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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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fernando
fernando

Hello Andy,
That was a very helpful article, thank you! I´m left with one question regarding Carbs. It is my understanding that not all carbs have the same absortion rate and that therefore it is better to eat some than others and at different times of the day. For instance, I should take slow abosrtion carbs for breakfast and fast abosrtion after workout. COuld you please throw some clarity here?
Thank you!

Nicholas Lum
Nicholas Lum

Thank you for a great article. I was under the assumption that “net carbs” was the correct carb value to use as well. If that is not the case, should we also not minus our daily fibre intake from our carb intake? Ex. If I ate 200g of carbs and 20g of fibre, would the total carb value still be 200g or would it be 180g (200g carbs – 20g fibre)?

Baaseiah Israel
Baaseiah Israel

Hi, I’m 6’3 260 and I want to get shredded I calculated my macros already which are 280g of protein, 280 grams of carbs, and 62g of fat I feel like when I eat Its too much for me and I feel bloated and heavy. Should I split my meals up to 4-6 a day to compensate for this?

Laszlo
Laszlo

Hi Andy,
Thank you for this very useful article! Just one remark: I don’t want to be nitpicking, but all of the figures regarding calorie contents are off by a factor of 1000. For example, 1g Protein ~= 4 Cal, not 4 kCal!

John
John

Would it be unwise to use a simplify rule to only be counting the protein from meat/dairy/protein powder? If your diet has a lot of beans, bread, peanuts, and pasta, if you end up counting the protein in those foods do you have the chance of short changing yourself on your daily protein needs if a big chunk would be coming from incomplete sources?

Thank you, really appreciate this article on simplifying tracking. Also really dig the new calculator in one of the first links as well as the example food and quantity it gives you.

Rob
Rob

Hi. I track my food raw with a digital scale. I’e come across info that states the calories in whole raw nuts are 25% lower when what is shown on all diet trackers because of how we chew them and how much is absorbed.
So if you weigh 4 ounces of almonds, you only absorb and count calories as 3 ounces of almonds.
Should I calculate this calorie discrepancy into my diet tracker whenever I eat whole raw nuts to compensate or should I ignore it?

Carole Louise
Carole Louise

Remember the Who, What, Where, When, How that we learned in 5th grade English class? Well, it would be Very helpful if your article started with “What” by Defining macro. It’s not helpful to me, the reader, to learn how to be consistent in counting macros when I don’t know what a macro is. Thank you.

Johnson Lee
Johnson Lee

“Adjust the rest of the day around this event. Similarly to our alcohol guide, you can try to get your protein in early in the day so you can be a bit more relaxed when going out. Careful though, making this a daily occurrence will most likely have an impact on your progress. Keep that in mind.”
Hi Andy, can you explain a bit more on this statement? When you said this will affect my progress, do you mean the alcohol consumption or eating protein earlier in the day?

Mattias
Mattias

Hi Andy,

Thanks a lot for all the great articles. Got some questions:

1. Cannot find anything about protein intake before bed. What is current research and your take on this?
2. You give suggested ranges for the macros. Do we find one fixed number for each and stick to that during the whole phase, or is it fine some days to eat in the lower range of the range and other days in the higher range?
3. I’m asking as I want to make multiple meal plans so I can change them up to get variety in food. Do you think it’s fine to eat the same everyday for breakfast and lunch and then just having a couple of meal plans for dinner to change between? If yes, how many do you think would be enough?

John
John

Great post, I also started my online coaching to help people on their fitness journey. Thanks for this!

Nina
Nina

Hi, would these calculations work for women as well? Im 35yrs old. 164cm 52kg exercising 6-7 days a week mostly weights. Looking to gain bit more of muscle mass. So my daily calories are 2215. how much extra I need to add to gain slow lean mass? And what the break down would be ?
Thank you for your answer. Much appreciated

Nina
Nina

Thank you!!

Chris Ver
Chris Ver

Hi,
I started cutting with a goal of losing 0.5kg/week. However, after one week, I find myself 1.3 kg lighter (I didn’t weigh myself any other time in the week). So I guess it’s either water loss or I underestimated the calories I burn.

I am assuming I should increase my calorie intake (more carbs). Is this right or do you recommend something else ? (for example keep the same cal and monitor my weigh every (other) day and try to verify if it’s indeed water loss).
I also thought of increasing the calorie intake such that I “compensate” and gain 0.5 kg only for the next week.
Thanks! Great work on the website + articles.

Chris Ver
Chris Ver

Great, thanks for the reply !

Peter
Peter

Hi Andy,

This is my second week carb cycling, and I have been quite constipated lately. Is this normal?

Ive been getting about 40-60 g of fiber for ~370 g of carbs on training days.

Katherine
Katherine

Hi there Andy,
Thanks so much for all the info you post. Great stuff. I had 2 quick questions.

1. I calculated my macros using the calculator on your website, and the difference between training and rest day calories is about 600 calories. When you say above in this article that large swings in calorie intake from day to day aren’t good even if they lead to the same average intake over time… Would this 600 cal difference on training and rest days be considered a “large swing” in calorie intake? It feels large to me, but maybe that is not significant in this context.
2. If I am training 4 days/week, do you suggest doing training M/W/F/Sun for example, with an off day in between each one or does it not matter the days I choose? Guess I am asking this from a carb cycling type of standpoint if it matters how I stagger my training and rest day macros.

Hope these makes sense. Thanks so much!

Chris Sanders
Chris Sanders

Hi Andy , I was thinking of supplementing collagen hydrolized in my diet for joints and skin . Do I count the protein from the collagen serving towards my daily total ?

Chris Sanders
Chris Sanders

Great , thanks Andy for all the helpful info .

Andrew
Andrew

Hey Andy hope this is the right place to ask about macro set up. So I’ve been on a cut, started at 184 lbs. My goal is 155. I got to 170, only problem is I reached that on about July 1st and I’ve been stuck there since.

This weekend I finally went into the nutrition set up guide and calculated what my macros should be – and bas actually be higher. Can that be right? Should I really be upping my protein intake by 20g? I didn’t expect the solution to be “eat more”

Andrew
Andrew

By the way this is a follow up to my comment from Feb 12. Per your suggestion I stuck to it for more than 4 weeks and the weight started to drop.

I forgot about the rest of your advice though- I will follow what you said back then. Thanks!

Nathan
Nathan

Hi Andy,

Have you ever thought about doing a recipe section or writing a cookbook with the macros listed?

Andrew
Andrew

Hi Andy.

About 5 years ago I signed up for your 12-week personal training course. The macros you gave for me were 140p/265c/50f on training days and 140p/50c/75f on rest days. I was 157 lbs.

Now, at 29 years of age, and about 25 lbs fatter (I’m 182lbs), adhering to these macros is not losing me any weight.

Do I need to change my macros for age and for “cutting”?

Thank you.

Matt B
Matt B

Andy,

If on a carb cycle, are there pros and cons to “trading off calories” at the end of the day if I wanted to do so?

Ex: I have 0 carbs and 90g fat remaining for the day. On occasion, would it be ok to intake 200 carbs instead?

faith
faith

Hi andy,
i was wondering how can i manage with damaged metabolism
im 170 and trying to lose fat,
i crash dieted and messed up my macros so currently at 130C/170P/55F (macros 1)
after reading ur book
it gave me around 357C/187p/60F (macros 2)

So my question was should i increase slowly to my first macros 1 or direct hit macros 2 which gave me from all the calculation

Thank you

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