New to this and need help

[larbear1203]

Ok new here i am starting my routine I am taking prework out during the work out i am taking a bcaa after workout i am taking a whey protein powder and before bed glutamine. So my goal is to build muscle while loosing fat. I am also counting macro nutrient my current set up is 25% carbs 118g 35%protein 176g 49%fat 84g .is this a good plan any help welcomed

[MOUNTAIN-MAN]

Re: New to this and need help

What is your workout routine look.like.and how.many meals a.day

[larbear1203]

Re: New to this and need help

3 meals and three snacks a day. Lift for 45 cardio for 20 5 days a week


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[Torres]

Re: New to this and need help

Gunz should chime in as he's great at these things !!!
To me ur taking too many Supps , but that's just me .
What are ur #'s ??? Weight , height , BF % , those sort of answers will help us help you !!!
I am simple , as I take a pre and afterward I take a post shake ( sometimes ) if I'm not starving , then I'll just eat , and my shake will have a bunch of other ingredients in it , not just Whey !!!
And Iron can def help out as well !!! My .02 !!!

[BABY1]

Re: New to this and need help

Post workout shake...protein and?

[larbear1203]

Re: New to this and need help

231 height 5 10 don't know my bf but going to say high the shake is just a straight protein shake by optimum nutrition.


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[MOUNTAIN-MAN]

Re: New to this and need help

Whole.foods are better than shakes u need more food it looks like 1-2g protein per lb of bodyweight

[IRON-GAME]

Re: New to this and need help

I agree with MM. Your protein & total calories look low. Also just curious why are you consuming 49% of your calories from fat?

[larbear1203]

Re: New to this and need help

I agree with MM. Your protein & total calories look low. Also just curious why are you consuming 49% of your calories from fat?

I put my info in an app and that is what is auto generated for me

[MOUNTAIN-MAN]

Re: New to this and need help

Get more meals in with quality protein and carbs esp pre and.post work out 4--6 meals ed

[Trixie]

Re: New to this and need help

Ok new here i am starting my routine I am taking prework out during the work out i am taking a bcaa after workout i am taking a whey protein powder and before bed glutamine. So my goal is to build muscle while loosing fat. I am also counting macro nutrient my current set up is 25% carbs 118g 35%protein 176g 49%fat 84g .is this a good plan any help welcomed

Welcome, you came to the right place for help. Keep a log of your workouts and meals so that you can see what works and what you need to change.
~Trixie~

[Skeletor]

Re: New to this and need help

Everyone isn't the same....but this is what I do for meals. I do heavy lifting and Crossfit so I'm a bit leaner as I burn a ton of calories with Crossfit..
Morning
6 eggs with cheese on
English muffin
Snack
Protein shake made with almond milk
Lunch
Pre made 96% lean 1/2 Pound burger on a whole wheat bun with cheese
Snack
Protein shake with almond milk
Pre workout meal..
Coffee mixed with my protein shake with almond milk
Post workout meal
2 cups whole milk
2 scoops vanilla muscle milk
1 banana
Blend with ice
Dinner
6 eggs with cheese

[Yohimbe]

Re: New to this and need help

Hey, first welcome to FG.

When it comes to diet it's gonna vary from person to person. So, you'll need to find the right ratio that works for you when it comes to macros. Everyone's body will respond differently to higher carbs / low carbs etc... but you're on the right track.

Things to remember:

There are 4 calories for every gram of protein and carbohydrate.
There are 9 calories for every gram of fat.

I'll show you a quick way to break down your macros. I'm going to base everything off a 2,000 calorie diet just to give general ratios and make it simple. I keep my protein and carbs around 40% - 45% of my daily caloric intake and my fats around 20% - 30%. For me, I aim to consume about 1g of protein per pound that I weigh. Some guys say you need more, but it works for me. I currently weigh 235lbs, so that's about 235g of protein per day. When you calculate that out based on the number calories per gram (235g x 4 calories per gram = 940 calories from protein which is 47% based on a 2,000 calories diet) That only leaves you so many calories left of the 2,000 for carbs and fats, so needing to consume a gram of protein per pound and adhering to a 2,000 calorie diet will force you to consume less carbs while enabling you to keep your fats within a reasonable ratio to lose body fat. At the same time keeping your protein up to build some muscle.

That's just one simple calculation based off 2,000 calories. However, some people are more carb sensitive while others are less carb sensitive, so that's where you can play with your caloric intake and macros to achieve your desired results based on your body.

Some important things I would say to remember -- Get as much of your nutrients from food as you can. Shakes are great to supplement with, but food should be paramount. Spread your nutrients out between multiple meals per day. You said you have 3 meals and 3 snacks, so you're on the right track. From my experience, the body responds better to a consistent supply of nutrients.

Also, just curious what pre-workout you're taking? BCAAs are always good to supplement with post workout and throughout the day (I do) and what type of protein shake are you drinking?

[larbear1203]

Re: New to this and need help

Hey, first welcome to FG.

When it comes to diet it's gonna vary from person to person. So, you'll need to find the right ratio that works for you when it comes to macros. Everyone's body will respond differently to higher carbs / low carbs etc... but you're on the right track.

Things to remember:

There are 4 calories for every gram of protein and carbohydrate.
There are 9 calories for every gram of fat.

I'll show you a quick way to break down your macros. I'm going to base everything off a 2,000 calorie diet just to give general ratios and make it simple. I keep my protein and carbs around 40% - 45% of my daily caloric intake and my fats around 20% - 30%. For me, I aim to consume about 1g of protein per pound that I weigh. Some guys say you need more, but it works for me. I currently weigh 235lbs, so that's about 235g of protein per day. When you calculate that out based on the number calories per gram (235g x 4 calories per gram = 940 calories from protein which is 47% based on a 2,000 calories diet) That only leaves you so many calories left of the 2,000 for carbs and fats, so needing to consume a gram of protein per pound and adhering to a 2,000 calorie diet will force you to consume less carbs while enabling you to keep your fats within a reasonable ratio to lose body fat. At the same time keeping your protein up to build some muscle.

That's just one simple calculation based off 2,000 calories. However, some people are more carb sensitive while others are less carb sensitive, so that's where you can play with your caloric intake and macros to achieve your desired results based on your body.

Some important things I would say to remember -- Get as much of your nutrients from food as you can. Shakes are great to supplement with, but food should be paramount. Spread your nutrients out between multiple meals per day. You said you have 3 meals and 3 snacks, so you're on the right track. From my experience, the body responds better to a consistent supply of nutrients.

Also, just curious what pre-workout you're taking? BCAAs are always good to supplement with post workout and throughout the day (I do) and what type of protein shake are you drinking?

Thanks for the information everything I take is from optimum nutrition gold standard to be exact.

[Yohimbe]

Re: New to this and need help

Sure thing, anytime. Always feel free to post up any questions you have. There's no such thing as a dumb question. Always here to help.