good ratio on a cut?
MACRO Counting jacobrodriquez 4 3 yearsjacobrodriquez (1): @mikew appreciate it man
Macros for my current Cutting Cycle AlphaPrime52 23 3 yearsAlphaPrime52 (1): Good to know thanks, Ill see whats up with my new macros and see how my body reacts to it
Evaluation. Mikeyrolo 8 3 yearsMikeyrolo (1): thanks for that!
Starting Fashion Model Needs YOUR Advice jarda Jump to first page40Jump to last page 3 yearsThor (5028): This. And it makes no sense to me that everyone is slamming his fitness goals. Good luck man.
Some help please? KingLeonidasXIV 4 3 yearsDamon1962 (529): Flu symptoms can make maintenance a challenge. Lots of liquids, manage what you can get down (and keep down) and don't make counting a top priority, once you fully mend, you'll be able to go back to your cut plan.
Carb Sensitivity? alex323 9 3 yearsFiremanSi (41650): @rememberthis @NorIda His lifting advice is good stuff.. but his nutrition advice is OTT mad stuff really... Their good to watch just to see what he comes up with nest though.
Bulking Macro Split Hewy007 3 3 yearsHewy007 (2980): sounds good Nor, thanks buddy, i'm excited to be eating like a pig
Whats my energy level Hamer93 6 3 yearsFiremanSi (41650): Bout 50-60euro tops... ebay or amazon.
bulking advice Trev182 10 3 yearsTrev182 (14947): Pm sent bro
TIPS FOR IMPROVING BAR GRIP? (DEADLIFT) ezvmoneybeast 28 3 yearscraig (832): I wonder how they would be with two barbells. Obviously harder to get off the ground and you'd likely piss off other gym members but I reckon It'd be decent. Farmers walk equipment is actually pretty cheap so you could have a word with your gym about getting some in also.
Calorie "Cycling" Jigsawk 3 3 yearsJigsawk (55): Well , my weight is kinda stable and I'm slowly adding weight. got less then 0,5kg after 15 days so I'm really happy with that .. Being able to eat a lot more after prolonged cut is such a release.. But my question was if it will make any difference at the end of the week if my overall intake is the same ?
IIFYM Question DanMmmFood 5 3 yearsbrian12 (9492): @DanMmmFood I eat some bad food EVERY day! Ice cream/brownies/pizza/mac d's - but I fit it perfectly into my macros. 80% nutrient dense healthy food and 20% anything I want. Like the others said, if you not competing and you feel that pushing bodybuilding too far is not fun, then just enjoy your hobby and ball park your food/nutrition. For me, I find tracking and hitting macro's easy and fun - so it's something that easily fits into my...
Eric Helms et al protein intake research adam82a 1 3 yearsadam82a (3100): Clicky Nothing new, if anyone ever doubted it pretty much confirms what EK's been preaching about protein intake.
Bulking/Cutting..what am I doing? SettingSail 7 3 yearsAustralianOak (1504): I dont know how you stand being a vegetarian man. Do you even protein?
Ben pak on IIFYM (VIDEO) Scotian 13 3 yearsDanimal_88 (9757): BPAK Rule of Thumb: Listen to his Training advice, avoid his Nutrition advice
Expertise required! JoeJennings 4 3 yearsSwoleAnimal (5968): 50/30/20 c/p/f Subtract 500 calories from your maintenance level to cut bodyfat. Continue to decrease as you stall. Use cardio to assist in calorie burning. That's it. srs.
Full bodyworkouts are superior 1WayJones 5 3 yearsPearce_Bolton (844): In my case, I praise both tbh I do 4 day two muscle group, Mon-Thurs then a total full bod with big lifts on Saturday :)
HELP ME - macros SupremeLeader 10 3 yearsSupremeLeader (22): cheers brahs, ps kai for mr olympia
Protein consumption Cavemann 14 3 yearsOwnsPwns (124): On the topic of cholesterol, I just recently had my numbers checked, they sad my LDL was great and my total was great 3.2 But my HDL was low at 40. I eat at least 3 whole eggs a day, sometimes up to 6, if i'm feeling lazy even more. How can I increase my HDL, or do I even need to worry about it? Hope this fits in this thread.
Too much dairy Jsn3004 5 3 yearsJsn3004 (622): Just had a feel that it may be too much and thought maybe I should just have a few more servings of egg whites instead
Eat Stop Eat - IF Counting Macros 09mac 2 3 yearseknight (53509): 24 hour fast = 24 hours of NO muscle protein synthesis. IF is bad enough with stunting MPS. Doesn't anybody just train hard and eat right without trying to get cute anymore?? -3X
IIFYM for the win! Corkey 9 3 yearsKRIZTUFF (430): IIFYM is great. But if you don't control what you eat / can't weigh the portions it's going to be pretty hard.. I always plan my meals one day ahead and IIFYM has worked great! Best of luck to you though!
Explain if you can Illadian 3 3 yearsSwoleAnimal (5968): What's EAA? idklol
Bulking Macros Jsn3004 2 3 yearsFiremanSi (41650): I generally go with. 0.8-1g/lb for protein. 0.3-0.5g/lb for Fat. Rest in carbs. 12g of fibre per 1000cals.
Help with macro ratios almighty_she 5 3 yearsalmighty_she (562): Hmm, haven't thought about it like that. I still have a lot to learn, thank you so much! 21% is not 100% correct, its estimated. But it's surely 21-23, not more or less.
how to find macros of lean turkey cooked jja0016 6 3 yearsfLx_ (865): Im in uni now:) but yah no offence bro just trollin, i know that its hard in the beginnig to understand that basic math applies to food also:)
Trying to Get It All Together mrsherring85 18 3 yearsthe1 (33813): Buy women's fitness magazines. Oxygen magazines and booksfrom Coles !
what's my bf%? what to do next? KingLeonidasXIV 16 3 yearsfLx_ (865): i have to just ask some more experienced members here.. everyone encourage pretty skinny ppl to always "LEAN BULK" meaning 300 cal + when i had no base i pure strenght trained and put on 5-10 kg to my squat every week in the gym, and i gained what i calculated about 8 kg of pure muscle the first 2-3 months i trained . thats called the noobie gains ive read in many posts and articles that thats actually pretty normal in...
I'M BAAAAACK. (With updated photos.) kaitjens Jump to first page34Jump to last page 3 yearsScotian (9922): Yea you figured out who I was :) the dude with the weird name hahaha
Regurgitated macros - Restoring the order SwoleAnimal 4 3 years4real (3316): @Hamer93 bulimic*
NSCA's Guide to Sport and Exercise Nutrition Aeleana 14 3 yearsAeleana (178): I also do a total body on Saturdays, which right now is Tough Mudder training.
How do you explain... SRorhrbac0808 Jump to first page37Jump to last page 3 yearsMonster81 (1678): Thanks man. Yeah with a new job, slow bulking, and all the new trolling, I was laying low.
MFP Question Hewy007 4 3 yearsFiremanSi (41650): Yeah man i wish only can change the percentages.
is eating too much at once dangerous? fLx_ 12 3 yearsThor (5028): dangerously bulky
Keeping track of Macros TriggaTony 7 3 yearsFiremanSi (41650): ^^This. I used it day in day out. Even with custom u can only use percentages but i know what i have to hit and i keep to that.
Cellucor - Cinnamon Swirl Whey Review skullay 26 3 yearsskullay (4033): Thanks, man! People have been asking for more "recipe" videos on my vlog so I'll put more up on the channel. Glad this worked out for you. I haven't given it a shot with chocolate yet, but I bet it works just as good.
Eat,Fast & Live Longer - a BBC Documentation leanr0x 14 3 yearsoceanair (17842): my first thoughts exactly
Does IIFYM work?...I share BPak's response cazthetrainer 22 3 yearsFiremanSi (41650): Love BPak... Some of his nutritional stuff is a bit OTT. i.e. no fats prior and post workout... but his lifting guidelines, intentions, form directional advice has helped me like no other !!
New Macro Diet Jsn3004 6 3 yearsTrev182 (14947): Iifym.com
Carbs Intake Ghandi 5 3 yearsGhandi (13): Cheers guys !
unsure of the % split of macros.. mmezzaa 11 3 yearsMaarten (4299): Fat = 1g per kg Protein = 1.8g per kg (I add an extra 20g to the total, just to make sure) Carbs = the rest
For new users asking about macros/iifym fLx_ 5 3 yearsAustralianOak (1504): I am definitely an advocator of IIFYM from a body composition standpoint. But there are (as always) people who will abuse it and use it as an excuse to eat poorly. From a nutrition standpoint getting carbs from sweet potatoes is better then pop tarts obviously. But IIFYM has been a great realisation to debunk alot of myths and I think it has helped alot of people achieve their goals.
Macro Eating Question/Clarification hollyhopeful5678 7 3 yearsBaggy (859): Weetabix = easy carbs + some useful fibre.
"Get your macros" WHY? Snoogal 30 3 yearsSnoogal (190): OLS83 It was done in jest to other comments made towards myself that were unnessesary. Anyway, thanks again
OUN2 Learning NorIda 15 3 yearsSRorhrbac0808 (47089): do they lift?
macros KingLeonidasXIV 5 3 yearsFiremanSi (41650): @KingLeonidasXIV Nah bro happens to me all the time... look to hit +/-5g either side of ur target and hit ur calorice goal and u'll be fine. Works for me.
Protein intake - @EK will enjoy :) brian12 13 3 yearsKnifeHands (5566): I just had this problem, 30/50/20 for me at 4000 cals is 300g protein. Waaaay to much
MyFitnessPal Macros KnifeHands 12 3 yearsNorIda (45358): Give it a shot dude! See if you can consistently hit it for two weeks! It's not terrible by any means! I was getting 120g of fat a day on my bulk. Cause I put cheese on every. Thing. Possible. Lol.
Macro counters for android fLx_ 10 3 yearsfLx_ (865): yeah ive started learning how to use the app, its great, and didnt understand that u change settings and such on ur computer, thanx guys!
Slow bulk? TigerBlood 8 3 yearsTyjaws (211): would it make you feel good to have chiseled abs? You've put in a lot of work already why not just see it through and then bulk, with ultra ripped abs. I can't not have abs, it bus b the Hell out of me. If you wanna bulk tho do it, but I'd cut first there's still room for improvement edit: bugs the help out of me
myfitnesspal? KingLeonidasXIV 14 3 yearsTyjaws (211): also use the barcode reader saves times takes about 3 seconds
MyFitnessPal ERROR !! Must read... FiremanSi 11 3 yearsHamer93 (9550): Mfp sometimes has calorie value but NO macro value, people do that quick add thing
Newbie Macros help. Trev182 7 3 yearsmikew (11061): k good luck bro
Cutting SNACK Ideas !!!! Pics.. Easy snacks. FiremanSi 29 3 yearsFiremanSi (41650): Sweet man i'll check this out !!
new here- help with macros much needed! newlife2013 5 3 yearsnewlife2013 (1): thanks for this.... my trainer has a past history of eatng disorders and is fully aware of my current issues , hense why i do trust her , and agree its important!... i am waiting to hear from her as a response to his....but was asking advice here as i know enough about nutrition to now its ar too much for me.... In terms of the mental health side of things , i am very self aware, and am a practitioner myself and therefore know exactly what im...
5 weeks out need help with diet anteis99 13 3 yearsTyjaws (211): here is the simple truth to getting ripped. cals in vs cals out. its called law of thermodynamics. by carb cycling all your doing is looking at weekly calorie expenditure instead of daily. eat as many or as little carbs as you want so long as it fits your macs
If you don't compete, why track macros? ajm87 20 3 yearstamere01 (7126): I count macro's because I don't want to have do anything. I don't want to wake up 1 day and relise that the effort I put in the gym didn't get me to where I want to be because I couldn't take the 10 minutes in a day to count my macro's. Personally I find that counting macro's has helped me keep my eating disorder under control. Eating macro's allows me to eat w.e the fuck I want without feeling like shit and guilty about it because its...
Nutrition Facts correra911 4 3 yearscorrera911 (97): Haha I realize how I wrote that is confusing. Different Portions with macros that don't scale properly. Basically just contradictory info. But thanks for the link
cut macros Suhjik 18 3 yearsSuhjik (43): @NorIda will do thanks m8
Are my macros correct? ajm87 3 3 yearswannabemuscular (29787): I find when adding or dropping calories it's easiest to manipulate carbs. A cup of rice here, an extra potato there, etc. it adds up quick and I find it easy to eat carbs.
Team 3DMJ does it again! ajm87 6 3 yearsDanimal_88 (9757): Part 4 [youtube]http://www.youtube.com/watch?v=b6wkDDnSKV0[/youtube]
OK or NOK Diet Advice BentIron 2 3 yearsbrian12 (9492): @BentIron Almost everyone here would suggest a 50/30/20 (carb/protein/fat) split. So up ur carbs and drop ur protein a bit - your body will thank you for the extra energy (and, as I'm sure you already know, carbs don't make you fat) :)
Bulking diet problem Voronove 10 3 years3tuf (121): Eat peanut butter and drink milk. Milk helps ya get your protein needs and has a lot of carbs. Plus you need to get some different bread. I would think 20 slices of bread should be more than 200 carbs.
Which formula do you use for cal intake? ajm87 6 3 yearsHewy007 (2980): http://iifym.com/iifym-calculator/ pretty awesome
What are your bulkin macros? Gains 13 3 yearsDukenhiemer (23893): 425c/220p/90f last bulk. I was running a very high volume routine at the time.
How to Calculate Your Macronutrient Needs Danimal_88 17 3 yearsEno75 (1): It is easier to use app like EATanium or one of web pages :)
Anyone use My Macros Plus? Swift 7 3 yearsDanimal_88 (9757): @eknight Thanks man!! It definitely seems like a great tool to use to have even more control over your body. My only real concern from purchasing is that I know who anal I am about this stuff and I think that if I implement anymore ways to track things it might consume my life more than it already has lol
why do people order pizza? ajm87 Jump to first page36Jump to last page 3 yearsWbauman (952): Mellow is good to. Get a gourmet white add chicken. The Parmesan garlic pretzels are great too.
low fat - high protein french toast recipe chriselkins 1 3 yearschriselkins (1597): This one came out really good and I've had it like 3 times already. I posted the pancake recipe I think and I actually like this one even better. It doesn't require any protein powder and tastes great while still packing about 30g of protein per serving. It's also totally customizable and quite filling if you are cutting. http://youtu.be/7cV5idnjlX0
macro break down question Massthetics 6 3 yearseknight (53509): 50% of your total kcals from carbs is a good starting point, with very little variation. What possible benefit do you think there is from reducing them? -3X
Is it necessary to track macros/cals? znadm 4 3 yearsBaiTu (3096): How old are you? Some things you can control and some things you can't. If you don't have a job and you aren't buying your own food then you should have many other priorities that come before counting macros.
Low Carb, Low Fat, High Protein Meals dwatson 12 3 yearsLukeFFM (1): Apologies for the plug on my first post but I run a small site trying to create recipes like this - foodformass.com. Maybe it will give you some food inspiration, maybe not! I second @Hamer93's suggestion that stuff is goood. Hope to stick around to learn from you guys, heard good things about this board. Cheers, Luke!
going on a cut, how much fat, carbs and pro? 7055 4 3 yearsbrian12 (9492): 50/30/20 (carbs/protein/fat) When you start reducing the total calories adjust macros downward in the same ratio. But I wouldn't let protein drop below 1gram/lbs
Height, weight, and number of cals per day? mikew Jump to first page75Jump to last page 3 yearsBRANDON_12 (1528): 189ish 5'10 3300 cals bulking
T-bone steak accurate nutrition info? ajm87 4 3 yearsajm87 (409): thanks!
Need to get back on track with diet! faina00 14 3 yearsDevil82 (1240): @faina bookmarked =). ty
Somewhat Macro Noob - Need Advice kredson 15 3 yearseknight (53509): I'd run: 2659 kcals per day 200 g protein 332 g carbs 59 g fat For one month, monitor from there and adjust as needed. -3X
Counting macros seems counter productive ripeanus 16 3 yearsjtbull1987 (7): U mean math... Yea it's tough
Macro helping foods MCarey 24 3 yearsFiremanSi (41650): Eggs Oats Diced Steak from tesco Wholewheat pasta (High fibre and AWESOME) Broccoli, asparagus and spinach (veggies on a cut) Basa fish (aldi, cheap) Pumpkin and poppy seed bread(high fibre) Turkey & Ham Low Fat cheeese on a cut, full fat on bulk. :)
Enjoying life / counting macros fLx_ 11 3 yearsDanimal_88 (9757): Open thread to view post.
Question on perfect macros AverageJoe 11 3 yearsAverageJoe (4510): haha thanks a lot, my chest has improved a LOT, my 12RM at benchpress is now 260 i did 365 for 1RM today and 515 deadlift i never thought a fullbody workout could help me make that much gainz
Noob IIFYM question LBC47 12 3 yearsLBC47 (31): Haha, Sweet. I'm actually cutting and I seriously am losing fat on the daily. I think I've found something good.
Your macrro counting way? SleepEatRepeat 4 3 yearsSleepEatRepeat (22): @WinnersNeverQuit @4real Infact I find that myfitnesspal has a 100% better search result for foods already entered.
Cutting? Suhjik 21 3 yearsSuhjik (43): @eknight cheers m8 great help right there!
macro question (quick) jja0016 6 3 yearsjja0016 (829): awesome thx guys
Advice please WindyCityBulls1 10 3 yearseknight (53509): Perhaps not all, but enough of them are raw (for example almost all the meats, unless you specifically search for "grilled chicken breast," not just "chicken breast" ) that double checking and weighing is advisable. -3X
Are my slow bulk macros good? ripeanus 7 3 yearsKalletSc (604): @ripeanus haha same here. But truth is, if you want to lift more i would do push pull legs and like 1 sprint session a week. Too much cardio will cause you to make diet changes...which isn't too big of a problem i guess. Hey whatever works for you though man.
Calculating calories + macros MCarey 25 3 yearsMCarey (2179): I'm actually enjoying it, I'm eating at maintenance which is 2993 due to the fact that I've never tracked food and more so just ate and worked! Will cut after a month so my body gets used to what is maintenance
question about food macros help plz jja0016 2 3 yearsbrian12 (9492): Weigh before for more accurate measurements - make sure you use the macro's/calories of uncooked meat of course. The best way to weigh rice is on a food scale, other methods like taking your rice to gym and weighing it on the bathroom scale are less accurate and time consuming. :)
Macros for cutting? dannymarctaylor 7 3 yearseknight (53509): Gaining and losing weight has almost nothing to do with macro ratios. It's kcals in vs. out. FWIW, I advise 30/50/20 as a standard starting point for most people. -3X
Bulking IIFYM Jsn3004 7 3 yearseknight (53509): @Danimal_88 yes and yes. -3X
Complex question about calories/protein danilo Jump to first page49Jump to last page 3 yearsdanilo (1): ^cool, i know. I will analyse my strength, size, and overall physique.
Reached macros SleepEatRepeat Jump to first page31Jump to last page 3 yearsSwift (1411): but that isnt always correct (adding P/F/C) because doesnt fibre itself count towards calories also?
Carbs fat protein? SleepEatRepeat Jump to first page31Jump to last page 3 yearsThisisscotty (547): @SleepEatRepeat well alright then eat 5000 calories and I would raise fat percentage and lower protein. Just my advice though
Thoughts on my cutting Macros? dawson 2 3 yearseknight (53509): Doesn't anyone actually finish the article? He no longer advises this to cut. From then end of the article: "Disclaimer: Please note that this article is an archived article from Dr. Norton and may no longer reflect all his views on the subject. Please see his website www.biolayne.com and his column in Muscular Development magazine to keep up with his current views." I'd run a 30p/50c/20f ratio. -3X
macros spyderboys 8 3 yearsbrian12 (9492): @spyderboys Just eat with a ratio of 50/30/20 - no excuses, if you eat out and overeat on your fat, then that's your fault, nothing you can do about it, but make sure you then adjust your other macros so you don't go over total daily calories. Bottom line - if you want to do something right, then do it right! Ie: hit your macro's on point. For fibre, add in half or one can of beans a day - like the others said, loads of fibre. As well as...
New to macros Elliott 1 3 yearsElliott (1): Hi guys im new to all this macro stuff so could do with some advice. Im 19 years old and have been training for around 4 years now. I have never really bothered with counting calories etc due to my age i felt it was unhealthy to build such a relationship with food, so just started to eat as healthy as i could. Getting older and more determined for better gains iv decided to try IIFYM and tighten up my diet. I train 5 times a week with weights...
IIFIYM SleepEatRepeat 14 3 yearsSleepEatRepeat (22): @4real 82.4 kgs 188-190 cm bf as you said 18% tho I think 16-17 @eknight How much fiber do I need
Help with macros please serious bro jja0016 8 3 yearsSwoleAnimal (5968): Open thread to view post.
What do you eat to hit your macros? jja0016 22 3 yearsThisisscotty (547): I use to have a hard time with getting all my carbs but now add oats to my Greek yogurt and a banana which boost my carbs up.. Also add in some rice cakes and sometimes a sandwich pre workout.. Protein and fats are easy to hit! And u know the basics of those..
Adj. Macronutrients to Propel Weight Loss Danimal_88 4 3 yearsDanimal_88 (9757): @NorIda haha nah he aint serious, but Josh Hyaduck is a FREAKKKKKKKK
BULK MACROS SleepEatRepeat 26 3 yearsSleepEatRepeat (22): @NorIda Like no offense bro but if your doing me a favor every time you comment, cause I'm a newb and you know more than me then don't help me out you don't have to
My macros samirsaleh 23 3 yearsadam82a (3100): @4real I swear to god I read something similar also, however not as a lower estrogen as the cause of it. But I cant for my life figure out where I read/heard it. Lyle McDonald touches on the subject, but he talks about naturally lean people and not people who has dieted lean. http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html
NEWB. What should I have my macros be? BigEazyE_RSD 15 3 yearsBigEazyE_RSD (10): I have 24 inch thighs, 15 inch arms and 50 inch shoulders
Stupid Macro question GGBro 17 3 yearsDanimal_88 (9757): 50/30/20 is just nice reference, but you should really base you macros on dietary minimum guidelines. Hit your fats first since you cant live without them - .35-.5lb. Next hit your protein - .82/lb - 1.15/b. Finally, fill the remainder with carbs.
Carbs and fats (while cutting) 4real 4 3 yearsNorIda (45358): Shoot for .3-.5 grams of fat per lb of bw. So yes. I'd drop fats and up carbs.
Carb macros - simple carb amounts Hamer93 14 3 yearsFiremanSi (41650): How do u do it bro ?? Teach me the ways.... :)
Planning out macros djbyrne 6 3 yearsFiremanSi (41650): What ?? No dont do this. Man his cals have to be wrong. Ur cals is surely not 2200. I'm 195, bulking at the mo and eating 3600. Use this: clickable text The best one, i've found. How many times/ week u in the gym ?? Cutting, bulking, maintenance ???
Rest day macro ratio Hamer93 9 3 yearseknight (53509): Yes. People over think things far too much. -3X
calories?? dhoward 10 3 yearsDirkenhiemer (12145): You are one cheeky motherfucker. I knew there was a reason I liked you!
Macro Calculator (Posted by Layne on FB) jonrivs49 5 3 yearsThisisscotty (547): I think if someone was confused about how macros work they might get alittle confused on this calculator.. Cause A. It has 2 different calculators to find your calories.. B. It has like 6 different diets.. I can see several people making a post "Well which one do I choose?" But overall I like how they did it, especially breaking down each meal in macros!
Cutting experiment carb source fredb Jump to first page41Jump to last page 3 yearsIrishGymSheep (10554): Oh yes I agree but most things have some sort of downside, if we didn't have something because there was a downside I struggle to see what our diets would look like. Plus I'll drink a ton, my children will be forced to drink a ton THEIR CHILDREN will be forced to drink a ton and then our family will be rid of any downside of milk... then we work on arsenic...
Body recomposition theory SwoleAnimal 3 3 yearsceerope2128 (28): Kane Sumabat has done something like this... From what I've seen he added 15 pounds of mass in 10 years and stayed freakishly lean. Like he said^^ very slow. I would like to get leaner and try this but still way too small hahaha
protein during a cut KingLeonidasXIV 3 3 yearsDanimal_88 (9757): yea eric helms and layne norton recommend slightly larger than 1g/lb during a losing phase. If you want you can always drop it down a little on your refeed day
Postworkout carbs? What do you guys take? Beazy Jump to first page42Jump to last page 3 yearsKnifeHands (5566): Well for my post workout carbs I follow what was once quoted by the great Zulu warrior Ice Cube: "Still gettin swole off bread n water"
Macro ratio sickrykes 14 3 yearsFiremanSi (41650): http://www.youtube.com/watch?v=DJx9ktbFGQ8 Mcdonalds taken to the extreme by rob riches !!!
Macros/Calorie Question correra911 5 3 yearsNorIda (45358): Yup. Cardio is a tool to burn calories. So you can lose weight without any cardio or extra physical activity Just be sure to calculate your activity level when calculating your Bmr. Ie use the bmr+HB formula.
Macros MCarey 22 3 yearstrumotivation (25): I could eat good carbs all day! I try not to after a certain time of the day. But some say your body doesnt know what time it is. And some say to eat carbs before bed, some call it a sin. I guess you have to see what your body says.
Macro ratios 4real 9 3 yearsLVjack (2749): Cool story I think most everyone knows this already
whats the truth about IIFYM? trumotivation Jump to first page49Jump to last page 3 years4real (3316): Why are you using a ratio they were outdated 20 years ago....
cutting KingLeonidasXIV 4 3 years4real (3316): No no it is not get 1g protein for every 1lb body weight bodywieght x 0.3-0.4 and theres your fat fill remaining cals with carbs remember 1 carb is 4 cals
Suggest me a ratio... Bloat 8 3 yearsBloat (1): I appreciate it guys.. I'll download one of those apps and work on it. Just to answer the question about how often I lift -I lift 2days, off, 3days, off & cardio is hitt everyday & twice on weekends
IIFYM Broschette 19 3 yearsZyzzst (4483): @Broschette i dont eat nuts either;)
Carb intake trumotivation 8 3 yearstrumotivation (25): I appreciate it. I filled out the info on there before. and it was 3400cals. I definitely dont want to damage my metabolism. I will keep all this in mind and post some updates in a few weeks.
Macro Ratios Rand 7 3 yearsHamer93 (9550): Mines normally 50/35/15 in c:p:f simply because I find it hard to hit my goals, I make sure I hit enough calories and having protein shake and protein in brekkie lunch and dinner hits me my protein goals and the rest of the food plate hits my calories
Fact Check Damon1962 8 3 yearsLinus (154): I usually recommend 1 gram per pound BW protein, but you can go as low as .8g protein per pound BW. Point 2 is highly debated. If you are not training fasted, then it's highly unlikely it's going to do anything for muscle building. But you can if you want to ofc, it's nothing wrong with it.
My fitness pal leokozian 5 3 yearsHamer93 (9550): How do you do it on mobile app?
Calorie Intake During Lean Bulk thiagoqporto 28 3 yearsthiagoqporto (19): @TexasFight78 I'm eating a surplus of 300 kcal on training days and 100 kcals on rest days. I will track my weight as you said and if needed I will cut down some kcals.
Need some cutting help, here is my plan.. Spankysherlock 17 3 yearseknight (53509): That's my point though- it doesn't matter when you eat them. It's not like your metabolism stops when you're either sitting or sleeping. I would spread them out evenly through your day. -3X
How to track my Macro easily Broschette 12 3 yearsHighdeas (1635): lol love it
Please help macros/calories 4real 1 3 years4real (3316): Hey guys. Using online calculators my maintenance is 2000 cal personally id say its a bit higher could you guys help confirm this Bulk 300c/125p/55f. 200 cal surplus Cut. 138c/150p/50f 400 cal deficit. My stats are age 14 wieght 125 pounds hieght 166cm full body split 3x a week body fat ~12 and advice is greatly appriciated
macro counting cassious 2 3 yearsjohon6 (1393): use myfitnesspal dude, just weigh your food, stick in what you eat and BOSH it spits out everything for you :)
Carb/Fat/Protein Ratios wheels25 5 3 yearswheels25 (18): sounds good thanks eknight
NO CARDIO !! johon6 11 3 yearsjohon6 (1393): all clear on the lungs, nothing nasty on there, just my airways are coarse, which is sign of possibly asthma, lasting chest infection etc etc but nothing bad !!! been told i can start back but gotta take it easy on hte cardio, thinking of leaving the cardio out and concetrating on the weights for the time being methinks
what you eat KingLeonidasXIV 3 3 yearsbrian12 (9492): @KingLeonidasXIV I hit my calorie/macro's every day with about 75% 'clean' foods, and for the remaining 25% i follow the IIFYM idea. So I may throw in some cream pasta, or for example yesterday I had a few scone with jam and cream... Gotta enjoy your food, but you also got hit your fibre and micronutrient needs - and in order to do that, the majority of your calories/macros should be from healthy sources.
New Layne Norton vid Damon1962 9 3 yearstamere01 (7126): Just wanted to add that the end of this video and the whole metabolic damage vid would have save me a WHOLE lot of trouble and problems when it comes to food/ dieting. Happy people who havent learned there lessons by doing dumb shit like i have or people unlucky to be on a forum with helpfull people like on here will get a chance to hear this before its too late
Post Your Meals and Macros (pt.II) SRorhrbac0808 3 4 yearsSRorhrbac0808 (47089): haha. I only have 3 meals a day... Each meal is this size. Unfortunately I am loosing weight this week off my macros :( I'll see what I weight on Friday and I may have to up the macros again.
getting in all my macros Dave21 4 4 yearsSwoleAnimal (5968): Its all about the numbers brosama. In saying this, I don't know sht about micros and the effects of all the chemicals they put in "not so clean" foods.
BEST TIP when u r on the Road ??? FiremanSi 7 4 yearsfreakgeek (610): When you say you'll be on the road are they putting you up in a hotel? Whats the deal. Because if that's the case I use the mini fridge in the room and store a bunch of precooked chicken and heat in the microwave as needed. Meat Problem Solved.
Sugars Damon1962 6 4 yearsstinkydiver36 (1861): Thank you, now i see how to work it!!!!!
Bulking Macros and Routine - Review feedthebair 3 4 yearsfeedthebair (1): I should have put more background into the nutritional side. I do know about BMR and surplus/deficit, my current maintenance level is 3164cal, therefore my intake is currently at 3400cal. This week I will be increasing my carbs to 450g. Basically For the last couple weeks I was at 400g carbs, 200g protein and 100g fat and seeing my weight stay steady, so I have been adding 100cal to my intake every week, if that makes any sense. I am always...
calories while cutting confusion duzuki 21 4 yearsduzuki (1): do mind explaining why? (as in its useless and a waste of effort, or it ends up f*#king things up so don't do it)
Bulky time is done Jezza_91 14 4 yearsWbauman (952): I know I feel a shit ton better with the carbs. Will never do that low carb crap again. I still lost weight This week with 295g in carbs per day.
I'm stuck Arodlopez 19 4 yearsG3NGHIS (8523): http://en.wikipedia.org/wiki/Sport_in_Poland SPORTS Good to see basketball popular even in Poland
finally doing it! GettingThere 9 4 yearsMaarten (4299): Achievement unlocked!
People who count macro's tamere01 20 4 yearsLBC47 (31): I like Fat secret's "Calorie Counter" for iphone. It is very clear on macros and has the best database I think and you can set your RDI or daily calories you want to hit. It's never failed me on scanning an item either.
Best way to explain macros Jayatfc11 9 4 yearsjonrivs49 (2980): Macronutrients. base on its name MACRO means Big. Nutrients you get from whole foods. Micro. small.. small nutrients vitamins and minerals..
Weighing Food red66mustang 11 4 yearsstewie (442): Yes include it, or include 3/4 of it. Most of the olive oil is still obsorbed by the food. I just use a low calorie non-sticking spray.
Max Gainz with fasting possible ? Flo1307 4 4 yearswannabemuscular (29787): I started IF back in January 2012. I was in a calorie defecit for most of the time. I was able to maintain strength while losing fat. When I upped my calories closer to maintenance level I was able to increase strength while still losing bodyfat. Bottom line, for me at least, I think if you have your diet in check and your calorie levels right for whatever your goals are it doesn't matter when you eat.
Refeed/Cheat Day Question Monster81 10 4 yearsMonster81 (1678): For me, it's more of a mental thing. On this cut, my macros are steady (no carb cycling) and I've been eating a lot of beans and chili (high fiber) which makes me not even want to think about food on most days because I'm full from meal to meal. But I have been scheduling a cheat day for pizza about every 10 days or so, just to reward myself. On my first cut early last year, I followed an article from Layne that had 5 days moderate carbs, 1 day...
MyFitnessPal Macro Trick ;) SRorhrbac0808 2 4 yearsMonster81 (1678): Haha nice, I always hate having to correct shit in MFP.
do anyone? KingLeonidasXIV 2 4 yearswannabemuscular (29787): Carbs are never bad on a bulk unless you're insanely above caloric needs. I think as long as you get like 50-60 gm fats per day you'll be OK.
Macros KingLeonidasXIV 4 4 yearsSRorhrbac0808 (47089): Hahah that's me :) I had ice cream and chapotles like everyday because that shit fits my macros!!!
food/ beer/ chocolate ratios SupremeLeader 7 4 yearsThor (5028): You won't notice one day out. If you're really concerned, taper your fats/carbs down following Christmas for a day. Most of you are Northern Hemisphere anyway, so I don't see what the problem is.
How much carbs should I consume per lbsONCUT Giann4evaMirin 10 4 yearsGiann4evaMirin (1): Yeah I was thinkin the same thing, lean bulk until next summer but some how cutting came to my mind
Is fat intake important? ionatan 21 4 yearsionatan (31): Yeah I am cutting lmao
Help with increasing macro's(srs) tamere01 7 4 yearstamere01 (7126): @stewie Yeah thought of that aswell thats why i was thinking of 100kcal a day for 1st week and then see what happens with that and contiue
macros oceanair Jump to first page162Jump to last page 4 yearstamere01 (7126): lol or i could do that. Need to stop listening to "old school people". Again thanks EK
Macros! BRANDON_12 17 4 yearsSwoleAnimal (5968): Macros remain constant. Its the calories you need to adjust. Cals in-Cals out
IIFYM diet + advice in generall! YoBrah 7 4 yearsSwoleAnimal (5968): I believe 15 will put you into a slight bulk. 16-17 for strong bulk. I may be wrong as I heard this years ago. But yea its a loose way of calculating..
Fat intake for low carb? Ashleigh101 8 4 yearseknight (53509): Stop low carbing. -3X
ANABOLIC MONSter! In4gainZ 8 4 yearsBaiTu (3096): But seriously @eknight, if you have a logical conversation with an illogical person, what have you really accomplished? If you win a debate with a person who is not capable of rational argument, what have you really won? What is the sound of one hand clapping? How many licks does it take to get to the center of a Tootsie pop?
Quick question Arodlopez 10 4 yearsArodlopez (43): Yea I noticed this as well
Calculating Macros with Excel nosquatch 1 4 yearsnosquatch (25): Step by step tutorial for beginners who want to calculate their daily caloric and macronutrient requirements: http://www.youtube.com/watch?v=W5DgA08Jz4k
help please tamere01 3 4 yearstamere01 (7126): cheers.
Youtube, Getting Shredded on McDonalds, etc ckbrah 8 4 yearsckbrah (1): Feel fine, would feel better on higher calories, 3 weeks to go then I get to eat more :)
Calories vs. Protein siddon41 7 4 yearssiddon41 (91): Thanks! Makes sense
Macros please explain sickrykes Jump to first page32Jump to last page 4 yearsFiremanSi (41650): Awesome, cheers man.
Need to workout BMR and macros Jezza_91 11 4 yearseknight (53509): I don't think it's bad, necessarily, but I'm not a fan either. -3X
why is a proper diet important on a bulk? drakula 9 4 yearsThewasp (67): @tamere01 @SwoleAnimal @oceanair answered this question, no need to comment any futher
Macro Help edwards23 1 4 yearsedwards23 (1): Hi everyone Iv'e been doing a bit of research on Macro calculation. I leave to go travelling around europe in 2 weeks for 5 weeks and i will no doubt put on weight. Im 20 yers old 79 kg bf% 11-13% If possible, could someone please help me with my calculations and what i need to stick to when i get home so i can drop the excess weight and get back to my optimum fintess again.
Macro, Am I doing this right? KFC 12 4 yearsMikemadeofpeace (1363): Definitely agreed, you can get into trouble dropping cals/macros too fast.
Over 40s Contest dieting. Gudgy66 3 4 yearsGudgy66 (1): done some research on HIIT and it has some good research for Fat loss, will be hitting the sprints on my next cardio. thanks for the advice eknight
Some guidance with my macros please DavidP94 14 4 yearstamere01 (7126): Does macro % really matter if overall cals goal is achieved. On thursday the meal plan i have planned is 46% protein 35% carbs 19% fat. My calorie goal is matched though. Will this oneday have any bad effects? I'l consider this a cheat day lol
Macros To Mac Dem Hoes NorIda 8 4 yearsG3NGHIS (8523): He shows a lot of his own recipes too which are awesome. He turned me onto Walden Farmers.
Guidance (for a semi-newbie) Macro-wise DavidP94 3 4 yearsDavidP94 (382): Wow I never even knew our brains used carbs... Better not be broscience :( So carbs are my friend, when bulking and cutting? :D
Macros? Protien? Thewasp 28 4 yearseknight (53509): Minimum 150 grams per day. Generally no more than 170. -3X
IIFYM AarronStenner Jump to first page48Jump to last page 4 yearsIrishGymSheep (10554): The phrase is "If it fits your macros" Forgive us all for thinking that "X" means "X" and not something different that we have to research much deeper. Agnostic is a type of atheist, according to the original atheism since agnostics do not believe in God. However in atheism you have those who identify their beliefs as a lack of belief in God and then even further you have those who believe God does not exist....
Macros of fruit and vegetables FijiSotia 9 4 yearseknight (53509): What gives you the impression women need less protein? ACSM standards for protein requirements are the same for men and women who are training. Men tend to burn fat preferentially and thus usually require LESS protein than female athletes who tend to burn more carbohydrates and protein. -3X
DIET PLAN 2300 CALORIES ANYTHING BAD? eingold 11 4 yearseingold (1288): yeh and i have about 2 packets of yoghurts = 37g of carbs 13g of protein and 1g of fat so im happy with that
Dirty Macros FingerCity1226 8 4 yearsSRorhrbac0808 (47089): Hit me up man. And use my fitness pal dude!!! I know u hate it but learn to love it
Online Calorie Counter JJ3065 Jump to first page32Jump to last page 4 yearsJJ3065 (6900): Sweet input, real constructive stuff. thats too high speed soldier
Daily Macros. BEASTIX 2 4 yearseknight (53509): This particular point has been discredited numerous times. It's old school thinking. Even Layne has noted that he has ditched the PWO shake and instead just eats a whole meal as soon as he can. Think of it this way- gastrointestinal transit of food takes between 12-24 hours depending on the food source. So, if you ate a protein rich meal at 9 AM and another one at 2, then trained at 4, you're already undergoing massive protein synthesis from the...
Counting Macros AarronStenner 11 4 yearsslimshady (1): I count all proteins now after reading Layne Nortons stuff. I try to get 200 grams a day counting everything. Where before i didnt count carb sources etc and was getting close to 300 which is way to much.
Trying to get serious shane 10 4 yearsAarronStenner (10990): wrong thread my bad
Clean bulk Archdacko 5 4 yearsalexmuller (5449): http://www.freedieting.com/tools/calorie_calculator.htm There you go.
low calorie vs low carb Omartinez17 3 4 yearseknight (53509): ^^Golden. -3X
how much protein is to much protein? Blakethegreat 7 4 yearsBaiTu (3096): Since you're stepped up your workout quite drastically and are getting sore, have you also stepped up the amount of sleep and rest you're getting? That could also be a factor. I think sleep is just as important as protein if not moreso.
Protein macro count pcamp607 9 4 yearsshockingfit (334): I'm just saying if you aim for total 250g of protein per day then you don't count the "incomplete" protein toward that goal but you DO count it toward you daily calorie goal. This is obviously only for people that are maximizing and optimizing every detail. You probably don't need to worry this much about this.
my fitness pal?? lift4life 5 4 yearsMrMailliw (4494): No problem, dude. You don't need to worry about it too much. For sat fats shoot for around 5% of your daily calories from them as a max. As for mono and poly fats just eat good sources of fat and they will take care of themselves - olive oil, peanuts, avocados, eggs etc.
calorie counting? misc 6 4 yearsWaxyLizard (756): swole.me.com
Am I doing it right? (weight loss) ELECTROMARC 9 4 yearsrhondagraymond (7): What I found to be an effective weight loss plan was a diet low in carbs and high in proteins. Initially, I ate only proteins (to get my initial weight moving) and I’d end up eating chicken, fish, eggs, tofu and lean meat. Once I re-introduced carbs back into my diet, I included fresh fruits and vegetables to my meals. I lost a total of 27 pounds in 12 weeks and I’ve kept the weight off. My meals usually include meat, vegetables and if I...
MACROS brian12 8 4 yearsstewie (442): That is almost what I'm doing. I usually end up at around 45c:25p:30f. It's difficult to keep fat at 20% if you eat a fat source like nuts through the day.
Is there something wrong with my macros? maeishoj 6 4 yearsLeatherman88 (10): the lower abs are a natural problem spot for men, thats just how it works but your macros seem right on point, id probably go a bit lower on carbs and do a bit more spot training but then again im no pro builder also, l-carnitine has been working well for me
Back in training after a 4 year off !!! johon6 13 4 yearsjohon6 (1393): another 2lb loss as of saturday 28th, so i'm now 242lb lost 2 inches off my ass aswell, lmao, still a looooong way to go, but it's happening slowly, it's the long haul not a sprint, i gotta keep remembering that,
Starting my cut today, Lets go. alexvierling 18 4 yearsalexvierling (262): Also, keep the suggestions coming if you guys have any more. Always looking to learn!
What makes us fat or all calories aren't equ BaiTu 2 4 yearsJusu (618): Saw this a couple days ago... http://www.biolayne.com/nutrition/is-a-calorie-truly-a-calorie/ by Layne Norton "Is a Calorie Truly Just a Calorie? Posted In: Contest Prep “To say that obesity is caused by merely consuming too many calories is like saying that the only cause of the American Revolution was the Boston Tea Party.” ~Adelle Davis This quote gets to the core of a basic question that is the topic of much discussion in...
Ryan Hughes Diet! WTF!! alexmuller 17 4 yearsJusu (618): No man can cut with that high calories, you have to be cole man to do that...
Protein Vid. SRorhrbac0808 6 4 yearsB7AC (64): @SRorhrbac0808 I still have no clue about half the stuff they were talking about and I still learned some stuff.
MACROS,BF%, and CREATINE c3pOMG 13 4 yearstarotale (433): this is good thread for later review when i will be bulking up. good advices guys
Macros and calorie? fitnessiQ 2 4 yearsadam82a (3100): Calculate your maintenance calories. There are a number of tools on the internet which will help you with that. Then go for 300-500 calories above or under depending on if you are cutting or bulking. The suggested macro ratio on this forum seems to be 50c, 30p, 20f
Candy, soda, and other sugars for my macros Stepheningchen 10 4 yearsstewie (442): Little bit off topic, but with some relevance: So, I read earlier that if you meet your fiber count for the day, no need to worry about GI and all that stuff. Does this mean my sugar is not too much for today -> https://lh3.googleusercontent.com/-Y0yMJ0NUpio/UAR-ENGSC8I/AAAAAAAADw0/209WkCU78_8/w882-h545-k/untitled.JPG Most of it came from fruit, milk, muesli etc.
Meals Plans DBake 2 4 yearssiddon41 (91): i used that MyFitnessPal smartphone app. fairly good
Bulking techniques BWestern 10 4 yearsSwayz87 (9033): I swear to FUCK Western...If I get on Monday and Im like http://gifsforum.com/images/gif/can't%20see%20pics/grand/van_damm_cant_see_sht_gif.gif This^^^ I will beat you!!!!! You not have a phone from 2009+ bruhhaahh??
About to bulk,help with carb/fat macro ratio DFMaster240 22 4 yearsMrMailliw (4494): @DFMaster240 No worries man :) Haha not sure, ask whoever made the forum
my cutting diet ebrito1623 1 4 yearsebrito1623 (1): first time posting a thread since i joined, lets see how this goes. could someone please help to figure out my macros and calorie intake to get shredded i weight 203 lbs bf% 14-15 and im 5'9". i work out 5 times a week.
Effects of Dietary Composition AKK 2 4 yearsAKK (1998): bump
Lean Bulking Macros chris_85 17 4 yearsJohnny82 (1): Dumb question guys; If i currently weigh 240lbs and want to drop to 220lbs, should I keep my protein up at 240grams or drop it to 220grams or lower? I'm 6'3 and have an "X" frame so was just curious what you guys thought... (1st post) lol
Correct ratio of Protein/Carbs/Fat ? WARHORSE 2 4 yearseknight (53509): Doesn't matter. What matter is total calories. ACSM recommendations and personal experience have taught me 30/50/20 works wonders. -EK
Formulating a bulking diet Coltnj Jump to first page32Jump to last page 4 yearsColtnj (1): Oh yeah, arguments lulz.
Macro Needs jozh22 3 4 yearsmikew (11061): I think AA pretty much nailed it. Personally, I would worry about hitting a basic protein goal, basic fat goal, and finally a caloric goal of +500 cals. (Use carbs to fill in the rest of your cals.) For me, macro targets are: Protein: 1-1.33g per pound TOTAL weight in pound Fat: MINIMUM of 0.40g total weight in pounds Obviously, use a smart phone app (My Fitness Pal) to track every thing.
Macro split so far.Whats missing for dinner? evolution17 1 4 yearsevolution17 (1): Havent had dinner planned out yet but i wanna get some carbs in there right after my workout i think, anyway here they are Fat: 62.5 g (37%) Carbs: 72.4g (19%) Protein: 171.7 g (45%) let me know what you think. im on a cut and trying to stay around 2000 cal. if you can please provide me with a meal for later tonight that i can incorperate into these macros. Also i have around 1800 mg of sodium so far, is that to much? thanks...
what should i eat later today evolution17 10 4 yearsAustralianOak (1504): I dont really agree with the carb cycling thing, but if your looking to bulk just keep everything constant. If your looking to cut cycle your total calories not just the carbs. -AA
being lean - bulk here i come Archdacko 4 4 yearsArchdacko (82): Thanks man! I will, and good luck on your cut!
Nub figuring out my maintenance cals/macros. menace 3 4 yearseknight (53509): IMO, You still need to bulk. Size and strength have little to do with each other (ie, listing your lifts as verication that you don't need to bulk is nonsense.) 155 at 5'8" seems skinny to me. -EK
macros during IF simplymuscle 2 4 yearswestmj1 (634): http://forum.simplyshredded.com/topic/3659/the-intermittent-fasting-thread/ Read this
New here/ Bulking macros help... Rvanspall 6 4 yearsdwatson (26511): Well maybe not bare minimum, but since neither of us know his metabolism, 500 may or may not be enough, so just point that out as some may think thats all it takes to get by. My BMR + Harris B. Formula puts me at: 3500kcals. For bulking im getting 4300 everyday due to my metabolism. People w/ slower metabolism may not need the full 500, and some may need 1000 more.
Cutting without counting macros Youngbrah 29 4 yearskospel (199): In fact the above-mentioned information is almost straight from my set book. Activity increases hunger and by that way you can add more macros on your daily schema without gaining any fat. We can have an example about that issue; let's think that you should consume 2500kcal daily not to lose/gain weight. If you get a job that is physically heavy you will get hungry by only consuming that 2500kcal. In real life that means some day I might need...
Weight Loss & Muscle Gain / Best Macros geekzoid 4 4 yearsgeekzoid (7): Thank you! I appreciate the information a lot. :)
Macro Check-Bulk JJ3065 13 4 yearseknight (53509): http://4.bp.blogspot.com/_PWR3w2VkSZs/RmpTtIB_9ZI/AAAAAAAAAS8/gFMcCdUsAR4/s400/homer_the_scream.jpg -EK
???Miracle Food??? SRorhrbac0808 7 4 yearswestmj1 (634): here is a website that compares the nutrition of foods that i just stumbled on a couple minutes ago, I just picked a random one they had as an example and then used pearled barley to compare against it because that is what was mentioned. I don't even know what wheat germ is to be honest, so the comparison might be apples to oranges. They have a lot of foods to choose from though so it might help when trying to make a diet. ...
< Personal Help on Cutting Macros > SRorhrbac0808 8 4 yearsSRorhrbac0808 (47089): ayeeee thanks dragon!!!! that helps a bunch!! and yeah that is what I figured Dwatson. Lol everyone is diff. ------------- Starting this cut in 3 weeks I am probably going to be on 3,000 calories to start off with for a few weeks and see how that is... Probably jacking up my carb/cal intake 2xs a week.... that sound good? Once I figure out my macros for that I will post
Correct proportions jochy 7 4 yearsjochy (1): Thanks a lot for your help!
hittin caloric goals but not others Popeye25 4 4 yearsPopeye25 (1692): what u talkin bout willis? haha i changed the thread as i realised that it is pretty obvious and i only made it cus i had been talkin bout it with my friend earlier.
Favorite Nutrients Jusu 2 4 yearsPopeye25 (1692): protein; anything i love eatin dead meat carbs;hate everything but i gues white rice is ok fats; chest meals lol but i love peanut butter
Swayz's Carb/Sugar/IIFYM RANT GTFIH!!!!! Swayz87 Jump to first page133Jump to last page 4 yearsluka (2413): jesus christ, everyone chill the fuck out LOL just came home from 12 hour work, and i see this...where is the LOVE
Does GI Matter? (Cont. from Barbie thread) Thor 4 4 yearsDragonian (4951): GTFO and get in here http://forum.simplyshredded.com/topic/2691/swayzs-carbsugariifym-rant-gtfih/ <3,
Macronutrient Percentages skullay 23 4 yearsskullay (4033): Someone could have linked me there earlier. I'm not a member of bb.com. I guess I have some looking around to do. Thanks @mikew
Layne on IIFYM dwatson 24 4 yearsdwatson (26511): What Ben said. If It Fits Your Macros. Basically meaning, you can eat what ever you want, as long as it fits your macros. :)
Are my macro's correct Swift 10 4 yearseknight (53509): Nope. -EK
Urgently need help with macros alfa345 27 4 yearseknight (53509): ^^Not good. More protein than you could ever possibly need, far too few carbs, and a little on the low side of fats. 30-40p/40-50c/20f is a good starting point. -EK
A very interesting video MrMailliw 10 4 yearseknight (53509): False. There's zero actual evidence that they cause cancer or any other issues. The one downfall is they have been linked to an increase in appetite, because they don't provide calories, but satisfy a sweet craving which, for some reason, increases appetite. But that's a matter of will-power. -EK
Macronutrients Swift 3 4 yearsSwift (1411): basically trying to bulk, lean hopefully but i understand that in order to put on muscle you will gain fat also. So basically just start with that and work it out from there and adjust accordingly? Also if im looking to gain muscle, do i input my weight goals on myfitnesspal as gain weight or just keep it as maintain weight?
iifym vs set diet plan Popeye25 17 4 yearsPopeye25 (1692): ya thats pretty much what i do now. i dnt need to be specific. tryin to gain mass not cut for a show. whenever i do my first cut il be very specific tho
MOTHA FUGG Protein Mazz 1 4 yearsMazz (573): When it comes to nutrition/working out, all you hear is you gotta get your protein in, protein this, protein that. I've been bulking for around 5 months now and I've hit my protein quota for the day every day (anywhere between 200-300 grams) every single day, no problem. I used to just make sure I got my protein in and ate everything in sight to bulk up, then upped my cardio cut out most carbs and a lot of calories to slim down. Come to find...
Daily Fat Intake dwatson 12 5 yearsReco (117): Yes sir
Some Advice msgz 6 5 yearsmikew (11061): Looks good to me. The increased fat should make a noticeable difference in your overall attitude/feel. Let me know if that turns out to be true. It's easy for total cals to spin outta control if you increase fat so be meticulous in your monitoring. For example, it doesn't make sense to guess pouring 2 Tablespoons of Olive Oil onto a dish --- measure it so you know for sure. Of course, keep monitoring your BF% and gains in the gym. Your...
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