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Oct 17 2013 03:12pm

I'm currently on the 40/40/20 macros diet @ 3k cals/day. Other sources are telling me I should have 25/25/50 carbs for macros, and that 40/40/20 is the traditional body builder diet. Fuck I hate food science. Why is everyone saying different stuff. Why is 40/40/20 optimal?

SKCRaynor

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#17062

Oct 17 2013 03:14pm

Quote (AspenSniper @ Oct 17 2013 10:20am)

My ankles and calves are completely shot. I can't run more than a mile now. Tried rest, ice, compression, ibuprofen, etc. I went to a legit shoe fitting place where they have you run/walk on a treadmill, etc., and I dropped $120 on good running shoes. Same problem still.
I was running about 3 miles a day, 5 days a week.

Main goals:
Lose belly fat (I was 202 pounds last month. I'm 190 now. I want to get to 165-170. I'm 5'9 and 24 years old)
Have more energy (i sleep a maximum of 7 hours a night)
Not blow up like a balloon once I get down to 170 lbs.
Gain a little muscle, but I'd rather just be lean than cut.

My diet: 1600 calories a day maximum - 25% protein, 45% carbs, 30% fat
Homemade baked/mashed potatoes with garlic- hot sauce- tiny bit of butter, lean red meat (i'm allergic to chicken), tuna, lettuce, berries, broccoli, bananas, corn, the occasional chipotle burrito (rice, steak, and 3 salsas [no sour cream or chz or guac ofc]), smart pop popcorn, salmon burgers, ham. The only thing I drink is 12 cups of water a day and maybe i'll splurge on half-sweet tea in the morning for caffeine.

I need help in knowing what exercises I can do for cardio (i'm buying an elliptical today). What I should do with my 18 pound dumbbells. How to up my metabolism. What foods i should add/subtract from above (i'm a picky eater).

Thanks

Hey there.

OK the first things you need to be made aware of:

Change your macros - you should have MORE protein, LESS carbs, and about the same fat. Try 40/30/30 or even 40/20/40. Fat is NOT the enemy, but carbs are. Your body does not have an insulin spike from protein/fats, but only from carbs.

Secondly, keep the exercise levels high. Do everything from the eliptical, to swimming, to pushups/situps/etc. You can also use the dumbbells you have to perform as many exercises as possible, including everything from dumbbell raises, presses, curls, extensions, squats, lunges, etc.

Also, as far as your calves/ankles, as long as you stay away from running, for now, you will be OK. Once you lose sufficient weight, running will become easier and cause less impact on your joints.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

SKCRaynor

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#17063

Oct 17 2013 03:36pm

Quote (Baa1 @ Oct 17 2013 11:30am)

i got problem with my right shoulder, i cant run! max 2min and ill drop on floor, so much pain. i can do everything else np. dunno why

Shoulder pain while running is fairly common. It generally means you are running with a rigidity in your arms and shoulders. To fix this, let your arms loose while running, and don't tense up.

if the problem persists, you can switch to biking, swimming, or eliptical.

SKCRaynor

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#17064

Oct 17 2013 03:41pm

Quote (Jam @ Oct 17 2013 02:16pm)

Hi RAYNOR!

Any tips to strengthen and define more the jawline?

Also, when I practice the cable cross-over exercise, I tend to feel it a lot in my delts. Any tips to take the delts off the exercise?

Thx men

As far the jawline goes, this has mostly to do with bodyfat and bone structure. You can lose bodyfat and hope for the best. As far as exercises go, there really isn't anything I can suggest other than that - as exercises for the jaw tend to elongate and thicken the facial muscles, but not the actual jaw itself.

SKCRaynor

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#17065

Oct 17 2013 03:42pm

Quote (TaintedHeart @ Oct 17 2013 03:11pm)

Is it better to do push-ups on yo knuckles or with open hands?

It depends on your goals. I personally prefer open hands, as it is more comfortable and versatily. Knuckle Pushups work the wrists and forearms more than traditional pushups, but can also cause you unnecessary pain and wrist inflammation. Personally, I would stay away from knuckle pushups and stick to traditional.

SKCRaynor

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#17066

Oct 17 2013 03:44pm

Quote (juicetoocool17 @ Oct 17 2013 05:12pm)

Who suggests 25% protein, 25% fats, and 50% carbs?

40/40/20 (protein, carbs, fat), is just a ballpark macro loadout for a bulking cycle.

Keep this in mind, you can have ANY macro loadout, as long as you do the following:

1. 1.5 g / lb of bodyweight of protein (AT LEAST)
2. 1.5g / lb of bodyweight of carbs (AT LEAST)
3. Balance of calories from fat, with particular attention to at least 2:1 ratio of unsaturated to saturated fats (but preferably 3 or 4 to 1 ratio).

This post was edited by SKCRaynor on Oct 17 2013 03:44pm

AspenSniper

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#17067

Oct 18 2013 04:01pm

How many calories are truly burned on an elliptical? Moderate effort, 30 minutes, a few levels of resistance, 5'9 190 pounds, a little chubby haha.

I've seen as low as 225 and as high as 435.

This post was edited by AspenSniper on Oct 18 2013 04:02pm

Jam

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#17068

Oct 18 2013 09:38pm

Hi again Raynor

I currently take four supplements, which are fish oil, vitamin D, multivitamine and whey protein (occasionally, when I feel I didn't get enough proteins from eating at the end of the day). I rarely eat veggies or fruits throughout the day, and am thinking if I should buy some green to get more micronutrients. Or maybe the multivitamin is enough? Basically I want to know if you think multi is enough and if some green is really necessary for someone who isn't eating a whole lots of veggies

SKCRaynor

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#17069

Oct 19 2013 01:42pm

Quote (AspenSniper @ Oct 18 2013 06:01pm)

How many calories are truly burned on an elliptical? Moderate effort, 30 minutes, a few levels of resistance, 5'9 190 pounds, a little chubby haha.

I've seen as low as 225 and as high as 435.

30 minutes, moderate resistance, at approx 190 lbs is somewhere in the area of 275-300 cals.

SKCRaynor

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#17070

Oct 19 2013 01:46pm

Quote (Jam @ Oct 18 2013 11:38pm)

It would be a good idea to get a greens supplement if you refuse to eat fruits and veggies. If there is any other way for you to eat fruits/veggies I would highly recommend that, as the pure form is always better.

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