View Full Version : write me a meal plan, please!
onamission714
05-15-2009, 01:34 PM
Can someone break down the amt of grams i need of protien,carbs,ect. Im 109 lbs 5'3 and wanna get toned!
ozigal
05-15-2009, 02:30 PM
there are soooo many threads on this site about that. First find your maintenance calories and then a good way to start of is with a 40-40-20 split (carbs-protein-fat). If you have your maintenance and those %s then it's easy enough for you to work out how many grams should be allocated to each.
"wanting to get toned" is also quite broad. What exactly does "toning" mean to you? Goals should be a bit more specific to see your results...
FencingGal
05-15-2009, 02:53 PM
Ditto to what ozigal said - it all depends on what your goals are and you'll have to play around with the %s a bit to find what works for you.
If you're just wanting to get an idea of numbers, here are a few calculators (diff results):
http://www.bodybuilding.com/fun/macronutcal.htm
http://www.bodybuilding.com/fun/randy6.htm
http://bodybuilding.com/fun/brewster27.htm
ms_proteinshake
05-15-2009, 03:36 PM
One of the gals posted this in a previous thread, I took a look and its a great resource!!
http://www.michaelandkendra.com/BMRCALC/bmrcalc.htm
FencingGal
05-15-2009, 04:22 PM
one of the gals posted this in a previous thread, i took a look and its a great resource!!
http://www.michaelandkendra.com/bmrcalc/bmrcalc.htm
love this!
onamission714
05-20-2009, 01:52 PM
love this!
thank you all soooooooooooooo much!
shymaaz
05-20-2009, 08:52 PM
http://www.tracker-data.com/data/img/3820/s09v0317fvxp/00.gif
Can someone break down the amt of grams i need of protien,carbs,ect. Im 109 lbs 5'3 and wanna get toned!
Simply go to mydailyplatter.com and you can figure out your own diet plan. Best of luck.