Help me hit my macros please =(

chaiwaa

Hi Im after some advice on what I can eat to hit my macros info below:

Stats: 5"10 @ 158lb currently bulking

iffym: Calories-2648 Carbs-361 Protein-158 Fat-63.2 Fibre-35

Morning:
Hench protein powder with blue milk 600ml

Lunch:
Brown rice with 1 chicken breast

Dinner:
Brown rice with 1 chicken breast/turkey

***Note, I'm currently not eating this, this is just a plan

This then takes me to eat 478 calories 91g carbs, 15.8g fat, 32g fibre I'm really struggling with what I can eat to hit the rest

chaiwaa

No one?

Elretardo616

Porridge shakes with milk and or protein powder. Eat more meals, or eat bigger portions. Eat more calorie dense food. Liquid calories is the way to go if your appetite is ****.

JohannaM19

For one, you are eating way too much protein and not enough variety. Mix in some fruits and veggies and add some healthy fats like yogurt. The veggies will help with both the carbs and fibre aspect, with the yogurt obviously helping with the fat. Reduced fat cheese or a reasonable amount of full fat cheeses help too.

bakemma

Add a cup of cooked lentils to each chicken and rice meal, it'll get you carbs and fibre. 230 calories, 18g protein, 40 grams carbs, and 16 grams fibre per cup

AliceDark

The way you have it set up, you're getting 54% carbs, 24% protein and 22% fat. That seems fairly reasonable, although the fat seems a little low. You're never going to hit your macro goals or your calories eating only chicken and rice, though. Bulking is a long-term project, and I'm going to guess you'd last a week, maybe two at the outside, before you decide you never ever want to see another d@mn piece of chicken in your life.

Just eat food. Milk, pizza, ice cream, peanut butter, whatever -- unless you have an underlying medical condition, you're allowed to eat anything you want on a bulk. Try to sneak in a fruit and a vegetable every once in awhile too. Scurvy ain't pretty.

MagnumBurrito

Eat some eggs, like 4 or 12, a pound of meat, a couple protein shakes, large amounts of dark leafy green veggies and lettuce, some brown rice or bread and your covered. Apples and a lot of pb if you need some more calories.

spatty_harris

For one, you are eating way too much protein

Assuming that by "bulking OP means they are lifting weights as well. 158g of protein is not really that much, especially for someone trying to gain muscle mass.

My advice would be eat more! Eat oatmeal for breakfast made with milk and stir your protein in. At lunch, add some green vegies. Consider switching rice to sweet potato for one meal a day to add a little more variety.

JSE150

You are more than welcome to check out my diary, it should be open. I have my macros set Calories 2000, Fat 60, Protein 120, and I'm flexible with my carbs (I can do 245, but seldom do). I don't hit everything exactly, sometimes I go over.

I get a lot of my numbers from:
Greek Yogurt (by itself, with protein powder added, or with fruit)
Protein bars (watch the macros)
Cheese wedges
Shrimp
Turkey burger
Chicken
Almond milk
Fruit

chaiwaa

Hi all

Thanks for the replies, I have instant oats which I can have for breakfast so Ill add that in and some sweet potatoes for dinner instead of rice and also try some lentils to each meal.

Just to add the protein intake is fine as I am lifting so trying to increase muscle gain.

ConnorS879

Hi Im after some advice on what I can eat to hit my macros info below:

Stats: 5"10 @ 158lb currently bulking

iffym: Calories-2648 Carbs-361 Protein-158 Fat-63.2 Fibre-35

Morning:
Hench protein powder with blue milk 600ml

Lunch:
Brown rice with 1 chicken breast

Dinner:
Brown rice with 1 chicken breast/turkey

***Note, I'm currently not eating this, this is just a plan

This then takes me to eat 478 calories 91g carbs, 15.8g fat, 32g fibre I'm really struggling with what I can eat to hit the rest

you could hit those macros easy with like 2 blended smoothies, by a bulking powder to help you hit them, up the chicken to 200g per serving, with 250g of rice, get the fats you need with peanut butter or almond butter, just just nuts in general, just eat alot of meat, get your rice and starchy veg like potatoes, sweet or white, and pasta, bread, fruit like bananas etc.and eggs

ConnorS879

For one, you are eating way too much protein and not enough variety. Mix in some fruits and veggies and add some healthy fats like yogurt. The veggies will help with both the carbs and fibre aspect, with the yogurt obviously helping with the fat. Reduced fat cheese or a reasonable amount of full fat cheeses help too.

not enough protein in my opinion, I think he should be eating at least 180g and 300-350g of carbs, 50-65g of fats too

MityMax96

nuts (calorically dense)
Milk
Beef
Fish
Chicken
Rice
Sweet potato
ice cream
greek yogurt


If you are on a bulk, then anything....hitting calories is the big thing

chaiwaa

Ok, so with the feedback I have come up with this:

Morning
-100g instant oats with 600ml green milk

Lunch
-Chicken breast 200g
-Brown rice 100g
-Lentils 1 cup

Dinner
-Turkey breast 200g
-Brown rice 100g
-Lentils 1 cup

That gives me a total of cals: 2714(over by 66) Carbs: 320(40 left to hit) Pro:215(over by 57) Fat:63.2(reached) Fib:40.8(5.9over)

How is this looking now?

MityMax96

Ok, so with the feedback I have come up with this:

Morning
-100g instant oats with 600ml green milk

Lunch
-Chicken breast 200g
-Brown rice 100g
-Lentils 1 cup

Dinner
-Turkey breast 200g
-Brown rice 100g
-Lentils 1 cup

That gives me a total of cals: 2714(over by 66) Carbs: 320(40 left to hit) Pro:215(over by 57) Fat:63.2(reached) Fib:40.8(5.9over)

How is this looking now?

Make it any foods you want that hit your caloric goals and macro goals

JoRocka

not for nothing- but I see nothing green in there. rice and chicken is great- but you need some veggies.

stop trying to control it as a fixed diet.

Eat chicken- steak- beef. burgers.
bacon and eggs and milk

eat veggies- whatever ones you like

rice- sweet potatoes- fruit- ice cream and cookies.

You're trying to gain weight- so eat more food and don't' make it a fixed thing- life isn't about fixed diets unless your competing for the stage- it's just never going to work.

djeffreys10

You are bulking. Yet you haven't listed ice cream, pop tarts, pizza, or hot wings.


Your bulk makes me sad.

chaiwaa

You are bulking. Yet you haven't listed ice cream, pop tarts, pizza, or hot wings.


Your bulk makes me sad.

Not to sure why these are necessary ?

JoRocka

You are bulking. Yet you haven't listed ice cream, pop tarts, pizza, or hot wings.


Your bulk makes me sad.

Not to sure why these are necessary ?

because bulking is all about the gains and getting calories- no one wants to eat 10 baked chickens and 50 buckets of qunoia.

Bump the calorie content for the day by eating things that are delicious!!!
Now if you hate and or are allergic to ice cream and pizza then by all means don't eat it- but there is no reason on a bulk to NOT eat all those things.
Seriously. eat ALL of the things.

martinel2099

This is great information.

__freckles__

because bulking is all about the gains and getting calories- no one wants to eat 10 baked chickens and 50 buckets of qunoia.

Bump the calorie content for the day by eating things that are delicious!!!
Now if you hate and or are allergic to ice cream and pizza then by all means don't eat it- but there is no reason on a bulk to NOT eat all those things.
Seriously. eat ALL of the things.

So much QFT I can't even stand it.

LotusAsh

eating all of things turns a bulk into a dreamer's bulk....not advised

__freckles__

eating all of things turns a bulk into a dreamer's bulk....not advised

If he hits his calorie target, there's nothing wrong with eating all the things. Eating all the things does not mean go hog wild and eat 10,000 calories a day. It just means that you can basically eat whatever you want as long as you hit your protein and fat goals and lift the *kitten* out of everything.

JoRocka

eating all of things turns a bulk into a dreamer's bulk....not advised

bulking without eating all the things is just no fun.

a consistent calorie surplus and progressive lifting program does not mean continue on the path to lean gains vis-a-vi chicken and brocolli.

No one said DON"T eat that stuff- but hitting minimum macro goals and rounding the day out with high calorie foods is not problematic.

it's fine.

djeffreys10

eating all of things turns a bulk into a dreamer's bulk....not advised

Only if you eat an unlimited amount of all the things. I eat all of the things within my bulk calorie budget.

mustgetmuscles1

Chicken and rice is fine but there is a world of other foods an flavors out there that will meet your calorie and macro needs.

The chicken, broccoli, rice diet meets basic needs but is just a sad way to eat with no benefit at all.

At least throw in some seafood or beef. Nothing magical about brown rice either. If you like it thats fine but there are lots of other carbs sources out there. Mix it up.

ETA: Eat some green stuffs.

djeffreys10

Chicken and rice is fine but there is a world of other foods an flavors out there that will meet your calorie and macro needs.

The chicken, broccoli, rice diet meets basic needs but is just a sad way to eat with no benefit at all.

At least throw in some seafood or beef. Nothing magical about brown rice either. If you like it thats fine but there are lots of other carbs sources out there. Mix it up.

ETA: Eat some green stuffs.

This guy is absolutely right. Eat green stuff. I suggest:

JoRocka

now I want buttercream frosting.

damnit.

Mdsartist

Your bulking you have so much more freedom of choice, don't have to go mad on eating junk food but don't need to be so fixed to just chicken and rice/salad everyday, try to experiment with your macros and see what works for you I personally like a 43% carbs, 27% Protein and 30% fats, keeping my protein at my body weight in pounds of course I always need to keep changing this as I gain or lose weight. Most foods will fit into your diet just use myfitnesspal as a tracker so you dont go over your fats and carbs.

SezxyStef

I haven't done a bulk but I know that my diary has 250g carb/125g protein/56g fat and 2k calories...

I eat a wide variety of food and with the extra calories I could easily hit those macros with my food choices.

For example today I had fried egg, 2 egg whites, steak, mushrooms and onions and toast with juice and coffee with cream and sugar, lunch was steak with potatoes and veggies, Dinner was salmon with cold pasta salad with crab and egg in it and snacks were grapes and a greek yogurt and I still have over 500 calories left...

Very easy to get a wide variety of food without "treats" if you don't want to do it that way (I wouldn't want to) and still get lots of calories and hit macros...

Feel free to check my diary for ideas if you are stuck...just multiply what I eat and it should fit what you want...

LotusAsh

eating all of things turns a bulk into a dreamer's bulk....not advised

bulking without eating all the things is just no fun.

a consistent calorie surplus and progressive lifting program does not mean continue on the path to lean gains vis-a-vi chicken and brocolli.

No one said DON"T eat that stuff- but hitting minimum macro goals and rounding the day out with high calorie foods is not problematic.

it's fine.

well I don't bulk and never plan to so I guess I wouldn't know too much