Hi, can any help, re: diet, Protein, Carbs......

[davetucker]

Hi
I am working hard at the moment, working out in the gym over 4 days and cardio for 6 days and enjoying gains in strength and muscle growth, however I am aware that I need to get my diet correct.

I am recording my diet daily, and for example today, I will have consumed 2100 cals and from the food I will have consumed: 51g of fat (thanks to rib eye steak) Carbs 198g and protein 196g. I have worked out in the gym (Chest and Triceps) and completed 1:20:00 cardio with a Ave Hr of 104 bpm. I currently weigh 17 stone, do I need more food? or am I on track? my target weight is 14 stone 8lb and I am large framed and 5 foot 11 inches tall and aged 54 years.

Thanks for any advice re Carbs, Cals, Protein and fat.

Regards
Dave

[ironwill2008]

Hi
I am working hard at the moment, working out in the gym over 4 days and cardio for 6 days and enjoying gains in strength and muscle growth, however I am aware that I need to get my diet correct.

I am recording my diet daily, and for example today, I will have consumed 2100 cals and from the food I will have consumed: 51g of fat (thanks to rib eye steak) Carbs 198g and protein 196g. I have worked out in the gym (Chest and Triceps) and completed 1:20:00 cardio with a Ave Hr of 104 bpm. I currently weigh 17 stone, do I need more food? or am I on track? my target weight is 14 stone 8lb and I am large framed and 5 foot 11 inches tall and aged 54 years.

Thanks for any advice re Carbs, Cals, Protein and fat.

Regards
Dave

Fat intake is way too low, as are your calories overall.




Re-evaluate your requirements using the info ITT:

*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981

[sammybigz]

Fat intake is way too low, as are your calories overall.




Re-evaluate your requirements using the info ITT:

*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981

Iron,

Doesn't he want lower calorie intake if he is trying to drop weight?

[roughrider76]

http://www.1percentedge.com/ifcalc/

I use this to calculate needs and adjust every 2 weeks based on results. I don't IF though

[ironwill2008]

Iron,

Doesn't he want lower calorie intake if he is trying to drop weight?

Sure, but not to such an extreme; that's only an open invitation to giving away hard-earned muscle mass along with whatever fat is lost.

[OutOfStep]

Sure, but not to such an extreme; that's only an open invitation to giving away hard-earned muscle mass along with whatever fat is lost.

Not to mention you are backing yourself into a corner when the fat loss slows and it's time to adjust calories down. This is how guys end up eating 1200 calories a day with a bunch of fat still left to lose and a metabolism that is at a snails crawl. They started out with their calories way too low.

[ironwill2008]

Not to mention you are backing yourself into a corner when the fat loss slows and it's time to adjust calories down. This is how guys end up eating 1200 calories a day with a bunch of fat still left to lose and a metabolism that is at a snails crawl. They started out with their calories way too low.

Yep.


And OP has also stymied himself by already doing cardio 6 days a week. Not only has he put himself in a calorie corner, but in a cardio corner as well.

[sammybigz]

Yep.


And OP has also stymied himself by already doing cardio 6 days a week. Not only has he put himself in a calorie corner, but in a cardio corner as well.

Ahh, makes sense. You guys are great man.

Thanks

[EjnarKolinkar]

Cals and fat looks a little low. Link to sticky topic in nutrition forum earlier in this thread very helpful for starting calculations. No reason to race to 2100.

Might start out higher cals and only go there if you have to. More weight you lose less cals you use. To lower when you must, not sooner if possible to keep pounds coming off.

Good luck.

[tornmuscle123]

Yep.


And OP has also stymied himself by already doing cardio 6 days a week. Not only has he put himself in a calorie corner, but in a cardio corner as well.

all so true

[LanePianoMan]

Way too much cardio time. Lift more and google Tabata cardio. Much more bang for the buck.

LPM

[health4life24]

Hi
I am working hard at the moment, working out in the gym over 4 days and cardio for 6 days and enjoying gains in strength and muscle growth, however I am aware that I need to get my diet correct.

I am recording my diet daily, and for example today, I will have consumed 2100 cals and from the food I will have consumed: 51g of fat (thanks to rib eye steak) Carbs 198g and protein 196g. I have worked out in the gym (Chest and Triceps) and completed 1:20:00 cardio with a Ave Hr of 104 bpm. I currently weigh 17 stone, do I need more food? or am I on track? my target weight is 14 stone 8lb and I am large framed and 5 foot 11 inches tall and aged 54 years.

Thanks for any advice re Carbs, Cals, Protein and fat.

Regards
Dave

If you are 238 pounds that your protein intake is too low.

[Obese2Stud]

If you are 238 pounds that your protein intake is too low.

I always thought you ate protein by LBM not actual body weight.

[ILurkAtWork]

^This. At 238 lbs, 196 g of protein is fine. As an aside, I have no idea why anyone would ever use stone measurements on a bodybuilding site predominantly featuring Americans though.

Anecdotally OP, a 2100 calorie diet isn't much of a deficit for a guy who is 5'11" unless you are just trying to do a slow steady cut. Maybe you're at 1 lb per week loss?

I realize that you are doing quite a bit of cardio. Most here don't do a ton of cardio and just cut calories when cutting weight. If it works for you though, go with it. Your protein levels look fine and your carbs/fats don't matter all too much in the short term for a cut.

When I cut (like now) I'm at about 1600-1800 kcal/day. I'm a deskjockey though with only lifting and surfing to stay in shape. I like to lose my 1.5lb per week and get it over with. I'm about 6'2 and don't lose much if I go over this. But we are all different. Keep up the good work.

[anonymous]

http://www.1percentedge.com/ifcalc/

I use this to calculate needs and adjust every 2 weeks based on results. I don't IF though

that gives truly obscene amounts of calories for me, I cannot imagine how fat I would get if I took in the amount of food that site recommends

I need to go to around 1800 to lose, and that's with supplemental t3

must be dat der 'metabolic damage'

[Phattso]

^Halfway, how long do you usually take a t3? 6 to 8 weeks at a time?

[anonymous]

^Halfway, how long do you usually take a t3? 6 to 8 weeks at a time?

unfortunately every damn day of my life, my natural levels started to plummet in my mid 30s and armor wasn't doing much. I'm on 50mcg a day to put me in an optimal range

but if I overeat I get fat just as fast as if I wasn't taking it. I guess abusing massive amounts might help but it doesn't seem to be a wonder drug at all

[Phattso]

unfortunately every damn day of my life, my natural levels started to plummet in my mid 30s and armor wasn't doing much. I'm on 50mcg a day to put me in an optimal range

but if I overeat I get fat just as fast as if I wasn't taking it. I guess abusing massive amounts might help but it doesn't seem to be a wonder drug at all

I see. I am on one for 6 weeks to see if it makes any difference, but like you, a small amount.