To My Fellow Newbs: Diet Is Equally Important
I am guilty of eyeballing my food portions to approximate my ratio of macros – this is no longer acceptable! I would like to compete in bodybuilding shows within the next 2-3 years and don’t see it happening at the rate I have been going. I put forth maximal effort in the gym but not in the kitchen . . . Eating just ok is not enough.
Bodybuilding is NOT 30% training and 70% diet; It IS 100% training, 100% diet, and 100% focus. If I am going to get serious about this, I need to go all in!
I am going to fully embrace what the bodybuilding lifestyle is all about. No more approximating my ratio of macros . . . No more half-assed effort! My goal is to be the best version of me. The proceeding portions represent fully cooked food:
Rice (8.34 cups): 363 Grams of Carbohydrates. 35 Gram of Protein, 3.6 Grams of Fat = 1701.36 Calories
5 Large Eggs: 0 Carbohydrates, 30 Grams of Protein, 25 Grams of Fat = 370 Calories
2 Cups of Oatmeal: 54 Grams of Carbs, 12 Grams of Protein, 6.4 Grams of Fat = 290 Calories
24 Ounces of Turkey Breast: 0 Carbohydrates, 204 Grams of Protein, 5 Grams of Fat = 600 Calories
4 Bananas (Medium): 108 Grams of Carbohydrates, 4 Grams of Protein, 0 Fat = 420 Calories
3 and ¼ tbsp. Olive Oil: 0 Carbohydrates, 0 Protein, 44 Grams of Fat = 386.75 Calories
Caloric Ratio:
Carbohydrates: 525 Grams (55%)
Protein: 283 Grams (30%)
Fat: 84 Grams (20%)
Total Daily Energy Expenditure: 3768
I am aware it is strange (mathematically) that my macros total 105%. I used a basic calculator and came up with the above percentages. For example: macro x caloric value (e.g., 525 carbs x 4), divided by TDEE (3768) = 55%. It should be noted this is a bulking diet, but that still does not explain the additional 5%.
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AnonDont forget to wash it down with a Viking Mass Shake and a peanutbutter sandwich before bed.
KMJacobsGreat info!
Guess what? You can get free nutrition tools from the US government!
Use the link below to search for the nutritional contents of a food using words like "egg raw" or "egg cooked" scroll down to the food code you want and select it. select your measurement and enter the serving amount. You get a nutrition label with everything an egg has. And an egg has a lot in it.
https://reedir.arsnet.usda.gov/codesearchwebapp/(S(1j1t10iamp50kdhtdmkvkbud))/codesearch.aspx
But wait, there's more!
For those that are thinking, "That's great, but it's too much effort to bookmark and use this on line. There should be a better way."
There is! follow the link below and download FoodSearch5Install.exe
You'll be able to install an app that will work off of your desktop.
https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-n...
For those who have windows newer than windows 7, after install, right click on the programs desktop icon > properties > run in compatability mode windows XP
Thanks for this!
It's nice when I see mods dropping knowledge. Nice reply!
The best part about the whole eggs, besides the protein and cholesterol, is that there's around 5-600 MG's of Choline in those bad boys! Sure beats the price a supplement store would charge.
More like: Choline, total (mg) 146.9 per 1 large egg (50g)
Thank you. I meant to say 5-600 MG of Choline in 5 large eggs, but even that number was a tad off.
5 large eggs 30g of protein?? Better check your sources...
Measure Description 1 large raw
Servings 5
Servings Weight 250g
Water (g) 190.38
Energy (kcal) 358
Protein (g) 31.4
Fat, total (g) 23.78
Cholesterol (mg) 930
Choline, total (mg) 734.5
Measure Description 1 large cooked
Servings 5
Servings Weight 250g
Water (g) 184.15
Energy (kcal) 405
Protein (g) 30
Fat, total (g) 29.28
Cholesterol (mg) 875
Choline, total (mg) 677.8
This is the kinda stuff gold! exactly what this site is for!
Totally agree. That's why I like this site.
My carton of large eggs says 6 grams per egg. Do you think I can make a lawsuit out of this?
Guys that's sad u should think about that. Our large eggs contain between 6.5 to 7.5 g
backonroidsEggs I get are 6g per large egg
6 grams protein per large egg x 5 eggs equals 30 grams, yes. What eggs are you using, ostrich eggs?
No but seems like you are using quail eggs. Medium size eggs have like 6.5 so large ones have at least 7 not that big of a difference but it is if you're making the effort of counting every single calorie
Might vary state to state depending on the size of local chickens. I really don't know. I'm going based on the packaging I have. Each large egg contains 6 grams of protein according to what it says. Extra large eggs contain 7 and jumbo eggs contain 8 grams of protein per egg.
I'm over the pond and I get very large free range eggs and they contain 9.1g of protien per egg
My chickens are on a strict protein diet (12g/lb) along with rigorous morning calisthenics. I get 15.33g of protein/egg.
I would like to reserve a space at your establishment please! ;)
Do you scare your chickens by tellling them you're going to feast on them if they don't produce eggs with a minimum of 15.33g of protien/egg? Haha
I would be grateful to any math whiz that can help me figure this out. LMAO!
ClassyChassisC 525x4=2100
P 283x4=1136
F 84x8.9=748
T 3984
2100/3984 = 52.7%
1136/3984 = 28.5%
748/3984 = 18.7%
T 99.9% (a little bit lost in rounding)
IMO you'd make better muscular gains w 500g protein, 400g carbohydrate, and 80-100g fat (which should include a fair amount of Omega 3).
AAS increase nitrogen retention. They increase the amount of protein your body can assimilate. You can't assimilate what you don't eat. Carbs, as long as you have enough to maintain glycogen, any more than that will be stored as fat. Essential fatty acids are, well, essential.
The difference between 300g protein and 500g on AAS is night and day in terms of muscular gains.
Thanks for the correcting my math, I don't know how I missed that. Good eye!
FR Sent!
ClassyChassisAccepted