Thread: Abs or die

1.25g of protein per lb of weight so 357g protein = 1430 cals

Maybe start at 1g per lb carbs. 286g carbs = 1144 cals Carbs, try to do all complex carb except post workout. Faster carbs are ok then because your muscles are ready to use those cals to replenish nutrients.

Id prob try to keep fats pretty minimal maybe 100 or so. 100 g fat is 900 cals. Get these mostly from your protein sources, lean beef, chicken, fish, turkey. Dont be scared to use a little olive oil or coconut oil to cook with, just dont go overboard.

3474 cals per day give or take 5% or so.

What do you think Joko? Seem like a decent place to start?

Originally Posted by Boombalaty

1.25g of protein per lb of weight so 357g protein = 1430 cals

Maybe start at 1g per lb carbs. 286g carbs = 1144 cals Carbs, try to do all complex carb except post workout. Faster carbs are ok then because your muscles are ready to use those cals to replenish nutrients.

Id prob try to keep fats pretty minimal maybe 100 or so. 100 g fat is 900 cals. Get these mostly from your protein sources, lean beef, chicken, fish, turkey. Dont be scared to use a little olive oil or coconut oil to cook with, just dont go overboard.

3474 cals per day give or take 5% or so.

What do you think Joko? Seem like a decent place to start?

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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Originally Posted by G_nome76

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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Download MyFitnessPal on your phone. Its pretty easy to track that stuff with it

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It will take a bit of playing around with myfitness pal to figure it all out. You are a good bit bigger than I am but I try to hit 6-7 meals a day. Usually 6-8oz of protein per meal. Eat lots of veggies, asparagus, spinach, bell peppers all low calorie and high in micro nutrients. Carbs something like 5-6oz sweet potato or 1c brown rice or 1c oatmeal for breakfast, quinoia or however the f you spell it.Oh yea, beans are a super great carb and also have a good bit of protein and fiber. Let see what we have here.

357 /6=59g protein per meal. 10oz chicken breast is 55g protein and 8g fat for example.

286/6 = 47g carbs per meal. 1c cooked brown rice is 45g carbs.

cook your chicken in 1 tbsp of olive oil. 300 cals and 15 g of fat.

Add some broccoli, spinach peppers or something like that and you got a good healthy meal.

Get the app and play with it a bit. IT will make much more sense once you start using it. It also has a barcode scanner feature that is really cool too, just scan the bar and it will locate all the macros for that item automatically 99% of the time.

Originally Posted by G_nome76

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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Originally Posted by Boombalaty

1.25g of protein per lb of weight so 357g protein = 1430 cals

Maybe start at 1g per lb carbs. 286g carbs = 1144 cals Carbs, try to do all complex carb except post workout. Faster carbs are ok then because your muscles are ready to use those cals to replenish nutrients.

Id prob try to keep fats pretty minimal maybe 100 or so. 100 g fat is 900 cals. Get these mostly from your protein sources, lean beef, chicken, fish, turkey. Dont be scared to use a little olive oil or coconut oil to cook with, just dont go overboard.

3474 cals per day give or take 5% or so.

What do you think Joko? Seem like a decent place to start?

Absolutely boom lauds out s nice plan for you to follow you have to start getting regimented


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