Filling your macros...

Broccoli

Avocado would be good, I'm curious why it has to be a veggie though, why not some nuts or some thing?

Avocado and nuts. You don't have much for fat in there.

Men shouldn't eat soy due to phytoestrogen. It may negatively impact your reproductive health.

After reading what you have wrote so far, it is clear that you need to relearn everything you know about nutrition...

Here is a good start:


COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow your health, your fitness goals, or your wallet to be compromised by this misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:


LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the Katch-McArdle formula:


BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this is the largest group of people)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:


TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:


To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.60 to ~0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review the USDA guidelines webpage.

You'll find the following information particularly helpful:

• Intakes: Recommended Intakes for Individuals
• RDA and Adequate Intake for Vitamins and Elements
• Upper Limit for Vitamins and Elements
• Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

Do not become a slave to routine, with inflexibility compromising your quality of life.

Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.

Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements outside of convenience.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you refuse to fix your diet, then use the lowest dose, quality supplement(s) needed to cure any remaining deficiencies.

Achieving a healthy, balanced lifestyle can be accomplished by:

• Predominating your intake with a rich variety of whole, minimally processed foods.
• Staying in the ballpark of your macronutrient targets.
• Leaving a minority of the diet open for indulgences of whatever you want (10-20% guideline).
• Ignoring the rules of fad diets & being cautious of supplement marketing.
• Sticking with foods that fit your personal preference & tolerance.
• Making exercise a lifestyle change, not something you do on occasion.
• Getting proper hydration & rest.
• Relying on science & factual information instead of "It works for me", he said-she said mumbo-jumbo.
• Understanding the importance of "Everything in Moderation".

Macronutrient Targets:

• Bare minimum of 0.40-0.45 grams DIETARY FAT per 1 lb. body weight, unless obese (more if maintaining or bulking).
• 0.60-0.80 grams PROTEIN per 1 lb. body weight (scientific range that supports muscle synthesis in non-obese individuals)
• Let nutritious, high fiber CARBS (and ALCOHOL, if consuming) to fill the rest of your total daily calorie intake.

DIETARY FAT = 9 calories per gram
PROTEIN = 4 calories per gram
CARBS = 4 calories per gram
ALCOHOL = 7 calories per gram

Alcohol calories get used first as long as they are in your system.

Protein is the bricks. Carbs are the brick layers. Fat is the cement. Micronutrients (vitamins, minerals, etc) are the weatherproofing.

Use page 2 of this calculator to determine your TDEE (Total Daily Energy Expenditure): http://www.1percentedge.com/ifcalc/
• To maintain weight, consume an amount of calories equal to TDEE.
• To lose weight, consume 10% to 20% less than TDEE.
• To gain weight, consume 10% to 20% more than TDEE.

Other Tips:

• Adjust your MyFitnessPal Calorie & Macronutrient targets based on your activity level and total bodyweight.
• Don't overshoot your activity level. Don't undershoot your caloric intake.
• Continually adjust Calorie & Macronutrient targets for every 5 lbs. lost or gained.
• Begin to weigh food in ounces or grams and rely on the bar scanner whenever possible.
• If relying on TDEE, do not take away calories burned. The TDEE method already encompasses your activity level. In other words, don't use MFP for tracking exercise at all. Just nutrition.

__________________________________________

References:

http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.

Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.

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Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.

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Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.

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macrawford251 wrote: »

That was helpful bro appreciate it. I wonder why my old boxing coach told me to maintain 1500 cals a day? He is also 10% body fat and a vegan on a dumb expensive diet. lol The part where I'm at now is just trying to fix the diet to perfectly fit the macros without eating bread or other grains besides oats... My protein is around 85-100 a day, carbs 80-100, and around 25-30 grams of fat. Keep in mind the only active thing I do is skateboard most days for about an hour or so and its not too bad of a workout.

Sounds like he wanted you to be very lean and focused on speed over power, with very low bodyfat, and zero muscle building goals. That is what would be the result and you would be lucky to be a featherweight.

Bread and grains are not bad. Overeating and following a long term macronutrient imbalance is bad.

Follow the macro guideline I set above and you will be on the correct path. You are SEVERELY undeating dietary fat, which is crucial for hormone regulation, skin and hair health, sex drive, your reproductive and immune system in general, etc. etc.

^^

It depends on the advice and the person that is giving it.

In this particular sense, the OP is receiving good advice. However, I would agree that there is a lot of garbage advice out there.