T Nation

How to Get 330/275/33 for Macronutrients??


#1

hey everyone, I've decided to follow thibs advice based off the article "carb cycling codex" since I weight around 225 I'm trying to go for 330/275/33 p/c/f. I've logged some of my calories on fitnrg.com but so far it seems I've got the right amount of protein but not enough carbs and too much fat.

This is what I got so far (this isn't a complete list)

Food Item Serving Size Serving Unit Calories Protein Carbs Fat
Skim milk 2 cup 180 18 /26 /0
Almonds 100 oz 160 6 /6 / 14
Optimum nutrition 100% gs whey 60 g 240 48 /6 / 3
Optimum nutrition 100% gs whey 45 g 180 36 /4.5 /2.25
4oz steak 150 g 345 48 /0 / 15
Fish, salmon, pink, canned, 213 g 296.07 42.131 /0 /12.887
Egg whites 12 tablespoon 90 21 /0 / 0
Extra large eggs 3 unit 240 21 /0 / 15
2% cottage cheese 1/2 cup 1.5 cup 330 45 /15 /7.5
Rice, brown, medium-grain, cooked 2 cup 224 4.64 /47.02 /1.66
Chicken, breast, boneless, skinless 200 g 240 42 /0 / 8
Oatmeal, quaker oats large flake (1/3 cup) 100 g 120 4 /20 / 2
Total 2645.07 335.771 124.52 81.297
Percentages 100% 52.20% 19.36% 28.44%

so how do i rearrange things around to attain the macronutrients i need?? my main problem is figuring out how to lower the fat. This is diet template I'm planning on following based off the article:

morning: carbs + protein ( 15% of carbs)
meal 2: carbs,protein, green veggies (10% of carbs)
meal 3 protein + fat, greeen veggies
meal 4 protein + fat, green veggies
meal 5 post workout shake- protein + carbs (50% of my carbs here)
meal 6 60-90 min after- protein + carbs (25% of carbs)

another question I got is how do I get in 50% of my carbs post-workout (135 g) if I don't have Surge?? can you give me an example?

Thanks!


#2

With regards to the PWO carbs. You could use something as simple as chocolate milk, gatorade etc…


#3

Do you take a calculator with you when you eat?


#4

[quote]NeedforStrength wrote:
hey everyone, I’ve decided to follow thibs advice based off the article “carb cycling codex” since I weight around 225 I’m trying to go for 330/275/33 p/c/f. I’ve logged some of my calories on fitnrg.com but so far it seems I’ve got the right amount of protein but not enough carbs and too much fat.

This is what I got so far (this isn’t a complete list)

Food Item Serving Size Serving Unit Calories Protein Carbs Fat
Skim milk 2 cup 180 18 /26 /0
Almonds 100 oz 160 6 /6 / 14
Optimum nutrition 100% gs whey 60 g 240 48 /6 / 3
Optimum nutrition 100% gs whey 45 g 180 36 /4.5 /2.25
4oz steak 150 g 345 48 /0 / 15
Fish, salmon, pink, canned, 213 g 296.07 42.131 /0 /12.887
Egg whites 12 tablespoon 90 21 /0 / 0
Extra large eggs 3 unit 240 21 /0 / 15
2% cottage cheese 1/2 cup 1.5 cup 330 45 /15 /7.5
Rice, brown, medium-grain, cooked 2 cup 224 4.64 /47.02 /1.66
Chicken, breast, boneless, skinless 200 g 240 42 /0 / 8
Oatmeal, quaker oats large flake (1/3 cup) 100 g 120 4 /20 / 2
Total 2645.07 335.771 124.52 81.297
Percentages 100% 52.20% 19.36% 28.44%

so how do i rearrange things around to attain the macronutrients i need?? my main problem is figuring out how to lower the fat. This is diet template I’m planning on following based off the article:

morning: carbs + protein ( 15% of carbs)
meal 2: carbs,protein, green veggies (10% of carbs)
meal 3 protein + fat, greeen veggies
meal 4 protein + fat, green veggies
meal 5 post workout shake- protein + carbs (50% of my carbs here)
meal 6 60-90 min after- protein + carbs (25% of carbs)

another question I got is how do I get in 50% of my carbs post-workout (135 g) if I don’t have Surge?? can you give me an example?

Thanks![/quote]

Have .9 of a banana.


#5

Is this for a high carb day?

It’s really not that complicated, keep fats incidental (as in, don’t eat things with added fats), divide your carbs and proteins over the number of meals you are going to eat, and bam, you’re done.

Meal 1: 50 protein, 45 carb
Meal 2: 50 protein, 45 carb
Meal 3: 50 protein, 45 carb
Meal 4: 50 protein, 45 carb
Meal 5: 50 protein, 45 carb
Meal 6: 50 protien, 45 carb

If this is a moderate carb day, then just split the protein intake up the same way and then spread the carb intake out across breakfast and post workout. Liquid carbs can come very cheaply from corn starch or gatorade powder, but why not just get Surge since the why hydrolysate in that is invariably going to be a higher quality protein than whatever you’re going to use instead.


#6

[quote]NeedforStrength wrote:
hey everyone, I’ve decided to follow thibs advice based off the article “carb cycling codex” since I weight around 225 I’m trying to go for 330/275/33 p/c/f. I’ve logged some of my calories on fitnrg.com but so far it seems I’ve got the right amount of protein but not enough carbs and too much fat.

This is what I got so far (this isn’t a complete list)

Food Item Serving Size Serving Unit Calories Protein Carbs Fat
Skim milk 2 cup 180 18 /26 /0
Almonds 100 oz 160 6 /6 / 14
Optimum nutrition 100% gs whey 60 g 240 48 /6 / 3
Optimum nutrition 100% gs whey 45 g 180 36 /4.5 /2.25
4oz steak 150 g 345 48 /0 / 15
Fish, salmon, pink, canned, 213 g 296.07 42.131 /0 /12.887
Egg whites 12 tablespoon 90 21 /0 / 0
Extra large eggs 3 unit 240 21 /0 / 15
2% cottage cheese 1/2 cup 1.5 cup 330 45 /15 /7.5
Rice, brown, medium-grain, cooked 2 cup 224 4.64 /47.02 /1.66
Chicken, breast, boneless, skinless 200 g 240 42 /0 / 8
Oatmeal, quaker oats large flake (1/3 cup) 100 g 120 4 /20 / 2
Total 2645.07 335.771 124.52 81.297
Percentages 100% 52.20% 19.36% 28.44%

so how do i rearrange things around to attain the macronutrients i need?? my main problem is figuring out how to lower the fat. This is diet template I’m planning on following based off the article:

morning: carbs + protein ( 15% of carbs)
meal 2: carbs,protein, green veggies (10% of carbs)
meal 3 protein + fat, greeen veggies
meal 4 protein + fat, green veggies
meal 5 post workout shake- protein + carbs (50% of my carbs here)
meal 6 60-90 min after- protein + carbs (25% of carbs)

another question I got is how do I get in 50% of my carbs post-workout (135 g) if I don’t have Surge?? can you give me an example?

Thanks![/quote]

Replace the extra large eggs with more egg whites. Cut out the almonds. Those two actions will knock off nearly 30g of fat right off the top.

For your post-workout carbs, you could throw in some fruit, non-fat milk or creatine in your shake.


#7

OP, don’t jack off or else you have to make up that difference by eating 1/257th cup of cottage cheese…don’t risk it!