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  1. #11
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    Quote Originally Posted by Deviation View Post
    It's less about exactly what you eat and more about the macros (macronutrients) & calories. Let's use the numbers you have.

    2644 calorie diet

    548 calories from carbs (137g * 4)
    568 calories from protein (142g * 4)
    -------
    1116 calories

    2644 - 1116 = 1528 calories remaining

    1528 calories = 169.7g of fat (1528 / 9)

    Your ratio (carbs/protein/fats): 21%/21%/58%

    This is completely opposite of what you want to do. You're missing a macro when you layout your diet: FAT. Fat itself doesn't make you fat, but it's very calorie dense. On that note, let me explain the above numbers a little.

    1g of carbs = 4 calories
    1g of protein = 4 calories
    1g of fat = 9 calories

    Again, FORGET what you're eating. You need to design the diet (macros & cals) THEN fit your food in it. Get an app like [URL="http://www.myfitnesspal.com"]www.myfitnesspal.com[/URL]. Hope this helps some.
    Deviation, thanks for that. I'll work backwards then and try and sort something out -

    How did you get those macro figures though? 137g of carbs (for example) as a percentage of 449g (in total) is 30%, not 21% (137 / 449 * 100). So in all it'd be:

    Carbs: 30
    Protein: 31
    Fat: 39

    Unless I'm doing something wrong...

  2. #12
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    Can't find macros on that website, but for 2,700 calories I worked it out as:

    Carb: 270g
    Protein: 270g
    Fat: 60g

    That for a 40/40/20 (carb/protein/fat) split. Seems like a lot of protein & carbs?

    With a 50/30/20 (carb/protein/fat) it's 337g, 200g, 60g respectfully.
    Last edited by WinstonPerry; 08-30-2012 at 09:01 PM.

  3. #13
    I Am JEFIT Legend Deviation's Avatar
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    It's based off calories. Given I didn't know your fat intake, I worked backwards to figure it out. It doesn't matter which direction you go. That said, I whipped that up quickly. Whoops. You got the idea though.

    50/30/20 would be more suited to bulking. 40/40/20 is closer to cutting. Yes that's quite a few carbs & protein. I would start lower around 2500 and work up if needed.
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  4. #14
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    Quote Originally Posted by Deviation View Post
    It's based off calories. Given I didn't know your fat intake, I worked backwards to figure it out. It doesn't matter which direction you go. That said, I whipped that up quickly. Whoops. You got the idea though.

    50/30/20 would be more suited to bulking. 40/40/20 is closer to cutting. Yes that's quite a few carbs & protein. I would start lower around 2500 and work up if needed.
    Thanks for that deviation, you've been a great help. I'll try and have a play with those ratios in mind, though that's a lot of carbs & protein to find - the protein I can deal with, just about, but the carbs might be the problem. I'll have to stick with the 30/30/40 split for now until I figure something out, cheers.

  5. #15
    I Am JEFIT Legend Deviation's Avatar
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    30/30/40 is going to make you gain more fat. Be cautious about that.

    One word my friend: beans. A half cup (86g) of pinto beans is:
    120 calories
    22g carbs (COMPLEX!)
    8g protein
    0.5g fat
    [URL]http://www.fns.usda.gov/fdd/facts/hhpfacts/New_HHPFacts/Beans/HHFS_BEANS_PINTO_DRY_A914_Final.pdf[/URL]

    Don't like beans? Sweet potatoes!
    105 calories (115g serving)
    24g carbs (simple & complex)
    2g protein
    0g fat
    [URL]http://www.fns.usda.gov/fdd/facts/hhpfacts/New_HHPFacts/Veges/HHFS_SWEET_POTATOES_FRESH_F160-F163_Final.pdf[/URL]

    You just have to look harder and in different places. It's a hard thing to learn. I'm always learning something new. You can do it.
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  6. #16
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    Today was my final day / week of the month - that's one month in now on Stronglifts.

    Monday

    Squat 45kg 5/5/5/5/5

    Bench press 30kg 5/5/5/5/5

    Deadlift 60kg 5/5/5/5/5

    Wednesday

    Squat 50kg 5/5/5/5/5

    Overhead Press 30kg 5/5/5/5/5

    Barbell Rows 37.5kg 5/5/5/5/5

    Friday

    Squat 55kg 5/5/5/5/5

    Bench Press 35kg 5/5/5/5/5

    Deadlift 70kg 5/5/5/5/5

    I'd injured my hip last week due to poor form - I wasn't pushing out my knees at all (I must have missed that part when reading SS); I corrected that and it felt fine on the Monday from a weekends rest. Squats on Monday & Wednesday felt pretty easy; I've been increasing by 5kg because of the ease.

    Quite a difficult workout today (Friday) - the squats were pretty tough, much more so than I expected (increased by 5kg again); I felt it work my lower back more so than my legs for the first time since I started. Form I think suffered a little bit in the later reps because it was a bit tough going; there may have been excessive lean forward on the ascent, not too sure though - it might just be the case it was harder than last time and I was feeling it more. No hip pain at all this week, which is good - I put down last weeks pain to not pushing the knees out.

    Diet is the same as above, I measured it out properly and it actually works out as 30/35/35 (protein/carbs/fat).

    Deadlift was fun and taxing but nothing too bad, I did an extra two sets today (Friday) and had upped it by 10kg since Monday.

    I think I'll only increase the squats by 2.5kg on Monday given how tough it was today.

    I took my BF today for the first time and it was 20% - I think I've putting on a fair bit because of my excessive calorie intake. I weighed myself to day as well and I came in at 12 stone 3 (170 pounds), so that's three pounds less from when I last weighed myself last week.
    Last edited by WinstonPerry; 08-31-2012 at 07:59 PM.

  7. #17
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    I got a question on the squats: when I'm ascending I sometimes find the bar shifts/jumps upwards a bit so it's slightly higher, it doesn't fall into a high bar position (that'd be impossible right? It'd be very difficult for the bar to shift so its completely on top of the shoulders); but wondering if that happens to others? It's nothing major but noticed it today.

  8. #18
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by WinstonPerry View Post
    I got a question on the squats: when I'm ascending I sometimes find the bar shifts/jumps upwards a bit so it's slightly higher, it doesn't fall into a high bar position (that'd be impossible right? It'd be very difficult for the bar to shift so its completely on top of the shoulders); but wondering if that happens to others? It's nothing major but noticed it today.
    The bar shouldn't shift at all. If it's moving up, then you're leaning forward or rounding your upper back.

    Have a look through these: [URL]http://www.youtube.com/playlist?list=PL8C5AA2B03DC4C50E&feature=mh_lolz[/URL] Great series.
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  9. #19
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    The extra weight around my gut because of the stupid amount I was eating the whole of last month has compelled me to rehash my diet - I've reduced my calorie intake to about 2k on non training days and it's now about 2,500 on training days. I need to burn this extra fat off. Protein will be around 140g regardless.

  10. #20
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    Week 5.

    Monday

    Squat 52.5kg 5/5/5/5/5

    Overhead press 32.5kg 5/5/5/4/3

    Barbell Row 40kg 5/5/4/3/2

    Wednesday

    Squat 55kg 5/5/5/5/5

    Bench Press 37.5kg 5/5/5/5/5

    Deadlift 75kg 5/5/5/5/5

    Friday

    Squat 42.5kg 5/5/5/5/5

    Overhead Press 32.5kg 5/5/5/5/5

    Barbell Row 40kg 5/5/5/4/3

    Tiring week really - I've gone too fast on the squats and it's taken it out of me. Deloaded to 42.5kg to work my way back again after failing on Monday at 57.5kg and having to go down to 52.5kg; Friday's session was okay, the squats were fine, but Monday's & Wednesday's squat session has taken it out of me a bit. My legs and lower back were sore still when I was doing the squats today - really felt it in my lower back (largely because of the heavy weights on Monday & Wednesday) and also my inner thigh.

    So a lot of soreness / tiredness - was thinking about getting a recovery supplement of some sort, and maybe skipping the squats on Monday to give my lower body more time to recovery after the battering on Monday & Wednesday (especially as Monday is deadlift day), not too sure though, see how I feel on Monday.

    Other than that, there's improvement on everything else.

    I was thinking of using my dumbells and doing some isolation work - would anyone recommend anything in particular? Or would it be a waste of time at this stage?

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