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This is the way. It's all spelled out for you here by a renowned and respected pro bodybuilder: https://www.animalpak.com/blogs/fit...-only-diet-youll-need-the-balanced-macro-diet
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I am using myfitnesspal to track food intake. Right now I am trying to get in the consistent habit of tracking. Once I get that habit down, I will worry about what I am tracking. I can only handle so many chores, efforts and restrictions at a time.Be careful with that "bulk" stuff. People take that way too loose. You might get stronger, but you'll also get fatter. You will have to eat enough calories to build mass, but not so much that you can't burn it all. A good nutrition tracking all like Nutrionix is a great help. Get used to weighing your food so you know what you're ingesting. Try to eat between .8 and 1g of protein for your desired body weight per day. Depending on your glucose tolerance, you can determine what the rest of your calorie load is. Since my glucose tolerance isn't great, the rest of my calories is mostly fats.
If you eat packaged food, you can probably just scan the bar code and weigh the food. Pretty simple. I created 10 days of food and screen shotted them. Each day gives me a little something different for variety. Each day is at least 200g of protein and is between 1800 and 2000 calories. So it doesn't matter which meal plan I follow that day as long as I pick from the 10 screen shots. Makes life pretty easy.I am using myfitnesspal to track food intake. Right now I am trying to get in the consistent habit of tracking. Once I get that habit down, I will worry about what I am tracking. I can only handle so many chores, efforts and restrictions at a time.
I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.If you eat packaged food, you can probably just scan the bar code and weigh the food. Pretty simple. I created 10 days of food and screen shotted them. Each day gives me a little something different for variety. Each day is at least 200g of protein and is between 1800 and 2000 calories. So it doesn't matter which meal plan I follow that day as long as I pick from the 10 screen shots. Makes life pretty easy.
Once you log a day of food on my app, I can just copy onto a different date. So the work is just making the plans the first time and then weighing portions to conform to it. I am trying to lose weight, and so far I'm down about 45lbs. Here is an example:I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.
What app do you use to track?Once you log a day of food on my app, I can just copy onto a different date. So the work is just making the plans the first time and then weighing portions to conform to it. I am trying to lose weight, and so far I'm down about 45lbs. Here is an example:
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Nutritionix. It's really easy.What app do you use to track?
Good idea. I will break my overall 1000lb goal into smaller monthly goals.@arakboss instead of setting goals that are over a year away try setting monthly or weekly goals. Easier to reach, tangible and less forgettable. Lots can happen between now and 2026 and gains are rarely linear.
When you start to meal prep, remember that's another new thread.I have thought about meal prepping and/or segregating my food for the entire week on a Sunday and entering everything under one day in the app. Let's say I'm aiming for 3000 calories a day. I would meal prep 21k calories for the week. That way the only entries I would have to make during the week would be items not budgeted for or if I don't eat something I did budget for.
I am trying it out this week through Friday. I have 1200 grams of protein in planned calorie budget.When you start to meal prep, remember that's another new thread.![]()
Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.I am switching from bulking phase to cutting phase, early. I was going to wait until I reached the 1000lb club with lifts but I can't wait for that. I reached the last hole on my pants belt and do not want to buy a larger belt.
I will continue with my attempts at reaching a 1000lbs in the big three lifts but I suspect progress will stall or reverse after entering into calorie deficit.
While I have made substantial gains in strength over that last few months, it has not translated into visible muscle growth. Perhaps there is new muscle under the fat?
I will weigh myself this weekend and figure out approximately how much weight I want to cut. I am guessing between 200 and 220lb might be a comfortable weight to try and stabilize at.
The hard truth is that you're not going to see body recomposition without a significant change in your diet. You absolutely need to hit your macros to see that occur. Like many others, you'll need to decide if all of that work, dedication, and sacrifice is worth it for you to attain that end goal.Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.
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Deadlifting 300lbs 5x5+ this morning.
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Edit: looking back at start of this thread I weighed 240lbs so that's a little over 3lbs of weight gain a month over the last 4 months. If I can reverse that to a 3lb weight reduction each month for the rest of the year, while maintaining 1000lb goal progress, that will be great.
First week into diet and down almost 2lbs. From 252.6 to 250.8Bulking phase is over. Weight has ballooned up to 252.6 as of this morning. Unfortunately I think most of the gain is fat not muscle. I have greatly improved strength though, so the surplus calories weren't completely wasted. I am going to put together cutting phase plan today and implement it beginning Monday.
View attachment 2025756
Deadlifting 300lbs 5x5+ this morning.
View attachment 2025758
Edit: looking back at start of this thread I weighed 240lbs so that's a little over 3lbs of weight gain a month over the last 4 months. If I can reverse that to a 3lb weight reduction each month for the rest of the year, while maintaining 1000lb goal progress, that will be great.