little advice on nutrution....bmr...calories

[Cwrose1]

Hey guys,
First of all I'm 40 y/0
6'7" 223#
16-17% bf
I'm in the gym approx 5-7x a week, this includes cardio and weight training.

According to my bmr I should be eating around 3300 calories a day to MAINTAIN my weight. I've been in the gym just over a year now and I'm not stopping.im looking for advice on caloric intake/protein/fat intake etc....

I'm very cautious on my intake because I don't want to gain any weight.im looking to cut/lean out. Over the last year I've dropped around 75#s.

I plan on starting a sarms stack in the next couple weeks.any help advice? I'm relatively new and could use a little direction.i want to maximize my results. Thanks charlie

 

[SpikedEggnog]

Hey guys,
First of all I'm 40 y/0
6'7" 223#
16-17% bf
I'm in the gym approx 5-7x a week, this includes cardio and weight training.

According to my bmr I should be eating around 3300 calories a day to MAINTAIN my weight. I've been in the gym just over a year now and I'm not stopping.im looking for advice on caloric intake/protein/fat intake etc....

I'm very cautious on my intake because I don't want to gain any weight.im looking to cut/lean out. Over the last year I've dropped around 75#s.

I plan on starting a sarms stack in the next couple weeks.any help advice? I'm relatively new and could use a little direction.i want to maximize my results. Thanks charlie

dude 6'7 at 223 gah lee dude lol..you are a buck 85 lean mass at 6'7 and you want to lose weight? Alright man lol - if you want to lose the Fat id suggest dropping the Cals down, 3300 is too high for 17% BF. ill give you the basic Diet, 250 protein 200 carb 50 fat. now thats only about 2250 cals as opposed to 3300 cals. remember you are 17% BF, i would eat around 2500, maybe 2800-3000 depending on training intensity/duration, you will get shredded up. i eat around 3k-3500 cals a day and i am 225 at 10% bf. 3k is my general maintenance but i can get away with lower if i dont do any physical activity, But you are also 40 yrs old so your metabo is prolly slowed down quite a bit compared to your younger years. you can modify it to 312g protein 212g carb 50g fat. keep protein high, carbs lower then protein, then fat lower then carbs. you can Try 3k cals to start if you are unsure, but i am thinking more like 2500-2800 if you really want to get shredded. 312 prot, 212 carb, 50 fat. try it if you want if you feel you need more carb or fat adjust it a little its up to how you feel.

 

[Cwrose1]

Hey guys,
First of all I'm 40 y/0
6'7" 223#
16-17% bf
I'm in the gym approx 5-7x a week, this includes cardio and weight training.

According to my bmr I should be eating around 3300 calories a day to MAINTAIN my weight. I've been in the gym just over a year now and I'm not stopping.im looking for advice on caloric intake/protein/fat intake etc....

I'm very cautious on my intake because I don't want to gain any weight.im looking to cut/lean out. Over the last year I've dropped around 75#s.

I plan on starting a sarms stack in the next couple weeks.any help advice? I'm relatively new and could use a little direction.i want to maximize my results. Thanks charlie

dude 6'7 at 223 gah lee dude lol..you are a buck 85 lean mass at 6'7 and you want to lose weight? Alright man lol - if you want to lose the Fat id suggest dropping the Cals down, 3300 is too high for 17% BF. ill give you the basic Diet, 250 protein 200 carb 50 fat. now thats only about 2250 cals as opposed to 3300 cals. remember you are 17% BF, i would eat around 2500, maybe 2800-3000 depending on training intensity/duration, you will get shredded up. i eat around 3k-3500 cals a day and i am 225 at 10% bf. 3k is my general maintenance but i can get away with lower if i dont do any physical activity, But you are also 40 yrs old so your metabo is prolly slowed down quite a bit compared to your younger years. you can modify it to 312g protein 212g carb 50g fat. keep protein high, carbs lower then protein, then fat lower then carbs. you can Try 3k cals to start if you are unsure, but i am thinking more like 2500-2800 if you really want to get shredded. 312 prot, 212 carb, 50 fat. try it if you want if you feel you need more carb or fat adjust it a little its up to how you feel.

I think I didn't express my intentions perfectly clear...I have gone from like 32%bf to 16-17bf in the last year and I still have a little on my obliques. I need that gone...my chest is lean,I'm can see my abs....nice six pack is very close. I just need some polishing if you will. I just don't want to put any fat back on.ive worked too hard.

 

[SpikedEggnog]

Hey guys,
First of all I'm 40 y/0
6'7" 223#
16-17% bf
I'm in the gym approx 5-7x a week, this includes cardio and weight training.

According to my bmr I should be eating around 3300 calories a day to MAINTAIN my weight. I've been in the gym just over a year now and I'm not stopping.im looking for advice on caloric intake/protein/fat intake etc....

I'm very cautious on my intake because I don't want to gain any weight.im looking to cut/lean out. Over the last year I've dropped around 75#s.

I plan on starting a sarms stack in the next couple weeks.any help advice? I'm relatively new and could use a little direction.i want to maximize my results. Thanks charlie

dude 6'7 at 223 gah lee dude lol..you are a buck 85 lean mass at 6'7 and you want to lose weight? Alright man lol - if you want to lose the Fat id suggest dropping the Cals down, 3300 is too high for 17% BF. ill give you the basic Diet, 250 protein 200 carb 50 fat. now thats only about 2250 cals as opposed to 3300 cals. remember you are 17% BF, i would eat around 2500, maybe 2800-3000 depending on training intensity/duration, you will get shredded up. i eat around 3k-3500 cals a day and i am 225 at 10% bf. 3k is my general maintenance but i can get away with lower if i dont do any physical activity, But you are also 40 yrs old so your metabo is prolly slowed down quite a bit compared to your younger years. you can modify it to 312g protein 212g carb 50g fat. keep protein high, carbs lower then protein, then fat lower then carbs. you can Try 3k cals to start if you are unsure, but i am thinking more like 2500-2800 if you really want to get shredded. 312 prot, 212 carb, 50 fat. try it if you want if you feel you need more carb or fat adjust it a little its up to how you feel.

I think I didn't express my intentions perfectly clear...I have gone from like 32%bf to 16-17bf in the last year and I still have a little on my obliques. I need that gone...my chest is lean,I'm can see my abs....nice six pack is very close. I just need some polishing if you will. I just don't want to put any fat back on.ive worked too hard.

Ok, well these guys will suggest some SARMS cutting compounds like S4 and GW to get after those obliques so they will help you out with the dosing and all that.

but i still would not eat 3300 cals if you are trying to lose the obliques, once you get on SARMS then it should help you when you lower cals to retain muscle and burn fat more rapidly.

 

[Cwrose1]

Hey guys,
First of all I'm 40 y/0
6'7" 223#
16-17% bf
I'm in the gym approx 5-7x a week, this includes cardio and weight training.

According to my bmr I should be eating around 3300 calories a day to MAINTAIN my weight. I've been in the gym just over a year now and I'm not stopping.im looking for advice on caloric intake/protein/fat intake etc....

I'm very cautious on my intake because I don't want to gain any weight.im looking to cut/lean out. Over the last year I've dropped around 75#s.

I plan on starting a sarms stack in the next couple weeks.any help advice? I'm relatively new and could use a little direction.i want to maximize my results. Thanks charlie

dude 6'7 at 223 gah lee dude lol..you are a buck 85 lean mass at 6'7 and you want to lose weight? Alright man lol - if you want to lose the Fat id suggest dropping the Cals down, 3300 is too high for 17% BF. ill give you the basic Diet, 250 protein 200 carb 50 fat. now thats only about 2250 cals as opposed to 3300 cals. remember you are 17% BF, i would eat around 2500, maybe 2800-3000 depending on training intensity/duration, you will get shredded up. i eat around 3k-3500 cals a day and i am 225 at 10% bf. 3k is my general maintenance but i can get away with lower if i dont do any physical activity, But you are also 40 yrs old so your metabo is prolly slowed down quite a bit compared to your younger years. you can modify it to 312g protein 212g carb 50g fat. keep protein high, carbs lower then protein, then fat lower then carbs. you can Try 3k cals to start if you are unsure, but i am thinking more like 2500-2800 if you really want to get shredded. 312 prot, 212 carb, 50 fat. try it if you want if you feel you need more carb or fat adjust it a little its up to how you feel.

I think I didn't express my intentions perfectly clear...I have gone from like 32%bf to 16-17bf in the last year and I still have a little on my obliques. I need that gone...my chest is lean,I'm can see my abs....nice six pack is very close. I just need some polishing if you will. I just don't want to put any fat back on.ive worked too hard.

Ok, well these guys will suggest some SARMS cutting compounds like S4 and GW to get after those obliques so they will help you out with the dosing and all that.

but i still would not eat 3300 cals if you are trying to lose the obliques, once you get on SARMS then it should help you when you lower cals to retain muscle and burn fat more rapidly.

I don't want to eat 3300..my gut instinct said that was too much. I appreciate the help

 

[Cwrose1]

Here's where im at now and almost exactly 1 yr ago. Time to rebuild...this was done by changing my diet and hard work at the gym. A little left,more work in the mid section.

[attachment=0:3rdg2hvt]rps20150811_031223.jpg[/attachment:3rdg2hvt][attachment=1:3rdg2hvt]rps20150811_031444.jpg[/attachment:3rdg2hvt]

 

[RickRock]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

 

[Cwrose1]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

 

[SpikedEggnog]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

 

[Cwrose1]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

 

[Childsplay]

Check out the recipe section on this form lots of good recipes with macros included that can help . Great job on the progress

 

[SpikedEggnog]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

i dont know it depends on how much the chicken weighs - generally I have found that Chicken has about 10g of protein per 1oz. so 5 oz of chicken should be 50g protein roughly..

if you figure protein per ounce:

1. chicken
2. beef
3. tilapia
4. tuna

1 is more protein per ounce then 2, 2 more then 3, and so on. so chicken is highest protein per ounce then the rest BUT each meat has different vitamins, minerals, fats, etc. I eat a mix of them all but i eat tuna and tilapia every single day. 8 oz tuna and usually 7 oz tilapia everyday.

 

[RickRock]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

 

[Cwrose1]

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

Ok....so how do I determine protein from weight or caloric intake. ? I need to know this

 

[Cwrose1]

[quote="RickRock":9ltbrj9q]I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

[/quote:9ltbrj9q]


Ok....so how do I determine protein from weight or caloric intake. ? 1 gm protein = 4 cals...how do I translate into weight?

 

[SpikedEggnog]

[quote="RickRock":36fd5ink]I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

Ok....so how do I determine protein from weight or caloric intake. ? I need to know this[/quote:36fd5ink]


Take your total calorie intake like you said before - 45% of it would be 1260 cals. so you need 1260 cals from protein, and each gram of protein = 4cals, so that means you need a total of 315 grams. if you eat a chicken breast it depends how big it is for how many grams of protein are in it. you can use a scale and weigh it then use my fitness to plug in the )ounces of breast you ate, OR like i said before i have estimated 1oz of chicken = 10g of protein, so if you know the breast you ate is 5 ounces that = 50g of protein, so then 315g - 50g = 265g of protein remaining to eat for the day. you see where i am getting this info correct?

do the same for your carbs and fats. get the percentages. if your carbs is 40% then do 2800 x 0.4 = 1120 cals from carbs. each gram of carb = 4 cals. so divide 1120 by 4 to = 280 grams of carbs needed per day.

do the same for fat. But remember Fat = 9 cals per gram, NOT 4.

 

[Cwrose1]

[quote="Cwrose1":29wcln9q][quote="RickRock":29wcln9q]I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

Ok....so how do I determine protein from weight or caloric intake. ? I need to know this[/quote:29wcln9q]


Take your total calorie intake like you said before - 45% of it would be 1260 cals. so you need 1260 cals from protein, and each gram of protein = 4cals, so that means you need a total of 315 grams. if you eat a chicken breast it depends how big it is for how many grams of protein are in it. you can use a scale and weigh it then use my fitness to plug in the )ounces of breast you ate, OR like i said before i have estimated 1oz of chicken = 10g of protein, so if you know the breast you ate is 5 ounces that = 50g of protein, so then 315g - 50g = 265g of protein remaining to eat for the day. you see where i am getting this info correct?

do the same for your carbs and fats. get the percentages. if your carbs is 40% then do 2800 x 0.4 = 1120 cals from carbs. each gram of carb = 4 cals. so divide 1120 by 4 to = 280 grams of carbs needed per day.

do the same for fat. But remember Fat = 9 cals per gram, NOT 4.[/quote:29wcln9q]



Gotcha ....thanks bro

 

[RickRock]

Re: RE: Re: little advice on nutrution....bmr...calories

I would say 2700-2800 is a good place to start, with your macro ratios being somewhere around 45% protein 40% carbs, and 15% fat. Use a calorie tracking app like myfitnesspal to start tracking things. Measure and weight your foods, and stay on track

Alright...just hit the store...stocked up on chicken breast,egg whites,non fat greek yogurt,apples n bananas and a few other things.

So Rick 45% protein is 45% of 2800 calories etc...correct?so approx 1300 calories from protein, chicken egg whites etc...

What's a good source of healthy carbs? I know there's there's different carbs...simple and complex. I believe complex is the way I should be going correct?

I know I'm asking alot but I want to get this right and I know I'm in the right place.

yeah 45% is of your total cal intake, so if it is 2800 then you are correct it would be close to 1300, eactly 1260 from protein which would be 315g of Protein. just remember 1g Prot = 4 cals, 1g Carb = 4 cals, and 1g Fat = 9cals.

for Carbs id stick to Low GI (glycemic index) carbs, like vegetables, dark greens, fruits. Beans are good too, they give a lot of fiber and protein as well as Carbs. black Beans are my favorite, but kidney are good too. deep greens like broccoli and spinach dont add a tons of carbs but they are very important to the diet for Fiber and vitamins, minerals, antioxidants, etc.

Wow...so the chicken breast are 50gm protein...that's 6 a day....yeah my nutrition has defiantly been off. Fuck

It depends entirely on the weight of the chicken breast.

Ok....so how do I determine protein from weight or caloric intake. ? 1 gm protein = 4 cals...how do I translate into weight?

Calorie tracker apps will figure everything for you, as long as you know the weight. Basically protein and carbs are 4 calories per gram and fats are 9 calories per gram

 

[LV79]

I really like the myfitnesspal app, I believe Rick suggested it earlier. It's very user friendly and really helps you to dial in those all important daily macros. Everyone knows the saying garbage in = garbage out. If you're going to track your macros each day try to get as specific as possible. The devil is in the details. Best of luck bro! Excited to hear how your SARMS run goes!


Sent from my iPhone using Tapatalk

 

[rockmfhudd]

Def looking forward to the SARMS run for you so go into the Chemical/Ancillaries and log your run in there. You are going to love it bro, I am on about week 10 and my cardio is off the charts, recovery and soreness is very minimum. I started at about 30-35% BF not sure but I am certainly in the 20's, about 5 inches in my waist gone somewhere between 15-20 lbs as well and I feel fricking awesome!!! Good luck