chrisw77's Journal, 03 Nov 19

Here's something I'd come across while looking up macro balancing for my meals awhile ago.

This article is talking to bodybuilders, but the principals remain the same - just scale to your goal levels 👍🏻.


https://www.muscleandfitness.com/nutrition/gain-mass/eat-yourself-huge?page=1

TLDR:

"Scenario 1: If the number on the scale is higher and there's no change in bodyfat percentage via skinfold caliper measurements - in other words, you're adding size and holding steady in terms of leanness - continue using our simplified dietary guidelines.

Scenario 2: If the scale isn't budging at all, you're not eating enough. Try doubling up on carbs at two meals other than the postworkout meal. Consider adding more protein as well by eating, for example, 9 or 10 ounces of meat instead of 6 ounces at two meals other than the postworkout meal.

Scenario 3: If your bodyweight has increased and you find via the caliper that you're adding equal amounts of muscle and fat, decrease your intake of carbs. Eliminate them at any two meals, preferably the final two meals of the day. (You'll use more carbs earlier in the day; carbs consumed at night are more likely to be stored as bodyfat.) If you train at night, however, you'll still need the larger postworkout meal; in that case, eliminate carbohydrates at two meals besides postworkout.

Scenario 4: If the number on the scale is increasing and you're losing bodyfat, double your carb intake at all meals and start eating 1 1/2 times the original protein suggestions at each meal. In other words, push the envelope. Your body's not gaining fat, so eat as much as you can. The reason behind the fat loss is typically a metabolism increase - calorie-burning - that can accompany a gain in mass.

Scenario 5: You were seeing great results for, say, four weeks, with an increase in bodyweight without adding bodyfat. Then, wham - your bodyfat shoots up from 10% to 12%. The solution: Reduce carbs at your two final meals of the day. If you're eating one potato, cut it in half. Stick with this for a couple of weeks and your bodyfat levels should come back down. Then you can increase your carbs again, and this time around, your body may add muscle with little or no bodyfat."

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3438 kcal

Fat: 91.79g | Prot: 234.41g | Carbs: 433.59g.   Breakfast: Publix Quick Cooking Oats, Great Value Whole Milk, Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk. Elevenses: Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Lunch: Roasted Salted Cashew Nuts, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Chewy Bars - Oats & Chocolate. Dinner: Malt-O-Meal Double Chocolate Brownie Crunch, Great Value Whole Milk, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3324 kcal

Exercise: Sitting - 2 hours, Sleeping - 8 hours and 30 minutes, Cooking - 45 minutes, Driving - 1 hour, Showering - 30 minutes, Resting - 45 minutes, Bus Driving - 10 hours and 30 minutes. more...