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  1. #1
    Registered User mogarfitness's Avatar
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    What should my carb intake be?

    I'm 16 female 5'1 and 96 lbs....
    my carb intake for the past two months or so has been 70-130g
    my fat has been 15-25g and my protein has been 100-130g
    usually end up at 1000-1200 cals a day....

    i lift 4 times a week, run 2-3miles every other day, and have soccer daily....
    i want to gain weight, but all muscle and very little fat.

    what should my carb intake be, because i feel like it should be more, but idk!
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  2. #2
    Registered User DiBa03's Avatar
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    the stickies should help you get a rough estimate of how much you should get. so far, it seems like you're not getting enough macros and calories, considering all the activities you do. then again, the stickies are recommended for those 18 and up, but should give you a rough estimate.
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  3. #3
    Registered User razeak's Avatar
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    I'm going to go out on a limb here and say you need more carbs and calories for sure. You do quite a bit of running and you're growing to boot.
    June 2010 -287 lbs
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    Goal to get under 200 lbs. was June 30, 2011
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  4. #4
    NOW HAS A LOG!!!! peanut-butter's Avatar
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    Calculate target protein and fat requirements, then if you're satisfied with those numbers fill the rest of your calories with carbs.

    http://forum.bodybuilding.com/showth...hp?t=121703981
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  5. #5
    Registered User Electricheadd's Avatar
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    Off the bat your protein looks high, fats low and calories look low. Here is the calculating macros thread, give it a read through.

    http://forum.bodybuilding.com/showth...hp?t=121703981
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  6. #6
    Registered User mogarfitness's Avatar
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    do you know any other websites that i could calculate my macros since i'm only 16?
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  7. #7
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by mogarfitness View Post
    do you know any other websites that i could calculate my macros since i'm only 16?
    Here's some additional information relevant to your age group, OP:

    http://forum.bodybuilding.com/showth...hp?t=128727231
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
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    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  8. #8
    Registered User jc214's Avatar
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    Originally Posted by mogarfitness View Post
    I'm 16 female 5'1 and 96 lbs....
    my carb intake for the past two months or so has been 70-130g
    my fat has been 15-25g and my protein has been 100-130g
    usually end up at 1000-1200 cals a day....

    i lift 4 times a week, run 2-3miles every other day, and have soccer daily....
    i want to gain weight, but all muscle and very little fat.

    what should my carb intake be, because i feel like it should be more, but idk!
    Sounds like you're undereating by a pretty significant amount. I ran your numbers through one of the formulas in the calorie calculation sticky, and I'm guessing your BF% is in the 15-20% range, and assuming your time outside of soccer isn't spent just sitting aroun. Also, you're a teen, so you've got to add some to take growth and development into consideration. Your BMR + Activity Factor seems to be between, oh, say 1800 and 2100, before your other activities. Soccer will add a substantial amount to that number.

    If you want to gain primarily muscle weight, evidence points to the notion that you've got to eat around 1-2g of protein per lb of body weight (which it looks like you're doing), and maintain a calorie surplus. Of course, you've got to continue weight lifting.

    If I were you, I'd find out how much soccer and other exercises are burning, add that to your BMR + Activity Factor, and add maybe 300-400 calories to that count. Try to eat that many calories per day. Also, eat more fats, they're a very important part of your diet!

    Lastly, many people around here will tell you not to worry about all these details and just enjoy growing up, and I think they're partially right -- keep track of what you eat, but don't get obsessive over it! In the long run, a few days where you don't hit your goal probably isn't going to make a substantial impact on your results.

    Good luck reaching your goal!
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  9. #9
    Registered User kusok's Avatar
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    Originally Posted by mogarfitness View Post
    do you know any other websites that i could calculate my macros since i'm only 16?
    http://www.freedieting.com/tools/calorie_calculator.htm

    (yo fat and calories are too low, shoot for 40 grams fat daily, hormones, good mood, and long term health... don't mess with those things... eat your fats)
    Last edited by kusok; 07-05-2011 at 11:47 PM.
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  10. #10
    Registered User adamrochester's Avatar
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    Originally Posted by mogarfitness View Post
    do you know any other websites that i could calculate my macros since i'm only 16?
    stick with what your doing andadd cals slowly - gain lean mass while adding cals


    add 15-25g of carbs or 5-10g of fat this week . weigh your self same time same day each week if your weight stalls add another 15-25g of carbs or 5-10 of fat keep doing this till you have found your desired weight and body composition
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