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  1. #1
    Registered User serjioc's Avatar
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    Grams of fat per pound of body weight

    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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  2. #2
    Everyday=5/3/1+GPP+IFCTKD Atavis's Avatar
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    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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  3. #3
    Registered User serjioc's Avatar
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    Originally Posted by Atavis View Post
    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%

    Beautiful, thanks man.

    Then I can add or subtract calories depending on if I'm cutting or bulking.
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  4. #4
    Registered User gibsonj4's Avatar
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    What is your lean mass? 50g Sounds a little high. I usually aim for 30 max when low carbing with most of that made up of fiber.
    Bench: 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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  5. #5
    Registered User serjioc's Avatar
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    Originally Posted by gibsonj4 View Post
    What is your lean mass? 50g Sounds a little high. I usually aim for 30 max when low carbing with most of that made up of fiber.
    I think it's around 140-150, I'm at 20% body fat.
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  6. #6
    Registered User gibsonj4's Avatar
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    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 calories
    Bench: 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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  7. #7
    Registered User serjioc's Avatar
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    Originally Posted by gibsonj4 View Post
    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 calories
    Thanks bro, I can't rep you twice unfortunately.
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  8. #8
    Registered User gibsonj4's Avatar
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    Originally Posted by serjioc View Post
    Thanks bro, I can't rep you twice unfortunately.
    haha I'll live. You will like this diet. Just don't cheat.
    Bench: 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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  9. #9
    Registered User kentuckync's Avatar
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    Originally Posted by Atavis View Post
    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%
    ^^this
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