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syrupblunts
03-18-2006, 12:42 PM
I started making a meal plan at 3500 cals and I think I have to much protein and fat.

Logan's Custom Meal Plan
40/40/20 SPLIT
---40%:Protein
---40%: Carbohydrates
---20% Fats

3500 Calorie Total
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(7Calories)
----------------------------------
Protein: (1400Calories)=(350grams)
Carbohydrates: (1400Calories)=(350grams)
Fat: (700Calories)=(100grams)

combs08
03-18-2006, 01:04 PM
What are your goals? Are you trying to bulk or what?

syrupblunts
03-18-2006, 01:10 PM
I found another source which said 1gram of fat is equal to 9 calories so its changed now, but I think my protein is a little high.

40/40/20 SPLIT
---40%:Protein
---40%: Carbohydrates
---20% Fats

3500 Calorie Total
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(9Calories)
----------------------------------
Protein: (1400Calories)=(350grams)
Carbohydrates: (1400Calories)=(350grams)
Fat: (700Calories)=(71grams)

I'm bulking basically because I want to gain as much strength as possible for football in 6 months. Then start cutting near the end of football.

boyscouT
03-18-2006, 01:10 PM
What is your weight & height?

syrupblunts
03-18-2006, 01:11 PM
6'3
230
Age? 15

DaT oNe MuFuCkA
03-18-2006, 01:24 PM
I would go with a diet that consists of 45%carbs/35%protein/20%fat. Don't let your fat intake go less than 15% of your total daily calories and focus more on unsaturated fats. These are absolutely necessary. I would keep your calories intake at around 3500-4000 calories. Good luck and keep the motivation up!

boyscouT
03-18-2006, 01:28 PM
6'3
230
Age? 15

for a 40/40/20 split, your macros & calories should look like this:

230g Carb / 230g Pro / 115g Fat

Total Calories: 2875

Bulk: 3375

Cut: 2375

syrupblunts
03-18-2006, 01:40 PM
Wait tho are these correct?
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(9Calories)

And I'm going to go for 3000 Calories a day to have a nice rounded number.

Protein: (300gram)=(1200Calories)
Carbohydrates: (300gram)=(1200Calories)
Fat: (66.67gram)=(600Calories)
-------------------------------------------
Is everything up there correct?
If anyone could add me to msn It owuld be alot faster.
Magnum40@gmail.com

boyscouT
03-18-2006, 01:46 PM
Wait tho are these correct?
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(9Calories)

And I'm going to go for 3000 Calories a day to have a nice rounded number.

Protein: (300gram)=(1200Calories)
Carbohydrates: (300gram)=(1200Calories)
Fat: (66.67gram)=(600Calories)
-------------------------------------------
Is everything up there correct?
If anyone could add me to msn It owuld be alot faster.
Magnum40@gmail.com

the 40/40/20 split applies to GRAMS, not calories.

syrupblunts
03-18-2006, 01:47 PM
Still I have used calories to figure out how many grams of protein, carbs, and fats I should be eating so would it matter?

boyscouT
03-18-2006, 01:57 PM
Still I have used calories to figure out how many grams of protein, carbs, and fats I should be eating so would it matter?

Yes....

Protein: (300gram)=(1200Calories)
Carbohydrates: (300gram)=(1200Calories)
Fat: (66.67gram)=(600Calories)

thats a 45/45/10 macro

Macros use grams, not calories.

syrupblunts
03-18-2006, 02:10 PM
So what you suggested will be a good 40/40/20 split?
I don't know about all of that fat tho?

for a 40/40/20 split, your macros & calories should look like this:

230g Carb / 230g Pro / 115g Fat

Total Calories: 2875

Bulk: 3375

Cut: 2375

boyscouT
03-18-2006, 02:18 PM
So what you suggested will be a good 40/40/20 split?
I don't know about all of that fat tho?

for a 40/40/20 split, your macros & calories should look like this:

230g Carb / 230g Pro / 115g Fat

Total Calories: 2875

Bulk: 3375

Cut: 2375

Have as much of those fats come from healthy fats (poly & mono UNsaturated, olive oil, fish oil, avacado, salmon, almonds, walnuts, peanuts, peanut butter, almond butter).

You're inevitably going to consume saturated fats, but I wouldn't worry about trace amounts in your meats, etc.

syrupblunts
03-18-2006, 02:26 PM
Alright it seems like you know your stuff, I'm going to make a meal plan (6meals) Out of this.

Could you reccomend the best time to put Protein, carbs, and fat?

boyscouT
03-18-2006, 02:46 PM
Alright it seems like you know your stuff, I'm going to make a meal plan (6meals) Out of this.

Could you reccomend the best time to put Protein, carbs, and fat?

Courtesy of StrongEnough?:
5-6 meals a day
eat every 2-3 hours
eat the same amount of Protein, Carbs, Fats (EFA's) IN EVERY MEAL!!!!!!! (This isn't nessessary, but a starters concept. There are some meals where I have no carbs at all)
7+ hours of sleep
Tons of water!

How much calories to take in?????
Click on the first link. Take that number, and multiply is by one of the 5 selection of your daily activities on the second link. Once you have this number (Maintenance level), subtract 500 from that number when Cutting, and increase by 500 when Bulking.

Example : BMR = 2000, Activity level = 4, 2000x 1.725 = 3450 - 500 = 2950. This is what you should start your calories at. Seem high? These will drop as you lose more weight.

1st link ---- >http://www.bmi-calculator.net/bmr-calculator/
2nd link ---- >http://www.bmi-calculator.net/bmr-ca...dict-equation/


Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, whole wheat bread (100%, but be careful with store bought bread. Almost all Store bought bread contains HFCS. Look into ezekial bread). brown rice, rolled or steel oats, Yams, Lentils fruit
Fats: Olive oil, fish oil, flax oil, nuts (almonds, pecans, walnuts), almond and peanut butter (all natural)


Want to know about the different types of fat, and which ones are Good/Bad? --->http://www.hsph.harvard.edu/nutritionsource/fats.html

Dairy: Fat free yogurt, skim milk, fat free cottage cheese, or soy milk

EAT YOUR VEGGIES! (They're low calorie/carb yes... but have you look at what minerals are in them????)

Pre-workout Meals: 60-90 minutes before workout
Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and a fast source of protein like Whey)


Cardio : 4-5 days a week, 1 hour tops (for cutting)
1-2 days a week, 1 hour tops (for bulking)

**The 1 hour tops doesn't mean you have to do 1 hour every sessions. I personally keep it between 40-50 minutes, sometimes I'll only do 30. I just see so many people doing 90 minute sessions and don't realize that it's too much**

Lift Heavy!!! 3-4 days a week! Do not train the same muscle group every day, or every other day. Allow a good 48 to 72 hours rest before training that muscle group again. Keep reps between 8-10 range, 3-4 sets. This doesn't include a warm up set. Make sure the muscle group is nice and warm before hitting it hard. And let go of your ego. Don't stand there and curl 90lbs, or try benching 300 if you can't. Lower the weight, practice good form, and in time the gains will come. Don't worry about what the "other" guys are doing.

Once a week, enjoy a cheat meal (that's meal, not day)

Drink water, but not over doing it. Drink when you're thristy! Too much water will flush your electrolytes, and you'll feel/look like ****!
Don't know what Electrolytes are? Read here --- >http://science.howstuffworks.com/question565.htm
http://www.medicinenet.com/electrolytes/article.htm

Remember, you're not only doing this to look great, have washboard abs, and 18inch guns, but to be in great shape and very healthy. Eat Clean, Lift heavy. This is a lifestyle change, not a destination.


http://www.offthecuffphotography.info/recipes.htm <----The place for some great meals. Compliments of SpyTechsWife!

Alex88
03-18-2006, 04:14 PM
Yes....

Protein: (300gram)=(1200Calories)
Carbohydrates: (300gram)=(1200Calories)
Fat: (66.67gram)=(600Calories)

thats a 45/45/10 macro

Macros use grams, not calories.


Not to be an ass or anything, but macros do use calories and not grams, so 300 grams protein - 300 grams carbs - 66 grams of fat is correct. IMO, the leanest gains during a bulk come from keeping fat levels moderate (20% - 30%) and carbs + protein levels high. Only when you eat an ungodly number of calories a day (think 5000+) would you need more fats (100 grams +) to fill in the calories.

During a bulk (caloric excess), eating a lot of dietary fat in the presence of high carbohydrates encourages lipogenesis and de novo lipogenesis pathways (creation of new fat cells). 60 - 70 grams of fat a day is a good number since it is high enough to insure a healthy hormone level (not that youd have any hormone problems at 15 anyways), and not low enough for your food to taste like cardboard.

The advice boyscout posted above on 5 - 6 meals a day and meal ideas is good.

BTW, 230 lbs, youre a big boy!

boyscouT
03-18-2006, 04:17 PM
alex, so ur sayin a 300g/300g/67g is equivalent to a 40/40/20 split?

never knew macros worked on calories... ty alex.

Alex88
03-18-2006, 04:21 PM
Yeah, thats what im saying.

boyscouT
03-18-2006, 04:25 PM
for an EXTREMELY clean bulk, does this sound fine for me?

300g carb/225g protein/25g fat

the only fat i'll get will be fish oil capsules, olive oil, & nat pb.

Alex88
03-18-2006, 04:35 PM
for an EXTREMELY clean bulk, does this sound fine for me?

300g carb/225g protein/25g fat

the only fat i'll get will be fish oil capsules, olive oil, & nat pb.

25 grams of fat? Thats incredibly low and your food probably tastes terrible ;p. I also dont see how you can only have 25 grams of fat since lean meats, eggs, even oats and wheat contain trace amounts of fat (unless youre bulking on dextrose and whey isolate exclusively :P). Bump it anywhere from 50 - 80 (and adjust carbs and protein accordingly) and youd still have an extremely clean bulk.

boyscouT
03-18-2006, 04:37 PM
25 grams of fat? Thats incredibly low and your food probably tastes terrible ;p. I also dont see how you can only have 25 grams of fat since lean meats, eggs, even oats and wheat contain trace amounts of fat (unless youre bulking on dextrose and whey isolate exclusively :P). Bump it anywhere from 50 - 80 (and adjust carbs and protein accordingly) and youd still have an extremely clean bulk.

Yea... i'm still rusty on fat amounts / numbers. So i'll get at least 50grams in a day.

Do you have a specific way to come up with the carb macro?

Right now I'm going to do 1.5g / lb for protein, 50g fat, but the carbs is an unknown.

syrupblunts
03-18-2006, 04:39 PM
So will my calorie 40/40/20 work?

Alex88
03-18-2006, 04:44 PM
1 - 1.5 g of protein per lb of body mass, same amount of carbs (or up to 2 times the amount of protein, carbs are tasty and should be emphasized in a bulk), and leave the rest to fat.

IMO, theres no reason to consume an ungodly amount of protein (like 2 g per lb of bodymass) during a bulk since your body is always in an anabolic environment anyways. Its only during cutting when protein amount should be higher to prevent glucogenesis (breaking down of muscle to make glucose). Anecdotally, and somewhat of a tangent since Im already derailing this thread, Ive eaten as low as 800 calories per day (on a PSMF diet - protein sparing modified fatloss) consisting of exclusively protein and no carbs or fat (except for EFAs from fishoil capsules) and lost fat at a very fast rate with no LBM change.

boyscouT
03-18-2006, 04:53 PM
1 - 1.5 g of protein per lb of body mass, same amount of carbs, and leave the rest to fat. IMO, theres no reason to consume an ungodly amount of protein (like 2 g per lb of bodymass) during a bulk since your body is always in an anabolic environment anyways. Its only during cutting when protein amount should be higher to prevent glucogenesis (breaking down of muscle to make glucose). Anecdotally, and somewhat of a tangent since Im already derailing this thread, Ive eaten as low as 800 calories per day (on a PSMF diet - protein sparing modified fatloss) consisting of exclusively protein and no carbs or fat (except for EFAs from fishoil capsules) and lost fat at a very fast rate with no LBM change.

Going by that, i'd be 225/225/50.. equals to 2250 calories. My maintenance is around that... where am I supposed to get the surplus of nearly 300-500 calories a day from? carb+pro? carb+fat? just fat?

PS: that PSMF diet sounds appealing.. is it healthy?

syrupblunts
03-18-2006, 04:55 PM
I'm 230 pounds.
230*1.25=287.5g's of protein=1150 Protein
230*1.25=287.5g's of Carbs=1150 Carbs
Lets say I will use 3000 calorie limit.
700 Calories of fat=77.7 grams of fat.

Will that be acceptable.

Alex88
03-18-2006, 04:55 PM
To boyscout: more carbs then.

To Logan: yes that is acceptable.

BTW, this is really splitting hairs ;p. I can so envision you flipping out because you consumed 75.7 grams of fat instead of the magical 77.7 grams. Remember these are estimates, you honestly dont have to live and die by these numbers. Its consistency and long-term plans that matters. Dont sweat it if you eat 17.5% fat one day and 25% fat the other. Besides, youd be one pain in the ass 15 year old with your friends if you do that ;p.

syrupblunts
03-18-2006, 05:07 PM
Goning to post my nutrition thing I have came up with so far.

REQUIRMENTS FOR THE DAY:
-Lots of water (5_Liters)
-Eat ever 2-3 hours
-7+ hours of sleep a night
-Pre-workout Meals: 60-90 minutes before workout
-Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and a fast source of protein like Whey)

FOODS TO EAT:
Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, ezekial bread, brown rice, rolled or steel oats, Yams,Lentils fruit.
Fats: Olive oil, fish oil, flax oil, nuts(almonds, pecans, walnuts, almond and peanut butter
---------------------------------|
*Everything in grams
-PROTEIN
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Protein shake.41G-(150 Calories)-(26 Protein)-(11 Carbs)-(1.4 Fat)
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
-Egg white.1-(17 Calories-(4 Protein)-(0 Carbs)-(0 Fat)
-Egg Large.1whole-(75 Calories)-(6 Protein)-(1 Carbs)-(0 Fat)
-Skinless chicken breast 3.5oz-(165 Calories)-(31 Protein)-(0 Carbs)-(4 Fat)
-CARBS
Oatmeal.1cup cooked-(145 Calories)-(6 Protein)-(25 Carbs)-(2 Fat)
Brown rice.1cup cooked-(216 Calories)-(5 Protein)-(45 Carbs)-(2 Fat)
Macaroni.1cup cooked-(197 Calories)-(7 Protein)-(40 Carbs)-(1 Fat)
Spaghetti.1cup cooked-(197 Calories)-(7 Protein)-(40 Carbs)-(1 Fat)
Lentils[half-cup cooked]-(112 Calories)-(9 Protein)-(20 Carbs)-(0 Fat)
Kashi Cereal[1cup]-(210 Calories)-(10 Protein)-(38 Carbs)-(3 Fat)
Whole wheat pitta1-(170 Calories)-(6 Protein)-(35 Carbs)-(2 Fat)
Potato(approx.7oz)-(220 Calories)-(5 Protein)-(51 Carbs)-(0 Fat)
Banana-(109 Calories)-(1 Protein)-(28 Carbs)-(0 Fat)
Plain Bagel-(195 Calories)-(7 Protein)-(38 Carbs)-(1 Fat)
-FATS
Flaxseeds.3.Tbsp-(140 Calories)-(7 Protein)-(11 Carbs)-(10 Fat)
Peanut butter.2.Tbsp-(190 Calories)-(8 Protein)-(6 Carbs)-(16 Fat)
Walnuts.1oz-(172 Calories)-(7 Protein)-(3 Carbs)-(16 Fat)
Peanuts.1oz dry roasted-(166 Calories)-(7 Protein)-(6 Carbs)-(14 Fat)



---------------------------------|
40/40/20 SPLIT
---40%:Protein
---40%: Carbohydrates
---20% Fats
-1.25*LBS=Protein grams
-1.25*LBS=Carbs grams
---------------------------------|
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(9Calories)
---------------------------------|
BASE(1)
3000 Calorie Total
Protein: (287.5grams)
Carbohydrates: (287.5grams)
Fat: (77.7grams)
---------------------------------|
CUTTING(2)
(Gradully lower) Calorie Total
Protein: (--grams)
Carbohydrates: (---grams)
Fat: (---grams)
---------------------------------|
BULKING(3)
(Gradully add) Calorie Total
Protein: (---grams)
Carbohydrates: (---grams)
Fat: (---grams)
---------------------------------|


Now I need to know how to place my foods around the day.

Alex88
03-18-2006, 05:17 PM
LOL, I wish I were this dedicated (or OCD, however you want to view it) at 15. But since you like Kashi cereal, I forgive you ;p.
It looks good in theory, but honestly in real life (especially if you have a social life) that kind of regimented eating is difficult for a teenager. And I speak from experience. Things only need to get this regimented on a severe cut or during contest prep.

Have some fun bulking (and as a teenager). Its okay to have a slice of pizza with friends now and then. Have a peanut butter and jelly sandwich. Drink a glass of chocolate milk. Take advantage of your youthful metabolism and have fun bulking!

syrupblunts
03-18-2006, 05:24 PM
It's gonna be hard but I'm not going to go to insane about nutrition I still will have my days when I have some pizza or a glass of pop or chocolate milk.
Thanks for the compliement "I wish I were this dedicated" and ya Kashi Is so good wish it had less sugar tho.

Well tomorow my mom and I are going to go grocery shopping and get everything on my litte list and start eating clean. Also I have a good recipe I found for protein bars.


HOMEMADE PROTEIN BAR RECIPE
2 cups natural peanut butter (1 hole container/16 ounces)
6 tablespoons honey
2 1/4 cups protein powder ( any will work, except it won't work with soy protein powder so I've heard)
2 cups dry (uncooked) oatmeal

Combine the peanut butter and honey in a mixing bowl and
and stir.

Microwave for 70 seconds (or longer). Add the protein powder and oatmeal, and mix
well and mix. Smoosh until flat into a 13 x 9 pan. Let sit for a while (like 10-15 min.), then cut into TWELVE even bars and wrap in plastic wrap or do what I did and if you have a top to the 13 x 9 pan, put that on, then after you've waited.. EAT!! You need the honey to make it stick better. It doesn’t really stick that good, but fairly well. Add more honey if you want it to stick more.

After you've got done consuming how much you want to. Put the topping on it (lid or plastic wrap) and put it in the fridge till next time.
19 GOOD-FOR-YOU Grams of Fat. (Essential Fatty Acid's)

22 Grams of Delicious Carbs

and finally 21 grams of Muscle Building Protein!


LOVE IT AT THIS FORUM.

Alex88
03-18-2006, 05:29 PM
That protein bar sure looks sexy