Beginners help with diet/macros

[thewiseguy31]

Hi everyone. First time posting here.

I am 37, 5"8 about 193 pounds. I am going to be following the "body for life" regimen as it has worked well for me in the past, and it is something that I can actually stick to. goal is to lose 20 lbs and then revisit diet/excercise routine. Ultimately I want to turn to a more paleo like diet but right now I need the carbs to work out so frequently.

Current exercise:

3 days/week: 22 min of interval training on elyptical
3 days/week: weights; (week 1 = 2 days upper body, 1 day lower...then reverse in week 2 etc etc)
Each exercise is for major body parts, increasing weight each set and decreasing reps each set. 6 sets for each body part with last 2 sets being super-set.

Typically I am burning 300 - 450 calories on any day I work out.

Based on some research here are nutritional targets:

Calories: 1800
Protein(g): 135
Fat(g): 50g
Carbs(g): 202

Here is current nutrition plan:

Breakfast
Coffee/butter/MCT oil
Calories: 360
Protein(g): 5
Fat(g): 38
Carbs(g): 0

Snack
Apple/Cottage Cheese
Calories: 183
Protein(g): 13
Fat(g): 7
Carbs(g): 43

Lunch
Gluten free bagel w/ ham
Carrots
Calories: 450
Protein(g): 11
Fat(g): 10
Carbs(g): 84

Snack
Apple/Cottage Cheese
Calories: 183
Protein(g): 13
Fat(g): 7
Carbs(g): 43

Dinner
Either chicken/beef or salmon
Calories: 220-480
Protein(g): 22-72
Fat(g): 14-26
Carbs(g): 0

Depending upon what I eat for dinner (beef, chicken or salmon) the residual amounts for last meal of the day are:

Calories: 404 - (76)
Protein: 71 - (1)
Fat: -26 - (52)
Carbs: 32 - 32

I am thinking a protein shake would be adequate for the last meal of the day, but I am looking for suggestions or recommendations on any part of this plan.

Also FYI--Sunday is day off from working out and according to the body for Life plan, I am able to eat anything this day.

Thanks for the help!

-Mike

[Boss Man]

Hi Mike, good to speak to you.

Current exercise:

3 days/week: 22 min of interval training on elyptical
3 days/week: weights; (week 1 = 2 days upper body, 1 day lower...then reverse in week 2 etc etc)
Each exercise is for major body parts, increasing weight each set and decreasing reps each set. 6 sets for each body part with last 2 sets being super-set.

(I'd amend that to a 4 ay workout strategy on weights, as working one body part once on alternate weeks might cause some regression of progress, compared to the 2x a week on the other weeks, unless that one workout on alternate weeks was twice the volume and if you already pack a lot of volume into both of the two sessions, you could be then having a session next week, where you were trying to double up and use too much volume, so if you have 2 upper body and 2 lower body workouts a week that would be better.

You would then keep the upper body and lower body workouts the same, so you have 1 workout for each area of the body done 2x a week, which hopefully makes sense.)

Typically I am burning 300 - 450 calories on any day I work out.

Based on some research here are nutritional targets:

Calories: 1800
Protein(g): 135
Fat(g): 50g
Carbs(g): 202

(Sedentary males need 2,000 a day and you could a bit more on workout days, so certainly bolster up your calories on days when you workout.)

Here is current nutrition plan:

Breakfast
Coffee/butter/MCT oil
Calories: 360
Protein(g): 5
Fat(g): 38
Carbs(g): 0

(I'd substitute the MCT oil with coconut oil, as cocnut oil is better. I'd also include some form of added protein in this meal like eggs, or ham, turkey, beef, chicken, or pork from a packet.)

Snack
Apple/Cottage Cheese
Calories: 183
Protein(g): 13
Fat(g): 7
Carbs(g): 43

(Go for low fat cheese, as it's got more good fat, calcium and protein, per 100g)

Lunch
Gluten free bagel w/ ham
Carrots
Calories: 450
Protein(g): 11
Fat(g): 10
Carbs(g): 84

(Fine)

Snack
Apple/Cottage Cheese
Calories: 183
Protein(g): 13
Fat(g): 7
Carbs(g): 43

(Same advice as earlier)

Dinner
Either chicken/beef or salmon
Calories: 220-480
Protein(g): 22-72
Fat(g): 14-26
Carbs(g): 0

(I would have the larger calorie portion on workout days and the lower one on non-workout days)

I am thinking a protein shake would be adequate for the last meal of the day,

(I would say get your diet and training sussed so you're on it before concerning yourself with protein shakes. They can be worthwhile some of them, but not from the get go or practically the get go.)