Wednesday, July 25, 2012

Calculating Daily Macros

So right now my goal is to lean out. For a while I was just maintaining, but now I have the motivation to just get moving and start making "alllll kinnnddddssss of gainssss!"

I'm going to be listing EVERYTHING I consume today to check my macros. You guys can just ignore this post as it really is for just me. As the day progresses I will keep updating and I will post my total macros at the end of the day.

*NOTE* When cutting you do NOT have to meet each macro to the EXACT numbers. Just try not to go above it, although it is OKAY if your macros are at 5g above or below the required amount. Each individual will have different numbers to meet. My CURRENT macros will be based on a 2170 calorie diet which is under my maintenance calories by 124 according to this calculator. Macros will change when body weight changes. I currently have my macros set at Low Fat,  approx 45% carbs, 35%protein, and 20% fat.

Your macros can be figured out using this

Macros to Meet
Carbohydrates: 260g
Protein: 170g
Fat: 50g
Calories: 2170

07/25/12 Macro Total:
Carbs: 259.02g
Protein: 166.86g
Fat: 55.2g
Total Calories: 2202.82

Edit: 1:39AM, so I pretty much got to the macros I wanted to be at. :) Still at deficit, just went a little over by fats however.. but overall I'm satisfied.

I had set my macros this way because in my opinion it's a good percentage to maintain muscle while losing fat, keep a good energy level, and to keep strength levels steady. And also it still allows me to be at a calorie deficit.

Meal 1:
1 1/2 scoop Optimum Nutrition White Chocolate Whey Protein
 2 slices Sara Lee's Whole Wheat
1 tbsp JIF natural peanut butter
1 tbsp Smuckers Sugar Free strawberry preserves
2 softgels of fish oil

Carbs: 40.5g, Prot: 47g, Fat: 14.5g Calories: 420


Meal 2: 
4 oz Tyson Chicken Breast 
1 cup medium grain brown rice, cooked
Carbs: 45.84g, Prot: 28.52g, Fat: 3.1g, Calories: 328


Meal 3 & Meal 4:(same as meal 2)
4 oz Tyson Chicken Breast 
1 cup medium grain brown rice, cooked
Carbs: 45.84g, Prot: 28.52g, Fat: 3.1g, Calories: 328

8 fl oz orange juice
1 medium banana
Carbs: 81g, Protein: 6.3g, Fat: 11.4g

Meal 5:
4 NorcoRanch Large Eggs
Carbs: 0g, Protein: 28g, Fat: 20g

07/25/12 Macro Total:
Carbs: 259.02g, Prot: 166.86g, Fat: 55.2g  
Total Calories: 2202.82

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