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Post your current calories and macros


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Hey everyone, how are you going?

 

I have started this thread so we can all post our current calories and macros, as well as whether you are either:

 

Bulking

Cutting

Recomposing

or maintaining.

 

 

Here I will start:

 

 

Calories: 3500-4000 calories

 

Macros: (200-225g protein, 450-550g carbs, 100g fat)

My current Motive: Bulking

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Cutting

 

Carbs: 250g Protein: 300g Fats: 70g

 

45% Protein, 35% Carbs, 20% Fats

 

Currently 210 lbs at 17% body fat and wanting to reach 10%.

 

Looks solid! I just saw your routine posted in another thread and I was curious: how far into your cut are you?

 

 

About two weeks. Havent really lost that much weight yet, even doing two a days. Ate 2900 kcal today and burned 1800 in the gym. Hopefully it starts to pick up.

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Cutting

 

Carbs: 250g Protein: 300g Fats: 70g

 

45% Protein, 35% Carbs, 20% Fats

 

Currently 210 lbs at 17% body fat and wanting to reach 10%.

 

Looks solid! I just saw your routine posted in another thread and I was curious: how far into your cut are you?

 

 

About two weeks. Havent really lost that much weight yet, even doing two a days. Ate 2900 kcal today and burned 1800 in the gym. Hopefully it starts to pick up.

 

Don't rush it - the numbers will start dropping soon enough and two weeks is barely enough time for your body to start showing changes. In fact, I asked because I was wondering about your energy levels since you're doing a ton of work while on a deficit. And that's not a criticism - I'm impressed.

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They are actually pretty high still. I had one of my best circuit training workouts ever today. One hour straight. Average HR: 150, Max HR: 187. I just adjusted my macros to what you see now. I was at 45%c30%p25%f. I think part of the problem is my sleep pattern due to my job.

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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?

 

 

---

I am here: http://maps.google.com/maps?ll=32.087009,-81.082821

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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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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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