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!
Thread: What should my carb intake be?
07-05-2011, 08:31 PM #1
What should my carb intake be?
07-05-2011, 08:37 PM #2
07-05-2011, 08:43 PM #3
- Join Date: Mar 2011
- Location: West Virginia, United States
- Age: 36
- Posts: 213
- Rep Power: 302
07-05-2011, 08:51 PM #4
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"Whoa, peanut-butter does look a lot like Cum." - Alan Aragon
IIFYMM- If it fits Your Macros and Micros.
5k+ Link (Please PM me if I forget)
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs
07-05-2011, 08:59 PM #5
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=121703981My Reverse Diet Log
07-05-2011, 09:00 PM #6
07-05-2011, 10:37 PM #7
No brain, no gain.
- Join Date: Feb 2008
- Location: United States
- Posts: 78,387
- Rep Power: 1459378
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
Ironwill2008 Workout Journal:
07-05-2011, 11:39 PM #8
- Join Date: May 2011
- Location: Kansas City, Missouri, United States
- Age: 30
- Posts: 49
- Rep Power: 0
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!
07-06-2011, 12:39 AM #9
(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; 07-06-2011 at 12:47 AM.
07-06-2011, 01:22 AM #10
- Join Date: Dec 2008
- Location: torquay, vic, Australia
- Age: 25
- Posts: 5,325
- Rep Power: 6933
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 compositionMUTANT ATHLETE
By secret_identity in forum NutritionReplies: 4Last Post: 11-19-2006, 09:05 PM
By Dyrex in forum NutritionReplies: 12Last Post: 10-08-2006, 07:59 PM
By willehh in forum NutritionReplies: 3Last Post: 12-11-2005, 02:01 AM
By barch 88 in forum NutritionReplies: 4Last Post: 11-02-2005, 03:51 PM
By JustinC62879 in forum NutritionReplies: 7Last Post: 07-19-2002, 02:20 PM