|
Question for the community. I've only been using this app for about a month and really enjoy it so far, however, I'm having some challenges hitting my calories within the limits of my macros. Basically, if I hit my recommended calories I will almost surely go over on my fats or proteins. What's the secret to balancing this out?
Guess some background would be helpful. My goal isn't to lose weight, it's actually to gain. I'm 6'2" and currently weight about 160lbs. My goal is to gain about 20 pounds of healthy weight, mostly muscle while continuing to drop body fat. I maintain about 13% body fat year round but I'm attempting to hit 10% this year which has been challenging. I enjoy cardio and typically run almost every day with maybe a half marathon or long bike ride every week. Unfortunately this often results in muscle loss which also hurts my BMI goals. To prevent muscle loss and encourage muscle growth, the Fat Secret app has set my nutrition goals to be the following 3400 calories, 225 protein, 375 carbs, and 67 fat which is where the problem comes into play. That's a lot of food and I typically don't hit those numbers but try to come with 80% of it daily. Even at 80%, I might take in 2500 calories but often bust my other macro numbers due to the amount of food I need to consume to keep up with my burned calories. Anyone else have any experience with getting the math to work?
Zane S.
|
2372 ккал
|
Жир: 38,39г | Белк: 225,38г | Углев: 293,70г.
Завтрак: Jimmy Dean Heat 'N Serve Turkey Sausage Patties, Coffee (Brewed From Grounds), Truvia Brown Sugar Blend, Quaker Quick 1-Minute Oats, McCormick Ground Cinnamon, Bob Evans 100% Liquid Egg Whites, Fresh from The Farm Grape Tomatoes, Pero Family Farms Mini Sweet Peppers, Great Value Olive Oil Cooking Spray, Earthbound Farm Organic Spring Mix, Frank's Red Hot Sauce. После Завтрака: Body Fortress Super Advanced Whey Protein - Vanilla (33g), Strawberries, Blueberries, Pineapple, Papayas. Обед: Member's Mark Jumbo Raw Shrimp, Member's Mark Boneless Skinless Chicken Breast, Nature's Earthly Choice Organic Quinoa, Minute Instant Whole Grain Brown Rice, Cooked Broccoli (Fat Not Added in Cooking), Quaker Rice Cakes - Garden Tomato & Basil, Mini Cucumbers, Grape Tomatoes, Mini Sweet Peppers, Balsamic Vinegar, Carrot Sticks, Organic Spring Mix, Celery , Member's Mark Jumbo Raw Shrimp, Member's Mark Boneless Skinless Chicken Breast, Nature's Earthly Choice Organic Quinoa, Minute Instant Whole Grain Brown Rice, Cooked Broccoli (Fat Not Added in Cooking). Ужин: Yellow Summer Squash, Le Sueur Whole Green Beans, Great Value Olive Oil Cooking Spray, Member's Mark Oven Roasted Turkey Breast. Перекус/Другое: Wegmans Watermelon, Fage Total 0% Greek Yogurt (Container), Sara Lee 45 Calories & Delightful 100% Whole Wheat Bread, Chiquita Banana, Breakstone's 2% Lowfat Small Curd Cottage Cheese, Quest Cookies & Cream Protein Bar, Slim Jim Slim Jim Minis, Apples, Pero Family Farms Mini Cucumbers, Blue Diamond Almond Nut-Thins - Hint of Sea Salt Nut & Rice Cracker Snacks, Nature Made D3 1000 IU, Osteo Bi-Flex Joint Health Triple Strength, Beyond Raw Chemistry Labs Creatine HC1. подробнее ...
|
|
 Комментария
Hi Joel_Zane_Spicer👋. Your macros (as stated) only put you at 3K calories. Are these numbers correct, or was one of the numbers a typo?
24 апр 22 написано членом: are1981
|
No, I double checked. Those are exactly the numbers given to me in the app. Maybe a dumb question but how can you calculate calories based on grams of macros? Wouldn’t it depend greatly on the type of food and other nutrients within the ingredients?
24 апр 22 написано членом: Zane_S
|
Not a dumb question at all! Here's how it breaks down: Each gram of fat provides 9 calories per gram; carbs and protein each provide 4 calories per gram. The total calories in any given food is the summation of the calories provided by total fat (this includes polyunsaturated, monounsaturated, and saturated fats), total carbs (including fiber, sugar, and added sugar), and protein. So, to calculate your total calories from your macros, it would be (67g. fat x 9 cals/gram) + (375g. carbs x 4 cals/gram) + (225g. protein x 4 cals/gram) = 603 + 1500 + 900 = 3,003 calories total. I have no clue why FS is giving you macros that don't line up with your daily calories.
24 апр 22 написано членом: are1981
|
So, now that that's squared away, here's my two cents on the rest of your question ( I actually need to ASK you a few questions): How many days a week are you lifting weights? Are you focusing on heavy basics (squats, deads, chest press, weighted pull-ups, push-ups, etc?) coupled with progressive overload? What's the nature/duration/intensity of your cardio? Are you taking Creatine/EAA's/BCAA's or other supplements to support proper recovery? How many hours of sleep do you get every night? Right off the bat, just from the info you gave above, I would tell you to invert your cardio and lifting schedules. Your lifting days should be pretty aggressive, with cardio playing a supporting role. You also need rest days for muscles to recover and grow. You could drop your daily cardio (replace with daily lifting, 5x5's, 3x10's on 2-3 minute rest cycles, your heart will beat plenty fast), and keep your long cardio session on weekends, or keep your daily cardio (with the heavy lifting) and do a heavy 5-10 mile ruck on weekends. This would let you eat a comfortable, manageable surplus and accomplish your goals. BUT, I would also let you know that it will probably take closer to 18 months to gain 20 lbs. of healthy weight. I hope this helps. If you have any questions, hit me up.
24 апр 22 написано членом: are1981
|
Allegra40, I really appreciate info. I definitely didn't know how my macros broke down into calories so that will be extremely useful for me in the future.
So to get to the other questions, I try to lift at least 5 times per week but I'm currently forced to do lower weight/ high reps (press weight in the 120-150 range) due to a recovering shoulder injury. Most of routine is focused on upper body and core (chest press, pull-ups, curls, shoulder press, core exercises..etc). I try to overload when possible but most of my routine is just going to muscle burn-out because I'm afraid to push the shoulder too hard.
I'm sort of committed to my cardio routine because I run with a group and participle in their challenges...just something I enjoy and not willing to give up just yet. Unfortunately, I think my cardio is definitely preventing me from gaining muscle weight. I run 2 miles every morning as a warmup, also it's part of the group's 1200 mile per year challenge. I normally do a 10k on Wednesday nights at about a 7:30 pace and typically a half marathon on Saturdays at an 8:00 min pace. However, longer runs including marathons and ultra are always on the schedule (100k, 62 miler this weekend :)). In addition to running, I also ride my bike 30-50 miles most Sundays. Yes, I know this is a lot of cardio and I'm probably destroying my own goals but I guess I'm a runner at heart and it doesn't mesh well with my muscle growth goals.
For supplements, I only take 1 scoop of isolate protein and creatine daily..nothing else for recovery. Most of my other protein comes from natural sources.
My sleep goals is at least 7 hours per night but I do wake up several times throughout the night, every night. I haven't sleep through the night in years but I still feel like I get what rest I need to function throughout the day.
I appreciate the workout tips. I'm always willing to experiment with new routines to see what works. I know it will be a slow process to gain the muscle weight I want but I'm willing to put in the work to make it happen. I see my nutritionist again at the end of May for my quarterly bodpod. I'm excited to see where I am currently at.
Once again, thanks for the feedback.
Zane
25 апр 22 написано членом: Zane_S
|
| |
|
|
| |
Оставить свой Комментарий
Вы должны войти, чтобы оставить комментарий. Нажмите здесь, чтобы войти.
|
|
|
|
