Post 2 Scoop Protien Shake 220 24 52
workout
Cals Carbs Protein
Total 3784 107.2 471.7
T-Dawg Recomended 4500 100 450
this just seems like a massive ammtount of food and still no where near the 4500 recomended cals. can anyone suggest anything else to do here.
i am on a very limited budget and the only suplements i have are the whey and cretine, im looking to add Flax and fish oil. but im not sure if its needed with all the food im having to consume
Switch for a packet of oatmeal to a regular sack of oatmeal, like steel cut/rolled.
The miracle whip is doing you no favours just use something like nut or olive oil instead.
I am a bit apprehensive about the amount of protein your are in taking granted it’s enough but it doesn’t look like you are getting an vegetables or fruit or any unsaturated fats, all of which are a necessity.
OP your calories seem way to high. base your caloric intake on your LEAN BODY MASS, not total body weight. the reason your caloric intake seems so high is because you weight so damn much, but you also have a lot of fat to lose, which means you don’t have a ton of lean body mass.
essentially, basing your calories on your total body weight will skew the recommendations on the high side.
I suggest figuring out what your LBM is in lbs, then multiplying that number by 10-12 to find a more appropriate caloric level to begin with.
[quote]JMoUCF87 wrote:
OP your calories seem way to high. base your caloric intake on your LEAN BODY MASS, not total body weight. the reason your caloric intake seems so high is because you weight so damn much, but you also have a lot of fat to lose, which means you don’t have a ton of lean body mass.
essentially, basing your calories on your total body weight will skew the recommendations on the high side.
I suggest figuring out what your LBM is in lbs, then multiplying that number by 10-12 to find a more appropriate caloric level to begin with.[/quote]
listen dude, I’ll make things pretty simple. to set up a basic diet you shoul follow these steps:
set caloric intake to ~12x LBM
set protein at ~1.25g per lb LBM (or higher)
get at least 25% of your calories from a mix of fats (make sure to include some fish oil)
fill out the rest of your calories with carbs or some more fat, this is mainly dependent on personal taste.
so basically, for an individual w/ 200 lbs LBM you would eat ~2,400 calories. macros would be ~250g protein (1.25g per lb LBM), 80g fat(30% of total calories), and 170g carbs, mostly from fruits and veggies (you could cycle carbs by cutting out a post workout shake on off days, cutting ~50g carbs)
if you have any questions about why I set things up the way I did, don’t hesitate to ask.
finally, wherever you heard that adding mayo while subtracting veggies on a diet is a good idea, I suggest never listening to that person again.
[quote]JMoUCF87 wrote:
don’t get trapped in the “more is better” way of thinking, overconsuming fish oil does have it’s drawbacks[/quote]
What would those be? I’m asking because just recently I found out that it is “recommended” to take 10-15g of fish oil per day(trying to build muscle mass here)
[quote]jCaesar88 wrote:
JMoUCF87 wrote:
don’t get trapped in the “more is better” way of thinking, overconsuming fish oil does have it’s drawbacks
What would those be? I’m asking because just recently I found out that it is “recommended” to take 10-15g of fish oil per day(trying to build muscle mass here)[/quote]
we are talking two different things. 10-15 fish oil CAPSULES will provide around 2-3g of EPA+DHA (look on the back of the bottle, usually 1 fish oil pill will contain ~300mg EPA+DHA, so 10 of those would be ~3g)
one drawback of overconsumption of fish oil (going off memory) is immunosupression. it can also interfere with blood clotting.
well i guess i have to recalculate my diet i have been looking at it as calories, carb, & Protien not fat, carbs and protien thats why i was adding the mayo because it was high calories to get my numbers up, never looking once at fat in the foods
