Messed Up Macros

[mcdonough9395]

Hey Guys. This is the cutting diet ive been on. I just recently broke down the calories and macros and found a problem.


Meal 1: Slice While Wheat Bread, Serving ANPB, Cup Cereal ... 450 cal. 28p/53c/20f

Meal 2: Protein Shake, Banana ... 300 cal. 41p/35c/1f

Meal 3: Chicken Salad ... 220 cal. 30p/2c/2f

Meal 4: Pre-WO Protein Shake ... 90 cal. 20p/2c/1f

Meal 5: Post-WO Protein Shake w/ Dextrose ... 360 cal. 40p/50c/2f

Meal 6: 8oz. Chicken, Cup Carrots, BBQ Sauce ... 290 cal. 50p/10c/4f

Before Bed: 16oz. Skim Milk ... 90 cal. 16p/26c/0f

Totals: 1800 cal. 225p/178c/30f


I think my protein and carb intake are where they need to be but im pretty sure i need to up my fat intake because 30 grams is far too low. However i dont want to up my calories too much. I have these Flaxseed Oil caps that are 10 calories but but only have 1 gram of fat. Will taking 2 or 3 of these a day be enough or is there a better way or better fat supplement (Flax or Fish Oil) that i should get?

[VikingWarlord]

Cut your carbs down. Have a cup of cottage cheese and half an avocado in the morning. Plenty of monounsaturated fats, far less carbohydrates, and a little lower cal than what you have now.

Why are you drinking so many shakes? Is it convenience or what? Throw some tuna or something in there. It's cheaper and better in that it's whole food.

[king8329]

Hey Guys. This is the cutting diet ive been on. I just recently broke down the calories and macros and found a problem.


Meal 1: Slice While Wheat Bread, Serving ANPB, Cup Cereal ... 450 cal. 28p/53c/20f

Meal 2: Protein Shake, Banana ... 300 cal. 41p/35c/1f

Meal 3: Chicken Salad ... 220 cal. 30p/2c/2f

Meal 4: Pre-WO Protein Shake ... 90 cal. 20p/2c/1f

Meal 5: Post-WO Protein Shake w/ Dextrose ... 360 cal. 40p/50c/2f

Meal 6: 8oz. Chicken, Cup Carrots, BBQ Sauce ... 290 cal. 50p/10c/4f

Before Bed: 16oz. Skim Milk ... 90 cal. 16p/26c/0f

Totals: 1800 cal. 225p/178c/30f


I think my protein and carb intake are where they need to be but im pretty sure i need to up my fat intake because 30 grams is far too low. However i dont want to up my calories too much. I have these Flaxseed Oil caps that are 10 calories but but only have 1 gram of fat. Will taking 2 or 3 of these a day be enough or is there a better way or better fat supplement (Flax or Fish Oil) that i should get?

What is your current weight/height? Fat intake is a bit low and depending on your current bodyweight I wouldnt drop cals. any further. Could be of more assistance once I know your stats.

[mcdonough9395]

Im 5' 9" 175 lbs. And yeah im not looking to drop anymore cals just to add some more fat into my diet without uping the cals too much.

[king8329]

Im 5' 9" 175 lbs. And yeah im not looking to drop anymore cals just to add some more fat into my diet without uping the cals too much.

Currently your fat intake is about 15% of your daily macros. you want around 25% IMO. Given that, you would need to add in about 19g fat daily while staying at 1800 cals. Given that 1g fat =9cal, and 1 g carbs=4cals, you would need to drop about 40g carbs and replace them with the 19g fats to stay within your 1800 cal. mark. This can be done by taking out whatever carb source you like and adding in sunflower kernels,etc. Personally, I'd keep things as you currently have them and just add in about 20g fats, which would bring your total cals to just under 2000. Slightly higher than what you currently consume but still low enough to "cut" at 175. Does this help any?

[mcdonough9395]

Very much thank you.