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Thread: Macro chart for those who don't use calories count apps

  1. #1
    Founding Member Mini-G's Avatar
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    Macro chart for those who don't use calories count apps

    If you hate using the apps to figure out your diet and like writing everything out. This is for you!

    MACRO CHART

    The purpose of this chart is to assist you in putting together your diet or as a food reference for anyone. Once you have calculated your total daily calories required (here) you are are now ready to put together your daily eating plan. This guide will provide you with the breakdowns of certain foods that have been acknowledged and accepted over time as bodybuilding diet staples. Each listing will provide the calories , carbohydrate , protein , and fat contained in each food. Of course we cannot list every food here but we have put forth an effort to include the most popular , best suited foods for our purposes.



    A quick example. Lets say your tdee , total daily energy expenditure or calories burned per day (click here to calculate) is 2900 calories. You are trying to bulk so you increase the calories per day 300-500 (decrease amount 300-500/day if goal is cutting). Lets go with 500. So you want your diet to consist of taking in 3400 calories / day. Now a typical bodybuilding macro split would be 40% of calories from carbs / 40 % of calories from protein / 20% of calories from fat. This "split" is not etched in stone - it is merely a starting point as is your total daily caloric intake. Diets need to be somewhat tailored to the individual - if its not working after 3 weeks - change it ! The diet forum here is an amazing resource in helping you come up with or adjust your diet - use it! So back to our calculations. Based on our new caloric daily total we would need 1360 calories from carbohydrates , 1360 calories from protein and 680 calories from fats. Carbohydrates and proteins are 4 calories / gram , fats are 9 calories /gram. So you would need 340 grams of carbohydrates / 340 grams of protein and 75.5 grams of fat per day.



    On to the Data:

    Note - Macros have been rounded off so calories may not exactly match macros if you were to calculate calories per gram and add them up. Also some carb counts include fiber which has 0 calories. Calories are most important. 1/10 of grams when it comes to macros are for the most part incidental and will to an extent balance out over daily eating totals.



    Format: Food - Quantity - Calories - Carbohydrate - protein - fat


    Carbohydrates

    Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
    Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
    Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
    Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
    Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
    W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
    Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

    Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

    Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
    Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
    Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
    Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
    Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
    Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
    Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
    Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

    Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
    Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
    Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
    Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
    Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
    Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
    Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
    Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
    Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f


    Proteins

    Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
    Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
    Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
    Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

    Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f

    Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
    Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
    Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
    Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

    Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
    Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

    Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
    Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f

    Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
    Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
    Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
    Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
    Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
    Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
    Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
    Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
    Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f


    Fats

    Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
    Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
    Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
    Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
    Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
    Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
    Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
    Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
    Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g

  2. #2
    Female Member
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    Thank you! We had alist like this at one time but have lost it. Much needed.

  3. #3
    Steroidal.com Writer/Mod Dan C's Avatar
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    Very valuable info here, I am sticking this thread.

    I would also like to quickly add the following details:

    1 gram of protein = 4 calories
    1 gram of carbohydrates = 4 calories
    1 gram of fat = 9 calories

    That is a general breakdown of how many calories each macronutrient provides. Calculations with any food will more or less end up with the same result. Some might be slightly different if you look at some nutritional labels, but that's because of the factor of insoluble fibers that are in some foods, etc. But the numbers are more or less the same all the time.

    Also, a great place to go for any and all of your nutritional info gathering needs is: Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com
    Chief writer for Steroidal.com
    Formerly known as Atomini
    Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
    "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

  4. #4
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Dan C View Post
    Very valuable info here, I am sticking this thread.

    I would also like to quickly add the following details:

    1 gram of protein = 4 calories
    1 gram of carbohydrates = 4 calories
    1 gram of fat = 9 calories

    That is a general breakdown of how many calories each macronutrient provides. Calculations with any food will more or less end up with the same result. Some might be slightly different if you look at some nutritional labels, but that's because of the factor of insoluble fibers that are in some foods, etc. But the numbers are more or less the same all the time.

    Also, a great place to go for any and all of your nutritional info gathering needs is: Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com
    Nutrition data is an amazing site! Shows everything and more. Charts, amino breakdowns, inflammatory factor, everything!!! Fantastic site to use.

  5. #5
    VET warmouth's Avatar
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    One more thing mini. Update this frequently. If I find some things that might need added, I'll PM it to you. Very valuable indeed.

  6. #6
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by warmouth View Post
    One more thing mini. Update this frequently. If I find some things that might need added, I'll PM it to you. Very valuable indeed.
    Crap.

    Haha yeah if ever I eat stuff that's not on this list and figure.. Hey why not. Ill update it. I make a new list that's more page friendly to view.

    Also and FYI I didn't make this list. Came across it years ago and had it in my phone. Hence why I'm going to work on a new list thats up to date with the main healthy eating foods, that I can take credit for.
    Last edited by Mini-G; 05-04-2013 at 06:04 PM.

  7. #7
    Junior Member DrBPackenwood's Avatar
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    how many kcals in a cheese burger? lol

  8. #8
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by DrBPackenwood View Post
    how many kcals in a cheese burger? lol
    Which burger and what restaurant Internet has all

  9. #9
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    reply

    Quote Originally Posted by Mini-G View Post
    If you hate using the apps to figure out your diet and like writing everything out. This is for you!

    MACRO CHART

    The purpose of this chart is to assist you in putting together your diet or as a food reference for anyone. Once you have calculated your total daily calories required (here) you are are now ready to put together your daily eating plan. This guide will provide you with the breakdowns of certain foods that have been acknowledged and accepted over time as bodybuilding diet staples. Each listing will provide the calories , carbohydrate , protein , and fat contained in each food. Of course we cannot list every food here but we have put forth an effort to include the most popular , best suited foods for our purposes.



    A quick example. Lets say your tdee , total daily energy expenditure or calories burned per day (click here to calculate) is 2900 calories. You are trying to bulk so you increase the calories per day 300-500 (decrease amount 300-500/day if goal is cutting). Lets go with 500. So you want your diet to consist of taking in 3400 calories / day. Now a typical bodybuilding macro split would be 40% of calories from carbs / 40 % of calories from protein / 20% of calories from fat. This "split" is not etched in stone - it is merely a starting point as is your total daily caloric intake. Diets need to be somewhat tailored to the individual - if its not working after 3 weeks - change it ! The diet forum here is an amazing resource in helping you come up with or adjust your diet - use it! So back to our calculations. Based on our new caloric daily total we would need 1360 calories from carbohydrates , 1360 calories from protein and 680 calories from fats. Carbohydrates and proteins are 4 calories / gram , fats are 9 calories /gram. So you would need 340 grams of carbohydrates / 340 grams of protein and 75.5 grams of fat per day.



    On to the Data:

    Note - Macros have been rounded off so calories may not exactly match macros if you were to calculate calories per gram and add them up. Also some carb counts include fiber which has 0 calories. Calories are most important. 1/10 of grams when it comes to macros are for the most part incidental and will to an extent balance out over daily eating totals.



    Format: Food - Quantity - Calories - Carbohydrate - protein - fat


    Carbohydrates

    Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
    Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
    Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
    Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
    Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
    W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
    Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

    Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

    Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
    Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
    Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
    Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
    Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
    Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
    Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
    Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

    Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
    Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
    Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
    Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
    Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
    Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
    Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
    Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
    Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f


    Proteins

    Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
    Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
    Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
    Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

    Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f

    Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
    Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
    Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
    Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

    Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
    Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

    Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
    Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f

    Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
    Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
    Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
    Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
    Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
    Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
    Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
    Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
    Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f


    Fats

    Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
    Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
    Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
    Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
    Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
    Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
    Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
    Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
    Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g
    A very useful info you shared here. I will follow the diet of my own choice. I am grateful t o you for sharing this info. I felt much need of this food chart a lot.

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