new to bodybuilding (calculating IIFYM)

[Bone1]

hey all, i'm quite new to scene(3 months but am a regular reader on these forums) and have been making some noticeable gains. I've bulked and gained 15lbs in the last 3 months,now at 140lbs. However This whole IIFYM has gotten me a little confused. At the moment i've just been meeting the required protein intake ( approx 140g and have been consuming calories without tracking and have been gaining overall weight). My attempt at calculating IIFYM is..


protein -> 140lb x 1g/lb = 140g (140 x 4 = 560cal)
fat -> 140lb x .45g/lb = 63g (63 x 9 = 567cal)


Im confused with calculating maintenance calories but i think it would be around 1850 given my height and activity (approximation from various formulas). so to be in surplus it would be 1850 + 300 = 2150 for bulking

carbs -> 2150 - 560 - 567 = 1023cal. Divide by 4 = 255.75g carbs.
My total calories amounts to 2150(1023+560+567).

so therefore i need 255.75g carbs,63g fat, 140g protein. Does this seem right?

[soulffs]

freedieting.com/tools/nutrient_calculator.htm
calculating made easy

[Bone1]

freedieting.com/tools/nutrient_calculator.htm
calculating made easy

So which diet ratio would be most optimum to follow ? I'm guessing the zone diet ? Looking to build muscle which would require a bulk to around 165-170lbs i believe.

[soulffs]

So which diet ratio would be most optimum to follow ? I'm guessing the zone diet ? Looking to build muscle which would require a bulk to around 165-170lbs i believe.

u dont have to follow the common diet ratios, u can put custom values its really up to you for me im doing 1gram protein per pound of bodyweight then fats 20% then rest is carbs this is what works for me

[Bone1]

u dont have to follow the common diet ratios, u can put custom values its really up to you for me im doing 1gram protein per pound of bodyweight then fats 20% then rest is carbs this is what works for me

alright thanks alot bud

[Aaronza]

myfitnesspal.com

[Bone1]

myfitnesspal.com

so i've been trying to come up with a proper diet to fit 2100 calories which compromises of 210g carbs, 157g protein, 70g fat.

2.5L of water throughout the day

here is a rough diet plan i came up with:

1) 5 weetbix + 4eggs + 500ml milk= 55g carbs, 9g protein, 1g fat + 0.4g carbs, 16g protein, 12g fat + 25g carbs, 17g fat, 16g protein

= 72g carbs, 35g protein, 28g fat.

2) pasta = 60g carbs, 10g protein, 2g fat

3) 2 tunas = 1g carbs, 33g protein, 14.4g fats.

4) rice and chicken + potatoes and vegetables = 30g carbs + 18g protein + 1g fat


5) yoghurt + 500ml milk = 23.5g carbs, 9g protein, 3.3g fat + 25g carbs, 17g fat, 16g protein

= 50g carbs, 25g protein, 20g fat.

= 213g carbs, 122g protein, 65g fat.

how can i increase my protein while trying to minimize fat and carbs ?

[cls91]

Your first ratios seemed good (1g+ protein, .5g fat, both per lbs bodyweight, the rest carbs)

Try and drink a gallon of water a day if you can (3.8L roughly)
Make sure you get enough sleep

If you want to increase protein, drink a plain isolate protein shake (will have <1g carbs and fat)
If you want to increase fat, take fish oil (will have essentially no protein or carbs)
If you want to increase carbs, eat fruit (most have minimal protein, mainly carbs)

Anndd..if you want a good mix, I like eating a lot of yogurt, kashi cereal, ezekial bread, turkey, chicken, vegetables, almonds, eggs, etc.


Btw, Im about an inch and 10lbs lighter than you and to bulk I need to eat around 2200-2300, and Im not that active other than my 1-1.5hr gym sessions 6x a week. But everyones different...try eating at the 2100 that you calculated and if your not gaining weight after a couple weeks, keep increasing it until you do.

[ErikTheElectric]

There is no set "amount" for an individuals carbohydrate intake, carbohydrates are a non essential macronutrient.

Simply make sure you're getting enough protein and dietary fat, and then simply fill in the rest with carbohydrates or whatever source of macronutrients.

[soulffs]

^ this

[Aaronza]

protein powder to increase dat protein intake brah.

[ErikTheElectric]

protein powder to increase dat protein intake brah.

Or real food?

[Bone1]

Your first ratios seemed good (1g+ protein, .5g fat, both per lbs bodyweight, the rest carbs)

Try and drink a gallon of water a day if you can (3.8L roughly)
Make sure you get enough sleep

If you want to increase protein, drink a plain isolate protein shake (will have <1g carbs and fat)
If you want to increase fat, take fish oil (will have essentially no protein or carbs)
If you want to increase carbs, eat fruit (most have minimal protein, mainly carbs)

Anndd..if you want a good mix, I like eating a lot of yogurt, kashi cereal, ezekial bread, turkey, chicken, vegetables, almonds, eggs, etc.


Btw, Im about an inch and 10lbs lighter than you and to bulk I need to eat around 2200-2300, and Im not that active other than my 1-1.5hr gym sessions 6x a week. But everyones different...try eating at the 2100 that you calculated and if your not gaining weight after a couple weeks, keep increasing it until you do.

yeah i think its also because im not active either besides my gym days, sometimes i'll just stay home doing nothing at all in terms of cardio which i do try also try to keep at a minimum,makes gaining easier lol.

[Bone1]

There is no set "amount" for an individuals carbohydrate intake, carbohydrates are a non essential macronutrient.

Simply make sure you're getting enough protein and dietary fat, and then simply fill in the rest with carbohydrates or whatever source of macronutrients.

i adjusted my diet plan to fit the required protein intake and fat and got 145g protein, 68g fat. This has now made my carbs increase up to 238g, so this is ok going by what you said?

[Bone1]

protein powder to increase dat protein intake brah.

I think the time has come lol.

[ErikTheElectric]

i adjusted my diet plan to fit the required protein intake and fat and got 145g protein, 68g fat. This has now made my carbs increase up to 238g, so this is ok going by what you said?

As long as your hitting protein/fat..then sure. Some prefer higher fat and lower carb diets. But that's all up to you.