Caloric Intake.... HELP

skyeangel7 · 06-10-2007, 10:39 AM

I am trying to put on lean muscle mass. I am trying to intake 1900 calories a day and recently I have been trying to weigh and measure out my food. My boyfriend told me that for each gram of protein and carbs that equals 4 calories and each gram of fat is 9 calories. I'm not sure how true that is. Thats one of the questions I need help with.

I've looked at the nutrional values on the labels and when I do the math.... his calculations dont add up which is leaving me extremely confused. I weigh 125 lbs and from what he tells me I should have 188 g protein and 150 g carbs. I'm not quite sure how to figure out the fat.

I am going crazy!!!! Can someone please help me!!!! I'd like to make sure I do this the right way and actually understand what it is I am doing. I dont understand how something so simple is so overwhelming and confusing to me. Any help on the ratios of protein/carbs/fat etc to calories would be helpful too. This nutrional counter book is driving me mad.

thanks so much, skye

Brian15 · 06-10-2007, 11:20 AM

He is right,carbohydrates-4 cals per gram.....protein-4 cals per gram....fats 9 cals per gram.

For someone who doesn't weight train to maintain the exact the same size would have to times their bodyweight by 12...that will be there calorie goal.

For someone who weight trains,to maintain the exact same size would be 15 times their bodyweight for calories.

For someone looking to gain lean mass without fat gain would have to take their maintain level(15 times their bodyweight) and increase it by 500.....which is then 20 times your bodyweight and you'll increase muscles size with min or no fat gain in most cases.As your weight increases so will the cals of course.

I hope that helped.

Brian15 · 06-10-2007, 11:28 AM

For your bodyweight you should have.

calories-2500.

protein-125-187.5grams

carbs-312-437

fats-37.5-50.

Doing this as well as working out properly-you should be gaining lean muscle mass with min-no fat gain.

skyeangel7 · 06-10-2007, 11:48 AM

thank you for taking the time to reply. between this post and the one i placed in the womens nutrion section i think i got it.

gountilfailure0 · 06-10-2007, 01:06 PM

Well U Want To Take Slow Burning Carbs For Breakfast I Usually Make Me A Bowl Of Oatmeal With Chopped Banana And Apple Tablespoon Of Flax Seed Oil Try Consuming Higher In Carbs And Fats Early In Day When Ur Metabolism Is Highest And Later At Night Lower Ur Carbs And Fats And Try To Keep It High Protein For A Woman Its Different U Dont Need As Many Carbs To Get Mass As Guys Do Try Organic Almond Butter For Urfat Intake Which Is Mostly Monounsaturated And Has Its Benefits Multi Vitamins And Whey Protein Powder Would Be A Nice Add Good Luck To U

skyeangel7 · 06-10-2007, 03:16 PM

Quote:

Originally Posted by gountilfailure0

Well U Want To Take Slow Burning Carbs For Breakfast I Usually Make Me A Bowl Of Oatmeal With Chopped Banana And Apple Tablespoon Of Flax Seed Oil Try Consuming Higher In Carbs And Fats Early In Day When Ur Metabolism Is Highest And Later At Night Lower Ur Carbs And Fats And Try To Keep It High Protein For A Woman Its Different U Dont Need As Many Carbs To Get Mass As Guys Do Try Organic Almond Butter For Urfat Intake Which Is Mostly Monounsaturated And Has Its Benefits Multi Vitamins And Whey Protein Powder Would Be A Nice Add Good Luck To U

thanks! i already have the organic almond butter. and i usually have my carbs earlier but i was having some flax at night. i heard it was bad to mix carbs and fat together.... hmmm. any input on that. thanks for the help

gountilfailure0 · 06-10-2007, 04:50 PM

mixing high sugar high fat and high carbs is no good of course which is why candy is a killer carbs and fat is not a bad mix unless its late at night and it isnt even really that bad then if ur active u doing any cardio right now??

Flex Appeal · 06-10-2007, 05:44 PM

Quote:

Originally Posted by skyeangel7

i heard it was bad to mix carbs and fat together

That's nonsense.

skyeangel7 · 06-10-2007, 06:50 PM

ok... thanks for the clarification. and i am def doing cardio!!! 5 days a week. low intensity for 30 minutes

Messly1 · 06-10-2007, 08:08 PM

Quote:

Originally Posted by Brian15

For your bodyweight you should have.

calories-2500.

protein-125-187.5grams

carbs-312-437

fats-37.5-50.

Doing this as well as working out properly-you should be gaining lean muscle mass with min-no fat gain.

...how do you figure that what did you multiply/divide her weight by? just interested?

Thanks,
Leslie

gountilfailure0 · 06-10-2007, 08:27 PM

lol think he was doing it if it was a guy who was that weight maybe try short hard sprints 20 or 30 minutes that really burns off fat and keeps it off i will run about 4 miles 25 to 30 minutes 3 times a week and incline walk about 4.5 to 5.0 3 incline about 40 to 45 minutes 2 or 3 times

skyeangel7 · 06-11-2007, 07:12 PM

but if i do sprints when i am trying to put on mass.... in turn will i end up burning some of my muscle off?

sorry, that may sound like a dumb question... but im serious. i dont want to over train or counteract what i am doing.

gountilfailure0 · 06-11-2007, 07:44 PM

well it hasnt on me

its made me really vascular and i get serious pumps and oxygen flow to my muscles and blood flow so it can actually help better oxygen and blood flow to the muscle will give u better results just dont overdo it whats intense to me might not be intense for u or might be over ur limit just dont do it everyday for 40 or 60 minutes

FSUNolesZ · 06-12-2007, 07:57 AM

Quote:

Originally Posted by skyeangel7

but if i do sprints when i am trying to put on mass.... in turn will i end up burning some of my muscle off?

sorry, that may sound like a dumb question... but im serious. i dont want to over train or counteract what i am doing.

Take a look at the World Class Sprinters in the 100M & 200M. They are Jacked! Sprints is the way to go. Just make sure you take some sort of Post workout shake after if you do a lot of hard training.

FSUNolesZ · 06-12-2007, 07:58 AM

Quote:

Originally Posted by skyeangel7

ok... thanks for the clarification. and i am def doing cardio!!! 5 days a week. low intensity for 30 minutes

High Intensity is the way to go

Recklessbat · 06-12-2007, 08:39 AM

Quote:

Originally Posted by skyeangel7

but if i do sprints when i am trying to put on mass.... in turn will i end up burning some of my muscle off?

sorry, that may sound like a dumb question... but im serious. i dont want to over train or counteract what i am doing.

Hey Sky! Contrary to belief, sprinting and jogging are going to do two completely different things in terms of how your muscles develop. Sprinting is a high intensity exercise which trains your two fast-twitch (type II) muscle fibers, meaning that by doing some sets of sprinting you'll actually be developing more muscle. This is due to the fact that the slow-twitch, high-power type II muscle fibers are inherently larger in nature, thus sprinting will have the same effect as doing low-rep power sets in the gym! Jogging, however, is going to work your slow-twitch (type I) muscle fibers, which are the leaner of the two types. That's why cross-country runners are all absurdly skinny and have very low body-fat. By sticking to sprinting rather than jogging, you'll actually be telling your brain to train those type II fibers more, resulting in muscle mass gain. Were you to jog miles every day, your brain would instead focus on lean-muscle development and you'd get leaner as a result.

In terms of pairing carbs with fats, this will actually be a positive in some applications! By eating healthy fats, it will take your body longer to digest the food that was eaten along with it, resulting in longer, steadier digestion of those high-GI (quick digesting) carbs. The reason why we want a steady, slow digestion of carbs is to prevent insulin spikes which will send those carbs straight into storage as fat.

Hope that helps!

skyeangel7 · 06-13-2007, 07:59 AM

So if I absolutely hate sprinting and it hurts my shins.... would I beable to replace that with a spinning class for instance? Will that have the same effect as sprinting? Because I actually love spinning!

AND THANK YOU FOR ALL YOUR HELP!!!!!

FSUNolesZ · 06-14-2007, 11:22 AM

Yeah, the point is to just get your heart rate jammin..low intensity ain't gonna do jack. Whether it's spinning, sprinting, doing hardcore stairmaster..whatever gets your heartrate pumping will do fine. But 30 min of low intensity is not what you're looking for

Quote:

Originally Posted by skyeangel7

So if I absolutely hate sprinting and it hurts my shins.... would I beable to replace that with a spinning class for instance? Will that have the same effect as sprinting? Because I actually love spinning!

AND THANK YOU FOR ALL YOUR HELP!!!!!

gountilfailure0 · 06-14-2007, 11:25 AM

well skye any cardio is better than nothing if u enjoy ur likely to stick with it so good luck in ur goals im trying to get under 10b/f myself and bulk this winter

skyeangel7 · 06-14-2007, 09:20 PM

thanks and good luck to you too!!! i have spinning tomorrow morning at 8:30. fun fun.... everyone have a great night =)

gountilfailure0 · 06-14-2007, 10:49 PM

cool now tell me what is spinning ?lol is it obvious ....

skyeangel7 · 06-15-2007, 05:48 PM

i would hope so!!! ps it was a great workout and class TGIF

wildebeast214 · 06-15-2007, 07:07 PM

you're more at risk of burning muscle of doing low intensity cardio for a long time, rather than high intensity (sprinting), for a shorter period of time

creatinegenius · 06-15-2007, 07:09 PM

Quote:

Originally Posted by skyeangel7

I am trying to put on lean muscle mass. I am trying to intake 1900 calories a day and recently I have been trying to weigh and measure out my food. My boyfriend told me that for each gram of protein and carbs that equals 4 calories and each gram of fat is 9 calories. I'm not sure how true that is. Thats one of the questions I need help with.

I've looked at the nutrional values on the labels and when I do the math.... his calculations dont add up which is leaving me extremely confused. I weigh 125 lbs and from what he tells me I should have 188 g protein and 150 g carbs. I'm not quite sure how to figure out the fat.

I am going crazy!!!! Can someone please help me!!!! I'd like to make sure I do this the right way and actually understand what it is I am doing. I dont understand how something so simple is so overwhelming and confusing to me. Any help on the ratios of protein/carbs/fat etc to calories would be helpful too. This nutrional counter book is driving me mad.

thanks so much, skye

he's right about the caloric calculation of fats/proteins/carbs however he is full of **** when it comes to you needing 188 grams of protein. Is he trying to give you kidney problems? Plus, you won't even be able to use 188 g of protein as most of that will be excreted through urination or just used as energy.