Macro-nutrient breakdown

Back to: Ask Ian5 Replies

Home / Forums / Ask Ian / Macro-nutrient breakdown

  • This topic is empty.
  • Author
    Posts
  • JUiCeD_Up
    February 18, 2006 at 4:05 am #481

    Hey Ian, what’s your daily macro-nutrient breakdown and do you spread them out over 5 or 6 meals per day?

    IAN
    February 18, 2006 at 9:31 pm #2341

    This is my current diet. (cutting)

    7-8am 1x coffee

    830am 3x weetbix
    1 cup skim milk

    Workout

    1100 am 1x Wpi+Creatine+ L Glutamine
    Muesli, Yoghurt, Honey and half a Banana

    1200 1x Tuna
    1x nuts (cashew)

    200pm 2x rice crackers
    1x jam

    300pm Wpi+1 cup skim milk

    500pm 1 coffee/Green tea

    610pm 1x Chix breast+Veggies

    1000pm 1x caseinate
    1x skim milk
    1x Flaxseed
    Total Calories 2210
    Carbs 186
    Protein 208
    Fat 80
    I’ve dropped 8kgs in about 7 weeks 103kgs to 95ish. Try to make sure all your carbs are before lunch time, fats are later on in the day-the body handles fat much better later on.

    JUiCeD_Up
    February 18, 2006 at 10:35 pm #2342

    What about when your bulking?

    IAN
    February 20, 2006 at 7:11 am #2343

    In the past I’ve pretty much ate as much as I could just to get the bulk on, but now I’m a little older I’ll be a little more careful. Just eat clean in large amounts and replace salads with potatoes and pasta…ooh and some lovely bread 😀

    JUiCeD_Up
    February 20, 2006 at 8:14 am #2344

    This is what my daily macro-nutrient breakdown looks like that I was going to start following (bulking)…

    Calories:
    3440 kcalories per day, spread over 5 meals, that’s 688 kcals per meal, breakdown is below:

    Protein:
    189.2 grams of protein, spread over your 5 meals.
    This equates to 757 (calories) per day from protein.
    This equates to 37.8 grams of protein per meal.
    That will be 22% of my daily calories.

    Fat:
    115 grams of fat per day, spread over your 5 meals.
    This equates to 1032 (calories) per day from fat.
    This equates to 23 grams of fat per meal.
    That will be 30% of my daily calories.

    Carbohydrates:
    413 grams of carbs per day, spread over 5 meals.
    This equates to 1651 (calories) per day from carbs.
    This equates to 82.6 grams of carbs per meal.
    That will be 48% of my daily calories.

    But I think I like your advice better, ‘Just eat clean in large amounts and replace salads with potatoes and pasta…ooh and some lovely bread ‘. 😀

    IAN
    February 20, 2006 at 8:33 am #2345

    Just a question what do weigh now? and how many grams of protein per pound of bodyweight were you working on?

    JUiCeD_Up
    February 20, 2006 at 10:45 pm #2346

    I’m 86kg, and was working on 1 gram of protein per pound.

  • Author
    Posts
  • You must be logged in to reply to this topic.