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  #1  
Old 07-21-2009, 05:25 AM
jagsfan05 jagsfan05 is offline
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Default My Macros

I am 22, 193 lbs, 6'1". I have been trying to seriously bulk up in the past 1-2 months by changing my diet like you guys recommended. The only meat I eat is fish because I want to eventually become a vegetarian. My goal is to bulk up with muscle mass but lately I have been noticing I am gaining some fat in my stomach. Guess this is normal but it really irks me. This is an average meal plan for me:

Breakfast: 1 flaxseed oil pill, 5 egg whites, 1 scoop of ON Whey Protein, bowl of old fashioned oats or Kashi GoLean High Protein cereal, apple
Mid Morning: 1 scoop of ON Whey Protein, Peanut Butter sandwich, 1 bagel, banana
Lunch: Can of tuna wrapped in wheat tortilla, broccoli, black beans or red kidney beans
Mid Afternoon: 1 scoop of ON Whey Protein, large handful of almonds, celery, bowl of old fashioned oats
Dinner: Can of salmon mixed with large plate of egg noodles or brown rice, green beans or salad, black beans or red kidney beans
Before bed: Lowfat cottage cheese, 1 scoop of ON Whey Protein (Either now or afterworkout at 6 before dinner)

So my Macros for the meal plan that I used yesterday:
Calories: 3,298
Fat (g): 70.4
Carbs (g): 423.8
Protein (g): 258.6

Fat (19%)
Protein (31%)
Carbs (50%)

I am attaching the screenshot of the foods I entered. So how does this look? On a lot of foods besides my proteins, I noticed I am using more than one serving. Should I just go to one serving for pretty much everything besides protein?
Attached Files
File Type: doc FitDay.doc (454.5 KB, 6 views)
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Old 07-21-2009, 06:19 AM
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definitely get those carbs down lower....and replace those cals with healthy fats.
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Old 07-21-2009, 04:20 PM
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^^^ and protein.
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Old 07-22-2009, 05:12 AM
jagsfan05 jagsfan05 is offline
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Can you guys be a little more specific and maybe help me with the individual foods and amounts.

Thanks.
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Old 07-22-2009, 10:47 AM
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get rid of some of your carbs...like...200 grams worth...and replace it with more lean protein...and peanut butter....olive oil...avocados...walnuts....fish oil....flax oil....
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Old 07-25-2009, 01:01 PM
Riddick2112 Riddick2112 is offline
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if you are seriously trying to bulk up then gaining some fat is a natural by-product of the calorie surplus needed to gain muscle mass. the real question is HOW much has your waist increased in relation to your overall b/w increase? if you honestly think you're gaining fat too fast, you need to cut some cals overall, not cut carbs and replace them with equal cals of protein and/or fats.
trim 200-300 cals (50-75 grams) per day off your carb intake for a few weeks, keep tabs on your results and adjust accordingly.
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