Post your CURRENT Calories/Macros

[Flex500]

As the title suggests. Post what you are doing right now. Don't need your food listed or pictures (well share if you want but we have a thread for that).

• Training Days (4) = 2,800 (255c / 265p / 80f)
• Non-Training Days (2) = 2,000 (<10c / 265p / 125f)
• Saturdays (1) = 4,000-5,000 calories. Similar to non-training days with one large "free meal" at night

~19,700 calories / week = ~2,800/day on average. Usually at about 3,000-3,200 calories my weight stays the same so in a bit of a deficit right now.

 

[hawkmoon]

Training days
P:225-250
C:500-600
F:50-75

Off days
C:-250-300

 

[Piromanu87]

Training days:
5100 calories:
270 protein,
888 carbs,
52 fat

Rest days:
4500 calories:
270 protein
694 carbs
76 fats.

 

[bizzbtw]

4 medium days @ 5000 calories
Protein - 375g
Carbs - 645g
Fats - 89g

3 high days @ 5700 calories
Protein - 345g
Carbs - 1000g
Fats - 49g

High days can get up to 7-8k, just depends on my free meal on those days, and how much of a fatty I’m being.

 

[traininsane11]

Training days
Protein: 250g
Carbs: 500g
Fats: 20g

Rest days
Protein: 250g
Carbs: 300g
Fats: 30g

At about 290lbs

 

[qbkilla]

2550 cals ed
Macros typically 200g protein, 300-350 carb, 60-75 fat. I like variety so Macros aren't always 100 percent the same but close..typical day is something like

Noon
Eggs and spinach with oats topped in Greek yogurt, fruit, honey

3pm
2 cans sardines on sourdough w/pasta sauce, avocado and fruit

Workout

8pm
8-10oz salmon, 300g bakaed apple, oats topped with Greek yogurt/fruit/honey

Occasionally mix in chicken or shrimp.

 

[Simon90]

Training day: (direct macros only)
850g carbs
380g protein
No added fats except fish oil

Rest day: (direct macros only)
650g carbs
380g protein
No added fats except fish oil

Food goes up when 2 of the 3 things happen:
Weight stalls for 3 to 4 weeks
Performance in gym feels off
Physique looks smaller/flatter/softer/just worse in general.


Same food every day, oats, jasmine rice, gluten free sour dough(1meal), berries for carbs, 2%turkey mince, egg whites, whey iso for protein, nordic fish oil for a little fat.

500g cooked weight greens every day aswell from a mix of spinach, green beans, spinach. This isn't calculated into my macros.

12 weeks post show and appetite as high as it was on prep.

I am my biggest critique but I'm actually surprised at the progress I've made so far and how the weight I've gained whilst retaining condition.

Ofcourse there is a part of me that wants to push the food higher, but I make this mistake all the time and it only ends up the same. More bodyfat, poor insulin sensitivity and fooked digestion.

 

[Josefein421]

Off Day
3,636 Calories | 360g Protein | 90g Fat | 346g Carbs

Training Day
4,376 Calories | 375g Protein | 56g Fat | 593g Carbs

 

[Flex500]

Damn I'm quite jealous of all the food some of you get to eat!

 

[control]

Protein: 240 grams

Everything else is pretty much open...

 

[Mufasa123]

I eat lower carb though not a strict keto. Higher carbs cause issues for health if sustained.

Maintenance 3350cals
Protein 235g (I target or use this as minimum)
Carbs Net 126g (try to keep max 15% cals and closer to 10% unless cheat meal which is usually planned and budgeted anyway)
Fat 212g (this is the plug to hit cal target)

If cutting/bulking I can eat leaner or fatter proteins as well as different portion sizes. Big cals I'll add some carbs. Most carbs usually are berries, maybe dairy or incidentals. I rarely eat anything sugary.

I will say that I've eaten like this for a long time but coming to this board really got me to count and track everything (scale too). It's made a massive difference. Everything becomes very predictable and controlled - less random. Even cheat meals getting eye ball estimates don't mess with it. Wish I'd been more precise when I was younger but as with everything...

 

[JJT]

Training day: (direct macros only)
850g carbs
380g protein
No added fats except fish oil

Rest day: (direct macros only)
650g carbs
380g protein
No added fats except fish oil

Food goes up when 2 of the 3 things happen:
Weight stalls for 3 to 4 weeks
Performance in gym feels off
Physique looks smaller/flatter/softer/just worse in general.


Same food every day, oats, jasmine rice, gluten free sour dough(1meal), berries for carbs, 2%turkey mince, egg whites, whey iso for protein, nordic fish oil for a little fat.

500g cooked weight greens every day aswell from a mix of spinach, green beans, spinach. This isn't calculated into my macros.

12 weeks post show and appetite as high as it was on prep.

I am my biggest critique but I'm actually surprised at the progress I've made so far and how the weight I've gained whilst retaining condition.

Ofcourse there is a part of me that wants to push the food higher, but I make this mistake all the time and it only ends up the same. More bodyfat, poor insulin sensitivity and fooked digestion.

Curious how did you titrate food up post show? And do you notice any benefits to with such lowered fat intake? I realise since on PEDs we dont require as much as fats but how about for lipid managment, joint health, cell membranes, vitamin absorption, etc?

I'm not an advocate for high fat either but curious to know why not a low-moderate approach.

 

[Splitzz]

Currently cutting
300 Protein
275Carbs
45 Fats

 

[PissedPajamas]

Training days
Protein: 250g
Carbs: 500g
Fats: 20g

Rest days
Protein: 250g
Carbs: 300g
Fats: 30g

At about 290lbs

How in the fuck lol. Envious

 

[traininsane11]

How in the fuck lol. Envious

?? As in how is it so low I’m guessing certainly feels it hungry 24/7 man

 

[w4rr10r]

Just started week two of a fat loss phase, macros are direct sources only/added fats:

TD (4): 200p, 610c, 33f
NTD: 200p, 340c, 43f

 

[SMOLWARRIOR]

Training Days: 4 - 259p, 333C, 66f
Non Training: 3 - 262p, 197c, 87f

In a fat loss phase for about 3 weeks now, down about 5 pounds

 

[rotinaj]

Wtf is with these huge caloric swings on training vs non training days?

Ya’ll think you’re burning 1000 calories and/or hundreds of carbs in an hour or two of picking things up and putting them down?
Lifting burns on avg 300-600 calories per hour, which typically is max 60% from glucose if your intensity is perfectly aligned for glucose metabolism. That is 45-90c~ a per hour of lifting max.

A small reduction in carbohydrates relevant to the negation to periworkout nutrition on non-training days may be justifiable… but if you’re not low single digits, or in prep, or slamming insulin on lifting days, please hire better diet coaches.

Currently down to
P270/C450/F80

From peak bulk at
P280/C800~/F100

“Non training days” I eat a little less rice, because I still stretch and get my steps lol

 

[Klax]

This thread would be a lot more insightful if people posted their bodyweight/size to go along with their macros.

 

[anarchocapitalist]

I'm 5'6" 195lbs currently starting my diet on 3000 calories per day. I don't count my protein, but on the rare day I do I eat about 180-200 grams per day. I don't think you need a lot of protein to be honest. Weights 30 minutes everyday. Cardio stairmill 30 minutes everyday. I work a fairly physical job. Two cheat meals per week anything goes I eat until I hate myself.