Struggling matching my macros with my meal plans
connordeans95
Posts: 5
Trying to bulk up at the moment and as per i am not a big fan of many foods so i was going to try doing this with all my six meals consisting of only brown rice and chicken breast and es i know what your thinking that's gonna get old fast.
The macros i was set where : Protein- 187g Carbs- 468g Fat- 125g Fiber- 38g Calories- 3740
which in six meals would be around about Protein- 32g Carbs- 78g Fat- 21g Fiber- 7g Calories- 624
so i looked up the properties of brown rice and chicken breast and calculated each of my meals i calculated my Carbs from the brown rice which was 78g needed so i needed 331g of rice which also has 7.7g of protein and 2.8g of fat and 371 calories
i was then left with 116g of protein to eat after i took off the protein shake 24g so i calculated how much chicken i needed equaling 110g of chicken which after 6 meals would take my total to
198g of protein already over my macros
468g of carbs
23.4g fat
2,965.2 calories
can anyone tell me how i can change this so i hit my macros or at least come close to them because i am about 800 calories off and over 100g of fat
The macros i was set where : Protein- 187g Carbs- 468g Fat- 125g Fiber- 38g Calories- 3740
which in six meals would be around about Protein- 32g Carbs- 78g Fat- 21g Fiber- 7g Calories- 624
so i looked up the properties of brown rice and chicken breast and calculated each of my meals i calculated my Carbs from the brown rice which was 78g needed so i needed 331g of rice which also has 7.7g of protein and 2.8g of fat and 371 calories
i was then left with 116g of protein to eat after i took off the protein shake 24g so i calculated how much chicken i needed equaling 110g of chicken which after 6 meals would take my total to
198g of protein already over my macros
468g of carbs
23.4g fat
2,965.2 calories
can anyone tell me how i can change this so i hit my macros or at least come close to them because i am about 800 calories off and over 100g of fat
0
Replies
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cook your chicken with olive oil, add butter to your rice. do you like avocado? you could add that to chicken and rice with some lime, tomatoes, etc. all 3 of those options will help you get your fat up. do you like nuts at all? walnuts, almonds, etc. can be great because they're calorie dense and they'll help you hit your fat goal while adding a bit of protein.
are you not planning on eating any vegetables? you might want to look into black beans, kidney beans, and/or lentils. they have a lot of fiber and a surprising amount of protein in addition to the carbs.
hope that helps!0 -
thanks that helps a lot never tried avocado but ill give it a go i am not a big fan of veg so i tend to stay away from it
but there are some kinds of nuts ill eat most others i have yet to try think ill buy a few different kinds find which ones i prefer and add them to my meal plans thanks again. oh and never thought about adding butter to the rice interesting idea 0 -
nuts0
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Trying to bulk up at the moment and as per i am not a big fan of many foods so i was going to try doing this with all my six meals consisting of only brown rice and chicken breast and es i know what your thinking that's gonna get old fast.
The macros i was set where : Protein- 187g Carbs- 468g Fat- 125g Fiber- 38g Calories- 3740
which in six meals would be around about Protein- 32g Carbs- 78g Fat- 21g Fiber- 7g Calories- 624
so i looked up the properties of brown rice and chicken breast and calculated each of my meals i calculated my Carbs from the brown rice which was 78g needed so i needed 331g of rice which also has 7.7g of protein and 2.8g of fat and 371 calories
i was then left with 116g of protein to eat after i took off the protein shake 24g so i calculated how much chicken i needed equaling 110g of chicken which after 6 meals would take my total to
198g of protein already over my macros
468g of carbs
23.4g fat
2,965.2 calories
can anyone tell me how i can change this so i hit my macros or at least come close to them because i am about 800 calories off and over 100g of fat
Yup. Also I suspect you'll be deficient in micronutrients since you're not planning on any vegetables or fruit.
eta: it'll help your fat and calories if you use chicken thighs instead of breast.0 -
Trying to bulk up at the moment and as per i am not a big fan of many foods so i was going to try doing this with all my six meals consisting of only brown rice and chicken breast and es i know what your thinking that's gonna get old fast.
The macros i was set where : Protein- 187g Carbs- 468g Fat- 125g Fiber- 38g Calories- 3740
which in six meals would be around about Protein- 32g Carbs- 78g Fat- 21g Fiber- 7g Calories- 624
so i looked up the properties of brown rice and chicken breast and calculated each of my meals i calculated my Carbs from the brown rice which was 78g needed so i needed 331g of rice which also has 7.7g of protein and 2.8g of fat and 371 calories
i was then left with 116g of protein to eat after i took off the protein shake 24g so i calculated how much chicken i needed equaling 110g of chicken which after 6 meals would take my total to
198g of protein already over my macros
468g of carbs
23.4g fat
2,965.2 calories
can anyone tell me how i can change this so i hit my macros or at least come close to them because i am about 800 calories off and over 100g of fat
This is remarkably foolish for micronutrient density reasons, dietary adherence, and I'd take a guess that it's not going to do you any favors as far as your ability to maintain a good relationship with food.0 -
I, too, suspect you will be deficient in multiple vitamins should you succeed with this diet for long.
Every heard of scurvy? It's caused by vitamin C deficiency.--- "Vitamin C is widespread in plant tissues, with particularly high concentrations occurring in cruciferous vegetables, capsicum fruit including chilli and all colours of bell peppers, citrus fruits (oranges, lemons, limes, grapefruits), and almost all fruits including culinary fruits like tomatoes."
However, "The Inuit appear to be very healthy with a diet almost devoid of plants. They appear to get enough from raw fish and organs of marine mammals, and muktuk, the skin of the beluga whale."
Maybe you can sub some organs and beluga for chicken a few times a week. :flowerforyou:0 -
I haven't had veg in my diet since it was forced upon me as a child i take strong multi vitamins fish oils, i also take Bcaa's from optimum nutrition and yes i do eat alot of fruit but did not included it in my calculations because it wasn't something i thought i would have needed to do0
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I, too, suspect you will be deficient in multiple vitamins should you succeed with this diet for long.
Every heard of scurvy? It's caused by vitamin C deficiency.--- "Vitamin C is widespread in plant tissues, with particularly high concentrations occurring in cruciferous vegetables, capsicum fruit including chilli and all colours of bell peppers, citrus fruits (oranges, lemons, limes, grapefruits), and almost all fruits including culinary fruits like tomatoes."
However, "The Inuit appear to be very healthy with a diet almost devoid of plants. They appear to get enough from raw fish and organs of marine mammals, and muktuk, the skin of the beluga whale."
Maybe you can sub some organs and beluga for chicken a few times a week. :flowerforyou:
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I haven't had veg in my diet since it was forced upon me as a child i take strong multi vitamins fish oils, i also take Bcaa's from optimum nutrition and yes i do eat alot of fruit but did not included it in my calculations because it wasn't something i thought i would have needed to do
Most fruits I eat have 50-100 calories each, so if you're eating a lot of it that can add up. Also you can add some fat with fruits like avocado or olives.0 -
Loads of carbs in most fruit, though obviously some are a lot of water too.I haven't had veg in my diet since it was forced upon me as a child i take strong multi vitamins fish oils, i also take Bcaa's from optimum nutrition and yes i do eat alot of fruit but did not included it in my calculations because it wasn't something i thought i would have needed to do
Do you like other cuts of chicken. Other meats?
Most people go for chicken breast because they don't want the fat - you pay more for this. If you go for fattier sections, or a fattier meat, it's an easy start to bumping your fat up.
But all the meals the same sounds far from ideal - surely there must be other food you like?0 -
I haven't had veg in my diet since it was forced upon me as a child i take strong multi vitamins fish oils, i also take Bcaa's from optimum nutrition and yes i do eat alot of fruit but did not included it in my calculations because it wasn't something i thought i would have needed to do
Given that fruit has both calories and macro's yes I would include it. you should record everything that you eat or drink.
As to your macro's it looks relatively simple, you are short on fat, so eat something with fat in it. if you are drinking a protein shake you could add a tablespoon of peanut butter. You could also add a spoon of oil to your rice, (olive oil, walnut, almond, pistachio, macadamia, and hazelnb, coconut the list is endless)0 -
Cheese is a good option if you need fat. Bacon, too. And I have to be honest ... if I had those macro targets, I'd be downing cheesecake like there's no tomorrow.0
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I haven't had veg in my diet since it was forced upon me as a child i take strong multi vitamins fish oils, i also take Bcaa's from optimum nutrition and yes i do eat alot of fruit but did not included it in my calculations because it wasn't something i thought i would have needed to do
Absolutely track the fruit, it adds up fast.0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn0
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well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
Maybe get yourself a basic cookbook. Life's too short to eat boring food.0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
get your grill to about 550 and cook on both sides five minutes each = simple
end thread/0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
get your grill to about 550 and cook on both sides five minutes each = burned
end thread/
3 minutes on one side, 2 and a half on the other.0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
Maybe get yourself a basic cookbook. Life's too short to eat boring food.
This. And cooking can be a lot of fun.0 -
eggs
milk
peanut butter
salmon
put olive oil on your meals
Fat should be the easiest macro to get it.
Do some reading on flexible dieting op, bodybuilding nutrition has come a long way from chicken and rice 6 times a day.0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
get your grill to about 550 and cook on both sides five minutes each = burned
end thread/
3 minutes on one side, 2 and a half on the other.
if you want it rare...0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
get your grill to about 550 and cook on both sides five minutes each = burned
end thread/
3 minutes on one side, 2 and a half on the other.
if you want it suitable for actual human consumption...
FIFY again.0 -
why eat so lean if you're trying to bulk? who cares what the macros are, just go to wendys and put protein powder in your soda.0
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why eat so lean if you're trying to bulk? who cares what the macros are, just go to wendys and put protein powder in your soda.
:sick:
:laugh:0 -
with those macros you could eat almost anything--what you eat depends on what you like since you said you are rather picky.
milk
nuts
cheese
olives
olive oil
seeds
peanut butter and jelly sandwiches
grilled ham and cheese sandwiches
black beans, rice, and chicken topped with salsa and sour cream
baked potatoes w/ taco meat, cheese, sour cream, and salsa
pasta--chicken/broccoli/alfredo or marinara/ground beef/mushroom (if you want to sneak veggies in)
apples or bananas with peanut butter
protein shake with pb, nuts, or seeds added and a banana0 -
You need to eat vegetables. A multivitamin isn't going to cut it. Don't prepare them in the same way you had as a child - it was most likely the texture you didn't like. You aren't a child, so you can't use the "don't like them, not going to eat them" card. Sometimes we have to do things we don't like...eating vegetables is not going to kill you, toughen up and eat them.
Roast sweet potato is delicious - coated in fat before cooking...even better (ghee or coconut oil is my choice to coat vegies in). Swap that for some of your rice. Other things roast well too - Brussel sprouts, cauli, broccoli, pumpkin, beetroot, carrots, parsnip, onions. For a different mix, grill zucchini, eggplant,capsicum, mushrooms. Lightly steamed broccoli, stir fried vegies (rainbow of colours!), sautéed cabbage with bacon, salads with a great mix of flavours.....endless ways to eat delicious vegies.
Count all your vegies, and all your fruit. Fruit isn't as nutritious as vegetables so eating a lot of fruit doesn't make up for your lack of vegies.
If you need fat, add fat. You need to log your fish oil if you're taking it. Eat avo, use coconut oil for cooking, eat fattier cuts of meat, eat eggs, nuts, nut butter, homemade mayo (this is the best, goes on anything!)...just for starters!0 -
well i could eat steak but not sure how to cook it so its not so chewy i usually cook it in the oven but takes ages for me to eat due to the chewiness i have yet to try fish that wasn't battered so unsure how to cook or even how to prepare such a meal suppose you could say i was lazy not for trying ill look up ways to cook these that i might like in-order to get variety and ill recalculate my macros thanks again for all the good suggestions from most of you i understand when it comes to my nutrition i still have a lot to learn
get your grill to about 550 and cook on both sides five minutes each = burned
end thread/
3 minutes on one side, 2 and a half on the other.
30-60 seconds on each side. Just long enough to kill whatever microbs are on the outside. I like my steak blood rare, aka purple. :drinker:0 -
I rarely eat vegees or fruit and I am fine and over 45. I've always hated them. multi vitamin with minerals. I only started doing that in the last month or so. Does that mean I never eat them of course not but they are absolutely not on my meal plan ever. When I do its a can of corn or green beans. they're over rated we do fine on a lot less then they say we should have.0
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