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Forum > Diet > Macros & Diet Meals Advice

Member Posts in Macros & Diet Meals Advice

Posted by SheleilaD

Hi ladies,
Been reading and admiring for a long time now :) you all to so well helping each other along!
My first post and comp prep myself and getting so confused about the whole macro side of it - so much info.
The most important info I guess is that I am 5f2, weigh about 110lb. I am about 18 - 20% body fat (and would like to be 10%) and have 10 weeks to the first bikini comp.
So far, I weight train 5 times a week - starting with a heavy core exercise and then usually hit two body parts each session - no cardio yet.
I have been trying to work out my macros... so far I know my BMR is 1,211 and my maintenance is 1,700.
I've been writing up my own diet and am finding it so difficult to hit my macros.
So far:
M1 2 egg whites, half banana, few blueberries, 1/4 cup oats
M2 2 boiled eggs, piece of fruit
M3 100g (4oz I think) chicken, handful of brown rice or sweet potato and salad
M4 Tuna can and half an avocado
M5 100g chicken breast and 1 cup vegies
This seems to total: 115g protein, 58g carbs and 32g fat and a total of 1,039 calories. This is generally what I eat every day (off season too...) but never looked into macros until I now because I decided to compete again... so now I'm unsure what to do as according to maintenance and a 45p/35c/20f ratio... I should be eating 191g protein, 148g carbs and 38g fat. I just don't know where to add it all in?! I don't want to add too much carbs... but do I need to eat more to lose fat? Do I need to add more food to my diet so that I hit the macros above? Or should I just leave my diet the same and add cardio first? I was thinking about starting protein shakes post workout (which I don't do atm) just for the added nutrients... I was also thinking about doubling oats to 1/2 cup, and having 100g of carbs to every meal - including dinner... I'm sure this will make it closer to what it's suppose to be. I do want to keep in healthy fats though. Aahhh.. any advice?? Thanks in advance!! xx

Kristin Shaffer Posted by fabeditor

What you're running into is exactly why I created the Meal Planning Tool that comes with FAB University (both the bikini competition eBook and the Sexy Body Plan). I just had the hardest time working the macro percentages and calorie numbers to make everything come out right. It was a HUGE pain and definitely something that wasn't sustainable for life.

With love,

Kristin

Samantha Yeary Posted by Curvinsam

I have created a meal plan that gives me 139g Protein, 165g Carbs 326.7g Fat 4g Saturated Fat 22.3g Fiber 24g sugar and 500mg sodium.
Everything I eat is steamed and I don't do anything processed except my rice cakes and protein shake. The calories come out a little low because of how clean it is, I'm a little under 1500 calories but the macros are exactly where I want them. Your body will lose more fat when you have the proper balance of macros. My meals are:
Meal 1: 1/2 c. plain oatmeal with 1/4 c. egg whites
Meal 2: celery and 1TBS peanut butter (I grind my own peanuts)
Meal : 3 brown rice cakes (organic, whole grain, salt-free)
Meal 4: 5oz chicken, 4oz whole grain, 4 oz. vegetables
Meal 5: medium piece of fruit and 10 almonds
Meal 6: Protein shake (25g protein, 2g carbs)
Meal 7: same as Meal 4
Meal 8: 3oz chicken

My chicken, grains, and vegetables are all steamed for maximum nutrient benefit. Steaming also renders the fat from the chicken and I eat it all plain or with salt-free Mrs. Dash. My protein shake is sweetened with stevia, not sucralose, and made with water. I only drink water and will make sure to alternate with electrolyte enhanced water. I am three months out from competition and I currently do weights 4x a week for an hour at a time and cardio 3-4x a week.
It can be hard to figure out exactly how to balance your calories and macros but if you start looking at every label and adding up what you're eating you will be able to make changes from there!

Hope this helps, I wanted to share with you because I find other people's advice to be extremely helpful to me! I think programs like FAB University are absolutely the best way to learn how to eat healthy for life, not just a diet.
Good luck!

Samantha Yeary Posted by Curvinsam

Correction to fat grams, it is 26.7 not 326.7 :)

Kristin Shaffer Posted by fabeditor

I LOVE it!!!! What a wonderful day of meals.

You got this!

With love,

Kristin

jme_ n Posted by jme

I am less than 14 weeks out from my first bikini competition and mostly concentrating on building muscle right now. I understand I need to have enough calories in my diet in order to add weight in muscle form. I am shooting for around 1500 calories per day however; it has been hard to fulfill that quota, especially with all the water I am trying to drink. I can only choke down so much chicken! Average calories per day last week were 1328, broken down by 126g carb, 44g fat, and 120g protein. Body fat 11 days ago was 15.7% (56, 120lbs, 33 years old) and a week after a strict diet and heavy lifting, I added 1 lb of lean weight and bf measured in at 14.8%. So I guess whatever I did last week worked! But most likely it was a body shock by doubling my protein and hard gym sessions. Do you feel the macro levels in my diet are good for now and when I should really start cutting the carbs in my diet or do a carb load/deplete cycle? I was thinking closer to 8-10 weeks out before I really start cutting. Thoughts? Thank you so much! -jme

Kristin Shaffer Posted by fabeditor

My general guide is this - if what you're doing is working, then don't change things up.

And when it stops working for some time (a few weeks), then make minor changes, wait, and see what happens.

It sounds like what you're doing is working for you so I wouldn't change it up just yet.

With love,

Kristin

Posted by SheleilaD

Thanks for all your replies ladies!

Kristin is right. I think find out HOW much you need to eat, portion it throughout the day, incl PRE and POST workout and see what happens. After a week or two, make a change and see again. Continuously track and monitor.

I ended up seeing a nutritionist and she has been great. She knew I needed to eat more and had me on the right amount of calories and meeting macros - I know I wasn't doing this. I stayed the same weight and ate probably two or three times as much carbs. Then I started carb cycling and that's when the real cm were lost from my waist. I suggest this if you get onto it early enough to trial and error quantities.

I understand a lot more now. The importance of changing your sources of food. I still get a little treat PWO and am 3 weeks out. I am only doing 3x AM HIIT sessions and will do one steady state this weekend because I find it relaxing and know I need a bit more tummy to lose, but that's ok. No crazy hard dieting, still eating heaps, no cravings!

Now, the most important thing I can share that get me through my weakest times:
- Long blacks with caramel sugar free syrup
- PWO treat: yoghurt, protein pow, fruit
- PWO treat: heated banana, raw cacao, egg and protein powder. it makes a little brownie. lol.

Good luck!!

And my body isn't perfect (still no 4 pack, only 2), but I couldn't be happier with my results and am more excited for the photoshoot then comp day now hehe

xoxo

Allison Gillett Posted by Gillettallison

Is there still the Sexy body plan, because i looked and all i saw was the video?

Thanks! Alli

Kristin Shaffer Posted by fabeditor

Hi Alli,

Yes, the Sexy Body next class in on September 15th. Registration will be opening very soon so make sure you get on the notification list. The link to do so is FAB-University.com

With love,

Kristin

Posted by KristyLy

Hi All,

Still new to the site and have the FAB University Meal Planner. Just a question about staying consistent on the plan. From my understanding, and what Kristin posted above, I should stay on the plan until I plateau. It is only at that point that I should go in and recreate a meal plan based on my updated weight and body fat percentage goals? Or am I always working with the original meal plan and only making tweaks to it?

Thanks you!
Kristy :)

Kristin Shaffer Posted by fabeditor

That's correct Kristy! :) Feel free to email me directly with your questions as well. Kristin@FigureAndBikini.org

With love,

Kristin