Post your current calories and macros

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vegansludge
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Re: Post your current calories and macros

#16 Postby vegansludge » Fri Dec 16, 2011 11:17 pm

I feel you. I rarely, if ever, get a full eight hours. In fact, I'm lucky if I get more than five or six most nights since I work two jobs, one 40 hours a week and the other 10-15 hours a week.
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Re: Post your current calories and macros

#17 Postby MattSxvx » Sat Dec 17, 2011 8:10 am

Yah i will usually get 5-6 hours ony days off and i lucky to get 2-3 comsecutive hours on my shifts at work (paramedic 24 hour shifts).

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Re: Post your current calories and macros

#18 Postby vegansludge » Sat Dec 17, 2011 9:51 pm

MattSxvx wrote:Yah i will usually get 5-6 hours ony days off and i lucky to get 2-3 comsecutive hours on my shifts at work (paramedic 24 hour shifts).


Yeah. I had a pretty intense work-out day yesterday and only managed to get 5 hours of sleep last night before my shift at work today. Feels bad.
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Post your current calories and macros

#19 Postby viciousvixenx » Sun Dec 18, 2011 3:30 pm

Hello, I am super new to not only being a vegan but also to bodybuilding. I have only been a vegan for three weeks and I got I to body building 4 months ago after a long stretch of dieting and working out that led me to lose 50lbs. Now I want to take it a step further. I have been recording and tracking all my food and workouts and I would love some advice for a noob. I am a 27 year old female. I weigh 154 lbs and I have approximately 23% body fat. I am still trying to lose body fat of course and still gain muscle. I have been reading everything I can get my hands on about veganism and bodybuilding but it's nice to learn from those how are currently a part of the community.

On weight lifting days I'm 2,300 cal/260carb/180 protein.
On cardio days I am 2000 cal/200 carbs and 180 protein

What do you think?


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Post your current calories and macros

#20 Postby itsjustrobbieok » Sun Dec 18, 2011 3:58 pm

3800

40/30/30 (carb/pro/fat)

Bulking but seem to have stalled the past two weeks
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Post your current calories and macros

#21 Postby ForwardConcern » Sun Dec 18, 2011 6:11 pm

Gunning for 4500 calories 50/25/25. It's a chore sometimes though.
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Re: Post your current calories and macros

#22 Postby Nicholas_Weir » Sun Dec 18, 2011 7:27 pm

ForwardConcern wrote:Gunning for 4500 calories 50/25/25. It's a chore sometimes though.



Hahah lol, I know what you mean, especially if you have to shove all your cals down in the last couple of hours of the day.

Nice macro split by the way, I used to follow the same.

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Re: Post your current calories and macros

#23 Postby vegansludge » Mon Dec 19, 2011 12:21 am

viciousvixenx wrote:Hello, I am super new to not only being a vegan but also to bodybuilding. I have only been a vegan for three weeks and I got I to body building 4 months ago after a long stretch of dieting and working out that led me to lose 50lbs. Now I want to take it a step further. I have been recording and tracking all my food and workouts and I would love some advice for a noob. I am a 27 year old female. I weigh 154 lbs and I have approximately 23% body fat. I am still trying to lose body fat of course and still gain muscle. I have been reading everything I can get my hands on about veganism and bodybuilding but it's nice to learn from those how are currently a part of the community.

On weight lifting days I'm 2,300 cal/260carb/180 protein.
On cardio days I am 2000 cal/200 carbs and 180 protein

What do you think?


Pretty solid - a little lower than I would go if you're wanting to build muscle, especially since your deficit's lower than 20% of your maintenance. Though, how much cardio are you doing? If you're wanting to build muscle and lose fat, you don't need the cardio if you're lifting heavy because all the cardio does is make your deficit bigger and you need calories to build muscle (and since you're already in a deficit, your body's sparse on those).
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Post your current calories and macros

#24 Postby viciousvixenx » Mon Dec 19, 2011 9:29 am

I'm going high intensity cardio 3 times a week and then 30 min after my weight sessions. I like to run races so cardio is a staple of my week. Should I be taking in more calories?


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Re: Post your current calories and macros

#25 Postby vegansludge » Tue Dec 20, 2011 12:45 am

viciousvixenx wrote:I'm going high intensity cardio 3 times a week and then 30 min after my weight sessions. I like to run races so cardio is a staple of my week. Should I be taking in more calories?


Yes. You're going to experience what a lot of people call "newbie gains" in that, since you're just starting out, you're in that lucky spot of having the optimum ability to lose fat while also gaining muscle - but you have to be eating enough so that your body can actually build the muscle.

To help you out, here's the standard formula for finding your maintenance if you did absolutely nothing BW x 14. So, for you, your maintenance without doing anything, is 2,156 calories. Multiply that by 1.4 and you get a whopping 3,234 calories. Personally, I think you'd do well at that number and, to put the in perspective, I'll quote Lyle McDonald.

Trainees should not be starting out their muscle gaining phase too fat. Males should be ~10-12% body fat before even considering going on any kind of ‘bulk’ (fatter trainees can usually gain some muscle while losing fat with a basic recomposition plan; this is beyond the scope of this article). For a female, this would be roughly equivalent to 19-24% body fat.

Bodybuilders with contest aspirations might even start out a little bit leaner, perhaps 8% for males and 17-20% for females; this is simply to facilitate getting into contest shape in less time. Any leaner than that and hormones and energy tend to suffer. And, yes, this means that many will have to diet first before they even consider putting on muscle. That’s life.


So, realistically, you're lean enough that you could bulk if you wanted but since you want to lose fat while gaining muscle, I'd eat at maintenance getting 1-1.5gs of protein a day and then filling out your macros however you see fit. I know that's a huge increase from what you're eating now but given your stats, you could probably see some great results.
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Re: Post your current calories and macros

#26 Postby viciousvixenx » Thu Dec 22, 2011 10:16 pm

Wow thanks! This is great information for me!

Let's see how it goes!

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Re: Post your current calories and macros

#27 Postby jungleinthefrunk » Thu Dec 22, 2011 10:23 pm

3,000 calories.
170 protein
300 carbs
60 fat
something like that.
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