I kept from trying to make a new topic but just couldn't find this in any articles I read.
I got the basics just trying to figure out how much fat I need.
I weigh 185 right now.
I know it's 1g of protein per LBM.
Between 30-50 carbs per day.
How many grams of fat per pound (your body weight) are you supposed to consume?
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01-04-2011, 03:01 PM #1
Grams of fat per pound of body weight
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01-04-2011, 03:05 PM #2
After you account for 1 gram of protien per lb of lean mass and 20-30 grams of carbs the question becomes how much fat is required to hit your calorie target for the day?
So, for example, if you are trying for 2000 kcals a day your macro's will look like this:
Code:grams kcal % protein 152 608 30% fat 141 1,272 64% carbs 30 120 6% 2,000 100%
"Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)
How to bulk: http://70sbig.com/food/
Diet = http://i52.tinypic.com/21bhop.png
...or something like this daily. Problem? ;)
FFMI = 24
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01-04-2011, 05:26 PM #3
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01-04-2011, 05:30 PM #4
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01-04-2011, 06:24 PM #5
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01-04-2011, 06:37 PM #6
If you are doing 40 carbs that is 160 calories. Your maintenance is 15*185=2775 cals. If you go at a 500 cal deficit (2275), I get:
6% carbs @ 40g = 160 calories
22% Protein @ 150g (lean mass) = 600 calories
71% Fat @ 225g = 2025 caloriesBench: 295lbs
Dead lifts @ 405lbs for 6 reps
Current Supplements:
Cellucor C4, Protein, food and water!
Currently on KETO DIET! Goal 5% BF in 8-10 Weeks.
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01-04-2011, 07:00 PM #7
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01-04-2011, 07:07 PM #8
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01-04-2011, 07:43 PM #9
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