[Rory brown]

Ahh thanks for these replies cmvs and Emma.

Thanks for the honesty and the advice.

So far so good – I’m training with Corinne too Em, just doing my own nutrition – feeling bigger and fuller and stronger so that’s all a plus! Let’s keep at it – after all we’re in this together!

[Rory brown]

Hey pal – not sure there is ever the perfect set up.

If you’re tracking macros, I’d recommend spending 2 weeks doing so whilst monitoring your weight and maybe some measurements.

After the 2 weeks you’ll have an average weight which if it’s the same, then you’re eating at maintenance, if you weigh slightly more, you’re in a surplus, and likewise if you weigh less then you’re in a deficit.

Once you’ve worked out what your average calories are (you can do this by multiplying the daily calories from your diary recall and then dividing it by 14.

Let’s say you got 2700 as an example and your weights maintained. From there you can start to dial things in….

I’d recommend the good ol 1g per lb of body weight for your protein intake.

Then go for .4g per lb of body weight to workout your fat intake. this will ensure you’re getting in a good enough amount for health purposes and then the rest of your calories are from carbs which you can spread out throughout the day, with emphasis around the workout window to help with performance.

So with your 2700 it would break down like so

Let’s go with 190lbs for body weight so 190g protein x 4 (4 calories per gram) and that will give you 760 cals

Now your fat – 190lbs x .4 = 684 (9 cals per gram of fat)

760 + 684 = 1444

2700 – 1444 = 1256 which when divided by 4 (4 cals per gram of carbs) will give you 314 grams of carbs.

If you wanted to gain weight or lose weight – you’d slowly look to increase or decrease your calories – say by 5-10% to start with. I wouldnt recommend being drastic either way.

When it comes to reducing you might look to drop fat cals slightly alongside a small amount of carbs and then increase protein intake for muscle preservation and satiety purposes.

When increasing – protein can stay the same and you can play around with increasing your carbs and fats slowly, mainly carbs to begin with to test your tolerance.

Hope that’s helped pal and if I’ve said anything off key anyone, feel free to add in.

[Rory brown]

Thanks so much for your input you guys – really really appreciate it.

Currently studying psychology with the end goal to work with people who have suffered from eating disorders as I find it’s really not uncommon within the fitness industry.

A thread sounds great Corinne, how do I actually go about doing something like that? Also do you coach males? I’d really like to work with you! If you don’t maybe we could arrange a monthly Skype call if you do things like that too?

Thanks again to you both.