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OracleGuy
02-24-2010, 07:29 PM
Hey Guys,

I come back into training about a month an a half ago. i used to train and have a good awesome looking body.

Im worried as to what a nutritionist says about my intake of foods and so on, I weigh 175 KGS

I am taking in 2200 Cals a day and spending 950cals in the Gym. but the nutritionist says I need to take in 4000-5000 Calories and 300-400 carbs and 100 grams of Fats/oils a day.

Here is what I take in a day.

2182 Calories

299.8g of Protein

154.28g of Carbs

40.46g of Fat

It would be great to get feedback and its much appreciated.

ChecksandGiggles
02-24-2010, 07:37 PM
400 grams of carbs=1600 cal
100 g Fat=900 cal
1500-2500g protein (to hit 4000-5000)=375-625g protein a day.

Anyway with regards to your current diet. You ain't eating enough. Also, forget the low fat crap. I assume you're trying to lose weight. So the question becomes, are you losing weight and are you doing so in a healthy manner? You should find out what your Lean Body Mass is and base your protein intake off that. Then get at least .5g of various fats per each gram of LBM, and at least 1g protein/gram LBM. The rest can be whatever you want. At your weight you could probably lose 2 pounds a week safely for a while.

RealMenDeadLift
02-24-2010, 07:38 PM
are you really 374 pounds?

OracleGuy
02-24-2010, 07:45 PM
are you really 374 pounds?
Yes I am, I am lean at 133KG's

OracleGuy
02-24-2010, 07:48 PM
400 grams of carbs=1600 cal
100 g Fat=900 cal
1500-2500g protein (to hit 4000-5000)=375-625g protein a day.

Anyway with regards to your current diet. You ain't eating enough. Also, forget the low fat crap. I assume you're trying to lose weight. So the question becomes, are you losing weight and are you doing so in a healthy manner? You should find out what your Lean Body Mass is and base your protein intake off that. Then get at least .5g of various fats per each gram of LBM, and at least 1g protein/gram LBM. The rest can be whatever you want. At your weight you could probably lose 2 pounds a week safely for a while.
CheckSandGiggles, I have lost 20KGs since January and am not feeling fatigued infact more energetic. So even though Im burning 950 Cals in the Gym, wont I add weight if I have more Calories?

RealMenDeadLift
02-24-2010, 07:49 PM
Yes I am, I am lean at 133KG's

133 kgs is just under 300 pounds

OracleGuy
02-24-2010, 07:51 PM
133 kgs is just under 300 pounds
RealMaenDeadlift, I am 175 KG now!!

ChecksandGiggles
02-24-2010, 07:54 PM
133 kgs is just under 300 pounds

I think he means that's his lean mass?

OracleGuy
02-24-2010, 07:56 PM
I think he means that's his lean mass?
Yes Sir

RealMenDeadLift
02-24-2010, 08:20 PM
Yes Sir

Ah my fault

Lector606
02-24-2010, 10:00 PM
You most definitely need a significantly larger amount of fat in your diet. Since you are eating so few calories I am guessing you have been undereating for a long time and your metabolism has adjusted. Upping your calories a bit and increasing your activity level is probably the best way to go. Maybe take up a sport that involves lots of short bursts of activity like tennis, squash etc. I eat literally twice as much as you to maintain my weight and Im weighing around 175-180 right now.

OracleGuy
02-24-2010, 10:19 PM
You most definitely need a significantly larger amount of fat in your diet. Since you are eating so few calories I am guessing you have been undereating for a long time and your metabolism has adjusted. Upping your calories a bit and increasing your activity level is probably the best way to go. Maybe take up a sport that involves lots of short bursts of activity like tennis, squash etc. I eat literally twice as much as you to maintain my weight and Im weighing around 175-180 right now.
Thanks Lector606, I only been on this food for a month and bit.
but I'll definitly consider adding more calories

Lector606
02-24-2010, 10:48 PM
Thanks Lector606, I only been on this food for a month and bit.
but I'll definitly consider adding more calories

Now that you are working out again you have to give your body something to use as fuel - undereating will just lead to crappy workouts. Do you just lift weights or do you do other things - sports, cardio etc

OracleGuy
02-25-2010, 12:19 PM
I do 4.5 KMPH treadmill for 40 minutes + the Weights, no other activity