islandtime50
New member
This is kind of being talked about in some other threads (I'm thinking the peanut butter and banana, how do you get your protein in).
I'm aiming for 2180 calories total. This is probably okay for now because I am fat (51M, 6', 95.5kg, 16.8%bf) for me and where I usually like to live. I'm going to be tapering this down. I used to like 86kg but I am considering going all the way back down to 75kg (I lived there for two seasons when I competitively raced flat water - mind you that was over 20 years ago). I loved that weight. I felt so strong and climbed so hard ...
Anyway, the real point of this is the guidepost for how you get there. I've got two major considerations outside of long term goals and they are protein targets to not lose muscle (I've never used glp-1s before and don't want to underestimate muscle loss) and overall calorie goals to control how much weight I lose (2180 is pretty big eating but I am big right now). To accommodate my somewhat arbitrary protein goal of 191g (based on what I weigh), I am running a 40% carb/35% protein/25% fat macro split. This means 218g of carbs and 61g of fat in addition to the protein.
I'm not going to lie, I feel like I am stuffing myself on tirz. I am not snacking.
I am drinking over 128oz of water a day between herbal tea, shakes and water.
Breakfast
I switched from 3 eggs with sourdough and kimchi for breakfast to 40g steel cut oats, 1 cup berries, 1 cup kefir and a scoop of protein powder - it is a big breakfast.
Snack
I take a shake with another scoop of protein powder, 3 iron pills, 3 vitamin C pills, ice, 1 cup of berries, 1 cup of kefir, 1/4 cup of yogurt, 1 cup of spinach, water and a green banana. I stuff that down over the work day (sometimes quickly and sometimes I chug 2 of 3 water bottles on the drive home and have to pee by the time I get home).
Lunch
Usually 100g of chicken breast (maybe sub some hard boiled eggs, tuna, even oysters) and mixed veggies or salad.
Dinner
Is a lot more variable. I find this is important. You can't just prep everything and eat the same thing ad nauseum. However, it does still tend to be a lot of the same things a lot of the time. Like pan fried chicken and veggies with sauce.
Snacks (again)
I don't get it all in with the above. I might top up with another chicken breast, some fish crackers or another banana and maybe two spoons of olive oil (peanut butter is definitely better).
If it's relevant I also take a bunch of supplements other than those in my shake (probably about a dozen). I could go stand over the basket and enumerate ...
Anyway, long story, could potentially cause multiple TLDRs and spawn macro split or too much protein arguments or even what you are doing right now is inconsistent with your long term goals spats. It's what I'm doing.
Question, comments, dirty jokes?
I'm aiming for 2180 calories total. This is probably okay for now because I am fat (51M, 6', 95.5kg, 16.8%bf) for me and where I usually like to live. I'm going to be tapering this down. I used to like 86kg but I am considering going all the way back down to 75kg (I lived there for two seasons when I competitively raced flat water - mind you that was over 20 years ago). I loved that weight. I felt so strong and climbed so hard ...
Anyway, the real point of this is the guidepost for how you get there. I've got two major considerations outside of long term goals and they are protein targets to not lose muscle (I've never used glp-1s before and don't want to underestimate muscle loss) and overall calorie goals to control how much weight I lose (2180 is pretty big eating but I am big right now). To accommodate my somewhat arbitrary protein goal of 191g (based on what I weigh), I am running a 40% carb/35% protein/25% fat macro split. This means 218g of carbs and 61g of fat in addition to the protein.
I'm not going to lie, I feel like I am stuffing myself on tirz. I am not snacking.
I am drinking over 128oz of water a day between herbal tea, shakes and water.
Breakfast
I switched from 3 eggs with sourdough and kimchi for breakfast to 40g steel cut oats, 1 cup berries, 1 cup kefir and a scoop of protein powder - it is a big breakfast.
Snack
I take a shake with another scoop of protein powder, 3 iron pills, 3 vitamin C pills, ice, 1 cup of berries, 1 cup of kefir, 1/4 cup of yogurt, 1 cup of spinach, water and a green banana. I stuff that down over the work day (sometimes quickly and sometimes I chug 2 of 3 water bottles on the drive home and have to pee by the time I get home).
Lunch
Usually 100g of chicken breast (maybe sub some hard boiled eggs, tuna, even oysters) and mixed veggies or salad.
Dinner
Is a lot more variable. I find this is important. You can't just prep everything and eat the same thing ad nauseum. However, it does still tend to be a lot of the same things a lot of the time. Like pan fried chicken and veggies with sauce.
Snacks (again)
I don't get it all in with the above. I might top up with another chicken breast, some fish crackers or another banana and maybe two spoons of olive oil (peanut butter is definitely better).
If it's relevant I also take a bunch of supplements other than those in my shake (probably about a dozen). I could go stand over the basket and enumerate ...
Anyway, long story, could potentially cause multiple TLDRs and spawn macro split or too much protein arguments or even what you are doing right now is inconsistent with your long term goals spats. It's what I'm doing.
Question, comments, dirty jokes?
