HELP! and check my math

mjbowman821

So I recently found this site and am starting a new normal in many ways right now. I have been working out 5-6 days a week and I have a active job in which I chart on average 15000 steps a day.
I semi understand the working out part so I have a trainer helping with that but the part that I don't understand is setting up my macros
I have been reading articles by SS and from what I can gather my macros should go like this

Protein
1x252x0.70 175gm x 4 =700 calories of protein
Fat
0.35x 252=88
Carbs
the rest of the daily balance of my calories allotted.

My TDEE is 3428
BMR is 2211
LBM is 80lbs
LBM in lbs is 172.

My food diary is open and all suggestions are welcome.
Am I getting enough protein. to build and repair? My trainer did not sound overly knowledgeable when I asked him these questions. Please help
Thanks
MJB

SezxyStef

If you have read the articles by SS you have all the info you need.

I suspect if you pose this to the group you will get a great response.

I did that ...here is the answer I got

Protein: 121 * 4 / 1600 = 30% (121 being body fat and 1600 my TDEE-20%) to figure out macro %
Fat: 121* 9 * 0.35 / 1600 = 25%
Carbs: The rest depending upon which value you use for fat

So my macros are 45/30/25....my protien works out to 121g...so your protien seems low.

It typically works out to 0.8g per pound of LBM.

ETA: by protien being low I mean what you are currently eating..not your calculation (just to clarify)

GauchoMark

I assume that is 80kg, not lbs?

Your plan looks decent to me. Here is a very in depth writeup that I like:
http://forum.bodybuilding.com/showthread.php?t=121703981

I usually use the rules of thumb:
1g protein / lb LBM (172g for you)
0.35g fat / lb BW (252? * 0.35 = 88g)
remainder carbs.

That is plenty of protein for your workouts. Just try to spread it out over the day. I try not to eat more than about 50g per meal just to make sure I am spreading it out. Dairy proteins are really good at night and in the mornings too because they are slow digesting, but around the workouts you'll want a fast digesting protein/aminos.

You can bump up the protein even more if you really want to and just reduce carbs a little, but that is more of a preference instead of a necessity. I have done ultra low carb, low fat before and your body functions just fine on high protein. However, for my daily routine, my macros are very similar to yours (methodwise).

addydaddy94

Yup it seems fine.. It is recommended that you take 1g of protien per lb of body weight..and a little higher around 1.5 if your working out..so even though your protien intake at 176g a day is fine you could up it a little bit.