Carbss? What would you do?

[DominicLacey]

Okay so just managed to finally work out my maintenance caloriest, deficit etc etc.

Maintenance - 3000-3050
- 20% = 2430

I'm 183Lb bodyweight.

So i should be taking in 1g per lb meaning:
183g Protein

Not quite sure on fat to intake:
0.40/1 X 183Lb = 73g - 183. Was going to aim for 73 - 100G.

What should i base my carb intake on?

Also, am i able to work out the amount of calories there are in protein, carb, fat, or does it depend on the food that i eat?

Today example: (roughly)

Semi skimmed milk : 300 cal, 18g P, 30g C, 6g F
Banana : 105 cal, 1g P, 26g C, 0G F
Brocolli : 27 cal, 1.9g P, 5.6g C, 0.3g F
Sweet potato : 115 cal, 2.1g P, 26.8g C, 0.2g F
Chicken breast x2 : 280 cal, 75g P, 0g C, 8g F
Total peptide whey : 202 cal, 35.1g P, 3.7g C, 2.3g F
Impact whey : 120 cal, 23g P, 1.8g C, 2g F
Almonds : 198 cal, 7g P, 3g C, 16g F

Total :
Calories - 1347
Protein - 163g
Carbs - 96.9g
Fat - 34.1G

Day hasn't finished yet, might have a tuna/salad/brocolli sandwich on wholemeal bread. Should take carbs/fat up a bit, as well as carbs.

Once i reach the desired amount of carbs/fat/prot i then can eat other things to take the calories up?


Oh, just incase you need to know, I do 4-5 Weight training + 2-3 HIT training a week.

Think that's it, cheers.

[ven33]

Once i reach the desired amount of carbs/fat/prot i then can eat other things to take the calories up?
.

Fat intake is INCREDIBLY low. My usually recommend 0.5 grams per lb, you are currently at 0.2. I'd say go after protein/fat sources for the rest of your day.

[DominicLacey]

OH, I also got up late today, and am starting college back money meaning i will be eating more than the above ^

[nobrah]

What should i base my carb intake on?

Assuming you don't participate in endurance sports, carbs can go into your discretionary calories: calories remaining after subtracting protein and fat.

[DominicLacey]

Fat intake is INCREDIBLY low. My usually recommend 0.5 grams per lb, you are currently at 0.2. I'd say go after protein/fat sources for the rest of your day.

Yeah, did notice, more almonds and milk Any other fat/protein with low carb sources you could think of? :~)

[DominicLacey]

Assuming you don't participate in endurance sports, carbs can go into your discretionary calories: calories remaining after subtracting protein and fat.

Well, I used to play football, quit to play rugby and now i work saturdays but plan on changing my shift so i can start rugby back after losing a bit of fat, and improving my endurance i'll probably start back.

Oh and thanks

[ErikTheElectric]

carbs are all preference. they are a non essential macronutrient. Just make sure you are hitting your fat/protein macros.

[BDeblo]

Yeah, did notice, more almonds and milk Any other fat/protein with low carb sources you could think of? :~)

Bacon

[ErikTheElectric]

Bacon

inb4wonderpug

[DominicLacey]

carbs are all preference. they are a non essential macronutrient. Just make sure you are hitting your fat/protein macros.

I shall remember that!

[DominicLacey]

inb4wonderpug

Excuse, but what does that mean?

[MikeK46]

Yeah, did notice, more almonds and milk Any other fat/protein with low carb sources you could think of? :~)

Anything that had parents.

[MikeK46]

excuse, but what does that mean?

lol

here's a hint:

http://forum.bodybuilding.com/showth...#post736921983

[DominicLacey]

[QUOTE=MikeK46;865640551]lol

here's a hint:

AHhh, that guy, i see his picture everywhere just never looked at the name, case closed.