My macros are the same every day. I usually exercise 5-6 times a week, and the off day I don't change. My current rate is 40/40/20 and that means 250/250/120ish at around 5k cals.
I am 5'7" at 200lbs.
What do you guys eat after a workout?
- Thread starter torauntjemima
- Start date
I am 5'7" at 200lbs.
Huggybearz
Active member
Well is your scale going up ? So you weight yourself every morning and record it ? If not I would start . That’s your guide to follow. If your not gaining weight then your not consuming enough carbs
I’m assuming your not tracking like the protein from bread or the carbs from whey as examples cause mathematically that only equates to 3080 calories.
I never knew there was a calculation, that's interesting!
For about a year I was doing 380/380/190. I had read some articles saying eating 1.2g per pound is what you want for gaining and I was kinda thinking at 200lbs that nearly double my weight in protein was "too much". So I started looking for foods that had a similar caloric intake and less protein, and to keep the carbs and fat at the ratio I wanted, I did it for those as well.
I think it's time to sit down and redo my initial meal plan and adjust accordingly and see how off track I am from the beginning.
Thanks!
On work days my post workout “meal” is always a shake with 6 whole eggs, i cup of either oats or puffed rice, a large banana, a scoop of natural peanut butter, 1/2-1 cup of ultra filtered choc milk, and two scoops of whey.
Depending on the day i may toss in some cookies or a skor bar.
Yessir, I’m not saying your diet is sub par or anything to that nature, we’re just discussing food choices and I thought I’d add that imo at the bare minimum you need to eat enough if you want to grow, you can optimize much further with eating the right things at the right times etc etc but the bare minimum and the most essential thing to building muscle imo at least is eating enough. I bet you notice some almost instantaneous changes when you optimize your diet a little and or switch some things around.
Huggybearz
Active member
The calculation is
1 gram protein- 4 cals
1 gram carb - 4 cals
1 gram fat - 9 cals
So even your 380 380 190 is only 3800 cals ish
190g of fat is crazy. God bless your digestion
Interesting. Chatgpt gave me the 3080 in the initial calc and then 4750 in the 380/380/190 one.
That's fucking wild. I am definitely not eating enough
Huggybearz
Active member
That's fucking wild. I am definitely not eating enough
What does your scale tell you every morning when you weigh yourself ????! That’s going to tell you if your eating enough week by week
Yeah, scales been the same for a long while. Doesn't seem to matter the compound. I just eat so much already. Or at least I BELIEVED I was.
Time to make bigger portions, I suppose. Ugh.
You initially listed your macros as 250/250/120, that’s 3080. Some people don’t track every macro like for example they won’t track protein from rice etc, 3080 5000 is a vast difference so it’s almost impossible even if you did it that way but ya. I didn’t think you were eating close to that personally lol
I think you said you used to eat a certain amount and huggy gave you the calculation for that that’s the discrepancy I would assume. I should have told you the calculation 4/4/9, my fault.
I’m of the opinion you don’t need a lot of fat, others are of the opinion you do, how you decide to eat is more individual than the amount you need to eat. Some like high carb lower fat some the reverse etc. I personally favour a moderate protein intake, large carb intake and low fat intake. It works for me but ymmv as they say.
What others eat can’t dictate what you eat either, some people need a shockingly small amount of food to grow others the opposite many variables at play. you’ll need to weigh yourself every day at least and if you want to take it a step further you could even check your waist size.
Huggybearz
Active member
Yeah this is bodybuilding bro. We don’t fuck around
. I would suggest you get your weight in protein , keep your fats under 100 and the rest carbs.Here’s the plan I currently follow and I’m shedding fat right now.
Yeah this is bodybuilding bro. We don’t fuck around
Very good starting point imo.
Huggybearz
Active member
What is EVOO and COR?
Seems like I need to be more diligent and make an actual schedule.
Thanks for the insight.
Extra virgin olive oil and cream of rice
Thanks!
Huggybearz
Active member
Ok, so this is where your time and level of commitment come in. How bad do you wanna be big and look good? Is it just a hobby ? That’s ok too. A lot of people just go to the gym and lift to stay fit and be social. If you want to stand out you need to commit. ESPECIALLY if your running gear, it’s not cheap, the supps arnt cheap, so if your trying to grow, on gear and your weight isn’t going up ( on clean foods) then you are just wasting your money.