Need help with calorie breakdown

[letsrun4it]

I've been around this board for a long time, been around the serious lifting game for like 2 years now, never been able to get the diet down and I think thats because I've never had a plan, I just always tried to make good decisions but that never worked..

I'm 24, 5'11" 205 15% or so. I'm off the gear right now so not really looking to bulk or cut, just have a really strict diet that helps with overall body transformation.

I know the good foods.

1) How many calories per day should I be eating? 2500?
2) What should my breakdown carb/protein/fat be?

Again, while I want to lose some fat-- this is not a contest prep diet or anything. I still want to get stronger and make some gains too.

 

[Sim882]

(1) Using Harris Benedict equation, your BMR is 2081.65 calories.

You then times this by your activity factor to work out your recommend calories:

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This is just a guide - may be different for you. Some say this forumula overestimates partially most people's requirements.

(2) As for macros, there is no set rule.
Bulking/maintenance: I would use 50/35/15, because I am not carb sensitive and find it hard to gobble lots of fat. Some more endomorphic types use 40/40/20. I think most people here would for maintenance/bulking use at least 30P, at least 15F, and probably (except the carb phobes) 40+ C. I'm not sure what you mean by "overall body transformation" - do you mean stay the same weight but lower b.f.. This is bulking and cutting at the same time, and may be inefficient. You could spend 10 weeks cutting, losing 15 pounds, and this would more quickly cause overall body transformation than some vague "transformation" plan.

 

[letsrun4it]

Well I guess what I mean is I am not interested in a super repressive no carb diet.

 

[Tatyana]

Well I guess what I mean is I am not interested in a super repressive no carb diet.

Hun, sims just did what a nutritionist would start out a plan for.

You are going to have to break out a calculator.

There are quite a few threads on this site with examples of how to work out your diet.

Search: Help with your diet (I started that one)

Everyone is slightly different, so different diets will work better on some, not well at all for others.

If you want more help, post up what you typically eat in a day.

It is also useful if you figure out how many calories, protein, carbs and fat you are eating.

There are on-line calculators on Fitday and Calorieking, to name two.

If you start to sort this out yourself, you will really make HUGE progress.

It is really empowering to be able to work out your own diet.

 

[letsrun4it]

Hun, sims just did what a nutritionist would start out a plan for.

You are going to have to break out a calculator.

There are quite a few threads on this site with examples of how to work out your diet.

Search: Help with your diet (I started that one)

Everyone is slightly different, so different diets will work better on some, not well at all for others.

If you want more help, post up what you typically eat in a day.

It is also useful if you figure out how many calories, protein, carbs and fat you are eating.

There are on-line calculators on Fitday and Calorieking, to name two.

If you start to sort this out yourself, you will really make HUGE progress.

It is really empowering to be able to work out your own diet.

K to you!

 

[letsrun4it]

My plan was:

Meal #1: Oatmeal, morning star veggie sausages
Meal #2: Whey, 42g
Meal #3: 3/4 cup brown rice, chicken, 1 tbsp flax
Meal #4: Same
Meal #5: Same
Meal #6: Whey 42g(post workout)
Meal #7: New York Steak or Eye of Round and 1 cup mashed yam/sweet potato

How does this look?

 

[Tatyana]

My plan was:

Meal #1: Oatmeal, morning star veggie sausages
Meal #2: Whey, 42g
Meal #3: 3/4 cup brown rice, chicken, 1 tbsp flax
Meal #4: Same
Meal #5: Same
Meal #6: Whey 42g(post workout)
Meal #7: New York Steak or Eye of Round and 1 cup mashed yam/sweet potato

How does this look?

Veggie sausages? Usually highly processed foods.

I think eggs might be better, or put some whey in your oats.

There is a distinct lack of fruit and veggies in your diet hun.

I seem to notice a trend in the diets of the lads, it is almost like little boys who have grown up not liking to eat veg and they think they can continue with this.

Our bodies will make do with whatever we give it, however, we really are what we eat, and the complex combinations in fruit and veggies are something you just can't supplement for.

Also if you are wanting to loose fat, the last meal, there is a combination of high fat/saturated fat and a starchy carb, which is a no-no combo for fat loss.

How about some steamed veggies like brocolli or spinach, asparagus, cauliflower?

Also, throwing in some veg into the brown rice, even peas, carrots, corn (if you heat it) make it into a rice salad with celery, onion, grated carrot if you have to eat it cold.

 

[letsrun4it]

Veggie sausages? Usually highly processed foods.

I think eggs might be better, or put some whey in your oats.

There is a distinct lack of fruit and veggies in your diet hun.

I seem to notice a trend in the diets of the lads, it is almost like little boys who have grown up not liking to eat veg and they think they can continue with this.

Our bodies will make do with whatever we give it, however, we really are what we eat, and the complex combinations in fruit and veggies are something you just can't supplement for.

Also if you are wanting to loose fat, the last meal, there is a combination of high fat/saturated fat and a starchy carb, which is a no-no combo for fat loss.

How about some steamed veggies like brocolli or spinach, asparagus, cauliflower?

Also, throwing in some veg into the brown rice, even peas, carrots, corn (if you heat it) make it into a rice salad with celery, onion, grated carrot if you have to eat it cold.

The only vegies I'm super good about eating are spinach and similar greens, I'll snack on them-- but yea...I am not a big fan but you're right...gotta do it.