Think I? Might Have It About Right...Wrong

[JPS]

Hi,

I started training just before christmas. Started at 19stone and 5,10 now 17st 6lb (and still 5,10") so seen just over a stone drop and have started to see some real changers in body

For the past week i have been macro counting and think im pretty much ok with where i am at but im sure one or more of you will be able to comment and add value.

Currently i am eating 7 meals (including pre and post workout) and my macros are 1717 cKal, 30g Fat, 137g Carbs and 225g protein. AND 2-4 litres of water

I am weight training 3-4 times a week with 3-4 light/med cardio sessions.

My goals are to prob get down to a lean 15/16stone by 1st Feb 2013 (my 30th Bday)

Supps - Creatine Mono (post wout) / BCAA (post and pre wout) / CLA / Omega 3

My go
Let me know your thoughts...........

[chill9]

Well first off the whole eat "7 meals a day" is a bit of a myth. Make it easier on yourself and eat less meals but increase portion sizes.

Increase your protein, it should be at least 1g per lb of bodyweight. I would also increase fat and decrease carbs. Your calories are quite low. For your workout days it should be a lot higher, but 1700ish is ok for rest days.
Are your calories the same everyday?

Don't worry about BCAA's post workout.

[JPS]

Firstly, thank you for the reply.

My cal's are about the same every day apart from 2 days a week when i have a cheat meal

1g+ protein per lb fat i can sort out
so do you suggest 3 good meals + one or 2 shakes to make up macros?

Because my goal is to drop fat where would you suggest i aim for regarding carbs and cals?

[chill9]

No probs. I would look at carb cycling, so carbs are higher on workout days and then reduce them to something like 50g on rest days.

Have the cheat meal on a workout day, I have a massive steak burger or pizza on a friday night after a massive weights session!

Yeah 3 meals and two shakes is pretty much what I do.

Calories wise your BMR is approx 2250.

On rest days personally I would go for 1750 calories, 1g protein per lb in bodyweight, carbs less than 50g and then make up the calories in fat.

Workout days I would gor for 1750 plus whatever you burn off at the gym. So same protein, equal carbs to protein and then rest in fat. (Having higher carbs here means its easier to have a cheat meal, in my experience they are usually high carb!)

This is just what I am doing, loads of people have different ideas, but this has worked for me.

What shakes are you using?

[chill9]

Also do you have an active job? This will effect your calories.

[JPS]

not active, i am either sat at desk or in car

I train in at about 7pm

[chill9]

That's fine, you probably want to make your post workout meal your largest and eat most of your carbs then.