meal help!

[MCarynD]

okay so i calculated everything and my BMR is 1392 and my daily energy requirement is 1949 cal per day.so the ratio im supposed to be doing is 40;45;15 and i based all my meals around this. when i was done i was short on cals. -300 cals short. I just started to bulk diet and i am 16, 5'6, and 130 lbs. how much carbs am i supposed to get in the morning?

[Rowyn]

okay so i calculated everything and my BMR is 1392 and my daily energy requirement is 1949 cal per day.so the ratio im supposed to be doing is 40;45;15 and i based all my meals around this. when i was done i was short on cals. -300 cals short. I just started to bulk diet and i am 16, 5'6, and 130 lbs. how much carbs am i supposed to get in the morning?

Work your plan out according to grams of macros versus ratio. For myself, while I generally eat a rough ratio of 40/30/30, I would start my plan with figuring up my protein requirements (I like to get about 140/day) and then I fill in the cals equally between fats and carbs until I hit my cal goal.

[mommymakeover]

Work your plan out according to grams of macros versus ratio. For myself, while I generally eat a rough ratio of 40/30/30, I would start my plan with figuring up my protein requirements (I like to get about 140/day) and then I fill in the cals equally between fats and carbs until I hit my cal goal.

What she said.

Protein at the moment is the most important so I make sure I hit my grams per body weight first. Then I do carbs and fats last. I'm on a 40/40/20 ratio at the moment

You can also figure it out this way

Fat = 9 calories per gram
Carbs = 4 calories per gram
Protein = 4 calories per gram

Protein
1949 x .40(your ratio for Protein?) = 779.6 / 4(Protein Cals per gram) =194 grams

Carbs
1949 x .45(your ratio for Carbs?) = 877.05 / 4(Carbs Cals per gram) =219 grams

Fat
1949 x .15(your ratio for Fat?) =292.35 / 9(Fat Cals per gram) =32 grams

779.6+877.05+292.35 = 1949

[andrerox80]

okay so i calculated everything and my BMR is 1392 and my daily energy requirement is 1949 cal per day.so the ratio im supposed to be doing is 40;45;15 and i based all my meals around this. when i was done i was short on cals. -300 cals short. I just started to bulk diet and i am 16, 5'6, and 130 lbs. how much carbs am i supposed to get in the morning?

if you read the sticky on calculating cals and macro's, you'll see that you really shouldn't go by ratios (not sure where you got 40/45/15 from anyway). aim for 1-1.5 g protein / lbw, at least .3-.5 g fat / lb, and the rest w/ carbs (and/or more fat). play around to see what works best for you in terms of carbs and fat.

[andrerox80]

What she said.

Protein at the moment is the most important so I make sure I hit my grams per body weight first. Then I do carbs and fats last. I'm on a 40/40/20 ratio at the moment

You can also figure it out this way

Fat = 9 calories per gram
Carbs = 4 calories per gram
Protein = 4 calories per gram

Protein
1949 x .40(your ratio for Protein?) = 779.6 / 4(Protein Cals per gram) =194 grams

Carbs
1949 x .45(your ratio for Carbs?) = 877.05 / 4(Carbs Cals per gram) =219 grams

Fat
1949 x .15(your ratio for Fat?) =292.35 / 9(Fat Cals per gram) =32 grams

779.6+877.05+292.35 = 1949

that's totally not ideal. fat way too low. and fat is more impt than carbs in terms of hierarchy. also, if she wants to bulk, she'd have to eat more than 1949 (think she said that's her maintenance, although i didn't run the numbers to check if she's right)

[vanillabn]

that's totally not ideal. fat way too low. and fat is more impt than carbs in terms of hierarchy. also, if she wants to bulk, she'd have to eat more than 1949 (think she said that's her maintenance, although i didn't run the numbers to check if she's right)

^^ Yup... in terms of fat you should be getting more like 40g per day, at the least.

ALSO, you're 16! Try not to get so caught up on numbers right now... I didn't run the numbers either, but I'm also pretty sure that your maintenance is higher than what you've calculated.

[Lee_Jaye]

I'm with everyone else - sounds like your fats are way too low. I aim for protein, then fat, and any leftovers go to carbs from veggies (sweet potato, squash, carrots, beets) and the occasional oatmeal (ok, ok, and rye toast with LOTS of margarine!!!). I can easily live without carbs, but if I'm not getting enough fats, I can't think, or I end up destroying an entire jar of peanut butter in 5 minutes or less...

Everyone's body is different, but I've found that just cutting out grains and legumes means I will lose about 1 lb per day. I can eat all I want, as long as it's meat, or fat, or veggie. Bacon with tomato and mayo is great, as long as it's in lettuce, not bread. See my post on paleo for some recipe ideas.

Good luck!
Lee

[Lee_Jaye]

ooopsie, just realize you're 15-16. Scratch that, and just eat whatever! Your metabolism slows down as you get older, and you shouldn't be counting calories at your age - you'll be dead, not competing, in your 20s!

If you want to compete, start now - there's no reason to wait. Just make sure you understand the difference between fit and scrawny - if you don't eat enough, you won't be able to compete. You need a certain amount of definition, even for fitness and bikini, that you will only get by going to the gym and eating well.

Cheers!
Lee

[mommymakeover]

that's totally not ideal. fat way too low. and fat is more impt than carbs in terms of hierarchy. also, if she wants to bulk, she'd have to eat more than 1949 (think she said that's her maintenance, although i didn't run the numbers to check if she's right)

That number doesn't even sound right for maintenance at her age, weight and height, unless her activity level is really low, which I'm doubting if she is wanting to bulk.

OP Off the top of my head your maintenance should be at around 2200.

Your 16. EAAAAT!!!

[MCarynD]

well i got that ratio due to ive always had a slow metabolism and was once over weight. then last year i went down hill by going into an eating disorder. so now my metabolism is even more messed up. but the reason why i eat grains is because thats what my trainer is making me eat.
for activity wise i do 30 min of cardio everyother day, 6 days of week for weights, and i try i do yoga every day

[mommymakeover]

well i got that ratio due to ive always had a slow metabolism and was once over weight. then last year i went down hill by going into an eating disorder. so now my metabolism is even more messed up. but the reason why i eat grains is because thats what my trainer is making me eat.
for activity wise i do 30 min of cardio everyother day, 6 days of week for weights, and i try i do yoga every day

I see. Do you think you were overweight due to slow metabolism or overweight due to what you were eating and your physical habits? Barring a thyroid disorder or illness 16 year olds are usually overweight due to eating habits. It seems you may have a poor relationship with food and went from one extreme to another (being overweight and then an eating disorder). Have you addressed the eating disorder part? I'm only asking because it is possible that you will have trouble eating properly and exercising properly if you have issues with food and body image.

I say this because you are trying to "bulk" below your maintenance and your doing a TON of exercising. Usually when you bulk you eat OVER maintenance and usually lay off most if not all cardio activities because you are trying to preserve muscle.

Bulking is an emotional journey for women, so I have read, because you actually will gain fat and the numbers will go up on the scale. It seems you might be scared of gaining weight but wanting to bulk. Those won't reconcile each other.

[MCarynD]

I see. Do you think you were overweight due to slow metabolism or overweight due to what you were eating and your physical habits? Barring a thyroid disorder or illness 16 year olds are usually overweight due to eating habits. It seems you may have a poor relationship with food and went from one extreme to another (being overweight and then an eating disorder). Have you addressed the eating disorder part? I'm only asking because it is possible that you will have trouble eating properly and exercising properly if you have issues with food and body image.

I say this because you are trying to "bulk" below your maintenance and your doing a TON of exercising. Usually when you bulk you eat OVER maintenance and usually lay off most if not all cardio activities because you are trying to preserve muscle.

Bulking is an emotional journey for women, so I have read, because you actually will gain fat and the numbers will go up on the scale. It seems you might be scared of gaining weight but wanting to bulk. Those won't reconcile each other.

i was overweight due to poor eating habits with no exercise(7th grade) then eigth i slowly but surely started losing weight but then at the end of that year and over the summer i fell into an eating disorder. i have addressed it and over the year of ninth grade and summer i finally reached a healthy state with my body, mind, and habits. but from all that i dont know how to organize a meal plain with higher cals because for so long i had looked for the low cal foods with higher nutrients.

but that is why i am trying to figure it all out now with how much i really need.

[andrerox80]

you should consider a nutritionist, then. you said you got the ratios from your trainer, and trainers usually are not very knowledgable when it comes to nutrition, so unless he has a degree or certification in nutrition as well, don't heed his advice. plus, you had an ed, adding to the complexity. as well, you're quite young and might have some different needs. and the others are right that the cal intake you're considering is too low. not even maintenance, let alone enough to bulk (which you said is your goal). you can check the sticky on calculating cals and macro's, but i feel like a nutritionist would be beneficial b/c w/ your history and your age, it might be nice for you not to focus on numbers. and your workouts are too much. is that what your trainer has recommended for you? it's too much in general, but esp for a bulk. you need rest and recovery for your muscles to grow.

just want to add, i am so glad you're turning things around. i can relate to you - i was overweight as a child and then had an ed, and i wish i had wised up a lot sooner.