PDA

View Full Version : Nutrition Help



keraNNN
10-03-2016, 10:39 PM
Hey Guys,

I am looking to lose some body fat and get in a bulk at the same time. Is it possible to do or would I have to bulk and then Cut.

I am 5'10 192 pounds with a bf of 15.5%
My current macros are 2,200 calories
202p
294c
23f

Pretty clueless nutrition wise. I was told for clean bulk its 1g/per pound for protein and 1.5g/per pound for carbs, but I have a feeling I am not consuming enough calories.

Looking forward to some advice.

gbullock32
10-03-2016, 10:42 PM
Way wrong, protein and fat have minimums, carbs do not.


NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Nutrition-
Calculating Calories (http://forum.bodybuilding.com/showthread.php?t=156380183)
Pre, During, and Postworkout Nutrition (http://forum.bodybuilding.com/showthread.php?t=123915821)
How To Ask For Diet Critique (http://forum.bodybuilding.com/showthread.php?t=129523333)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
Macro/Micro Nutrients Explained (http://forum.bodybuilding.com/showthread.php?t=2845231)
Why 'Clean Eating' Is a Myth (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)
Clean Eating Myth 2 (http://evidencemag.com/clean-eating/)
Insulin and Fat Loss (http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/)
Insulin and Fat Loss 2 (http://www.muscleforlife.com/how-insulin-works/)

Protein-
Protein Needs (http://evidencemag.com/dieting-protein-needs)
Protein Needs 2 (http://www.ncbi.nlm.nih.gov/pubmed/24092765)
Protein Timing (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/)

Fat-
Fat Needs (http://www.jissn.com/content/11/1/20)
Fat and Testosterone (http://www.anabolicmen.com/fats-and-testosterone/)

Meal Timing-
Meal Timing 1 (http://www.jissn.com/content/10/1/5)
Meal Timing 2 (http://nutritionreviews.oxfordjournals.org/content/73/2/69)

Micro-Nutrient Guide-
Micro-Nutrient Guide (http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)

keraNNN
10-03-2016, 11:11 PM
Thanks for the quick reply.

Also had gym employee tell me you get your weight and multiply by 16 so 192 x 16 = 3,072
Eat 1g protein per pound .25 of calories should be fat and remainder carbs
So 3,072 calories
192p
85f
384c

Does that seem correct or is your formula better ?

gbullock32
10-03-2016, 11:18 PM
Thanks for the quick reply.

Also had gym employee tell me you get your weight and multiply by 16 so 192 x 16 = 3,072
Eat 1g protein per pound .25 of calories should be fat and remainder carbs
So 3,072 calories
192p
85f
384c

Does that seem correct or is your formula better ?Use the one I provided, again, there is no carb minimum, they are preferential once fat/protein needs are met.

keraNNN
10-03-2016, 11:38 PM
Looks good got 3000 calories
So .8 protein per pound comes to 153.6g min 614 calories
.4 fat per pound comes to 76.8g min 691 calories and 1695 calories left for carbs and a bit of protein sound correct ?
Now is this clean bulking or just bulking

gbullock32
10-03-2016, 11:43 PM
Looks good got 3000 calories
So .8 protein per pound comes to 153.6g min 614 calories
.4 fat per pound comes to 76.8g min 691 calories and 1695 calories left for carbs and a bit of protein sound correct ?
Now is this clean bulking or just bulkingRest can be carbs, protein, or fat.

'Clean' bulking is not macro related, but calorie related; keep to a surplus that allows for ~2 pounds of gain per month and you will minimize fat gain.

keraNNN
10-03-2016, 11:44 PM
Sounds good thanks for the help :)

gbullock32
10-03-2016, 11:51 PM
Sounds good thanks for the help :)No problem.