Hello, my name is Ryan and I have some questions about nutriton. First off my current diet sucks, and I would be willing to admit that I'm used to eating processed and ready made food due to their convience. I know this just will not work in the bodybuilding world so I have some information I found that I would like to submit to you and am open to any suggestions. I literally need to revamp my whole diet so I am starting from scratch Ill be going to buy grocerys in a few days please make some suggestions. Sometimes my ability to get a good meal are limited due to work so I eat a lot of granola bars ect which isnt so good.
Here is some information I found but as with everything else I try to research there is no clear cut awnser, I've gone through trial and error numerous times to no avail. Here is what I came up with:
Acording to 2 different sites my
RMR:3227kcal
RMR:1646.55
Harris Benedict formula:1646.55 x 1.6 =2634.48
Harris Benedict formula:2658
Here are some macro's running a 35/45/20 split Carbs/Protein/Fats @ 2658 calories per day (maintenance level)
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY 232g 299g 59g
GRAMS PER MEAL 38.7g 49.8g 9.8g
CALORIES PER DAY 930 cals 1196 cals 532 cals
CALORIES PER MEAL 155 cals 199.3 cals 88.7 cals
Macro's 35/45/20 @ 2127 calories per day (Weight loss level)
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY 186g 239g 47g
GRAMS PER MEAL 31g 39.8g 7.8g
CALORIES PER DAY 745 cals 957 cals 425 cals
CALORIES PER MEAL 124.2 cals 159.5 cals 70.8 cals
Macro's @ 40/40/20 2658 calories
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY 265g 265g 59g
GRAMS PER MEAL 44.2g 44.2g 9.8g
CALORIES PER DAY 1063 cals 1063 cals 532 cals
CALORIES PER MEAL 177.2 cals 177.2 cals 88.7 cals
Macro's 40/40/20 @ 2127 calories
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY 212g 212g 47g
GRAMS PER MEAL 35.3g 35.3g 7.8g
CALORIES PER DAY 851 cals 851 cals 425 cals
CALORIES PER MEAL 141.8 cals 141.8 cals 70.8 cals
Which of these macros above if any would be good for a cutting/toning phase. If any make your own suggestions if you like.
Age:22 years
Height:6'0"
Weight:175
Moderate excercise 5 days a week
1. What is a good meal to eat when you first wake up?
2. What is a good pre-workout meal
3.What should a good post-workout meal comprise of
4. If my RMR is 1646 should i drop calories below that to lose weight or below my BMR?
5. When counting calories do you incorporate the ones from supplements ex. a pre workout supplement has 40 cals do you count that toward your daily consumption?
6. Can anyone make a list of good food for cutting/toning. If I would go to the grocery store what should I buy? Please include brand names if possible.
7. Good meal before bed (other than caesin)
8. Should you eat no carbs after a certain time?
9. Explain complex/ simple carbs and when they are best used.
10. Any other usefull information or insight about nutrition for gaining/preserving muscle & losing weight.
Off subject
1. When is the best time to do cardio? Ie. before after resistance training?
2. Experiences/suggestions with HIIT training, good articles on it?
Thanks in advance for all your help, if you have any questions regarding what im asking please dont hesitate to ask.
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Results 1 to 18 of 18
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04-08-2011, 07:11 PM #1
- Join Date: Nov 2007
- Location: Pennsylvania, United States
- Age: 35
- Posts: 16
- Rep Power: 0
Can anyone awnser these ?'s (please take time to read)
It's easy to brag about your accomplishments, but can you step forward and admit your failures?
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04-09-2011, 04:25 AM #2
Start here: http://forum.bodybuilding.com/showth...hp?t=121703981
1. What is a good meal to eat when you first wake up?
What you feel like.
But you don't have to eat when you first get up.
2. What is a good pre-workout meal
What you feel like.
But you don't have to eat pre workout.
3.What should a good post-workout meal comprise of
What you feel like.
But you don't have to eat post workout.
4. If my RMR is 1646 should i drop calories below that to lose weight or below my BMR?
No. See link above.
5. When counting calories do you incorporate the ones from supplements ex. a pre workout supplement has 40 cals do you count that toward your daily consumption?
If you want to count them, do so. What ever you do - be consistent with it, as it is your ability to CHANGE your diet in response to RESULTS that matters.
6. Can anyone make a list of good food for cutting/toning. If I would go to the grocery store what should I buy? Please include brand names if possible.
No such thing as toning - that is a word marketing companies developed so they wouldn't scare females away from their products/ training.
Tone = more muscle, less fat.
Foods? What ever you feel like that keeps you healthy while you reach your goals.
7. Good meal before bed (other than caesin)
What you feel like.
But you don't have to eat pre bed.
8. Should you eat no carbs after a certain time?
No. Eat them when you feel like.
9. Explain complex/ simple carbs and when they are best used.
Old data. Eat what ever carbs you want should they fit your diet.
Doesn't matter in the context of a mixed meal.
10. Any other usefull information or insight about nutrition for gaining/preserving muscle & losing weight.
Your mind is currently so clouded by 'what you think you need to do' that you are failing to see the nonsense of your current beliefs.... Don't allow yourself to be spoon fed the typical crap that people try to force into the fitness industry.
Read as much as possible, sourced from REAL information sources - this means sources that are NOT 'that big guy' at the gym.
Start with the stickies here: http://forum.bodybuilding.com/forumdisplay.php?f=261
And then read the work of people like Alan Aragon, Lyle McDonald, Martin Berkhan....
Free your mind, educate yourself, and learn....Last edited by Emma-Leigh; 04-09-2011 at 02:34 PM.
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04-09-2011, 05:00 AM #3
this will help a lot of people, thanks
Eat like a horse, sleep like a baby and grow like weed.
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04-09-2011, 05:09 AM #4
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55892
So will the stickies where all this info can basically be found. Problem is nobody reads theM
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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04-09-2011, 08:43 AM #5
I'm going to start sending people here when they have questions. This should be incorporated into a sticky if it is not already.
lol
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04-09-2011, 02:55 PM #6
Excellent post by Emma-Leigh, again.
Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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04-09-2011, 02:58 PM #7
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05-24-2012, 03:03 AM #8
- Join Date: Aug 2010
- Location: Cheshire, United Kingdom (Great Britain)
- Age: 35
- Posts: 2,121
- Rep Power: 4726
Good God; you seriously need to go back to the stickies and completely ignore the bullsh*t articles you are reasing on bb.com ... you are being misguided and left behind with regards to nutritional knowledge if you carry on in this direction.
No, Emma's information is correct. Every individual point you have produced here is either scientifically disproven and outdated, or relating to a matter of personal preference (working out fasted)... Therefore, I urge you to go back and read the stickies.
Your last paragraph has proven that you yourself have not read the stickies; Emma's points are based around what the stickies inform.Last edited by layarph; 05-24-2012 at 03:27 AM.
"Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life." Martin Berkhan
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05-24-2012, 03:56 AM #9
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09-07-2012, 12:07 PM #10
Strong 14'th bump and I must say that you are gold leigh
If anybody would like to handbalance like bruce lee, you should check me at
--------------> www.lostartofhandbalancing.com <--------------
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09-07-2012, 01:28 PM #11US Marine Corps Vet 8 years ( 92/00 ) - Semper Fi - ★cVc★
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05-23-2013, 07:28 PM #12
- Join Date: May 2013
- Location: San Jose, California, United States
- Age: 34
- Posts: 78
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I'm Confused
In regards to this statement, I've read, and been told time and again that simple sugars are terrible for you and that they should be very limited. When you say "eat whatever carbs you want" does this mean that there's no difference between eating 2 oz of whole grain pasta, and eating 40g of sugar? I may be misunderstanding you, but I just want you to clarify. Thanks
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03-13-2015, 03:30 PM #13
- Join Date: Mar 2015
- Location: Belews Creek, North Carolina, United States
- Age: 45
- Posts: 21
- Rep Power: 0
The problem with these sticky things is that they assume you already know the difference between healthy food and not healthy...what your body needs and what it doesn't...then if you ask a question about it, people bite your head off, leave you bad reputation for not reading stickys and refer you back to the sticky that confused the hell out of you in the first place. I'm trying to lose 100 pounds here and I'm still just as far from understanding what/when to eat as I was when I first started. I'm ALWAYS low in protein or fiber or fat or SOMETHING and over on something else. I know this is a free service and you can't be too critical...but I'd sure love some help
Steve - NC
Feb 22, 2015 - 301lbs
Feb 25 - 296
March 2 - 295
March 5 - 293.2
March 8 - 291.4
March 12 - 287
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03-13-2015, 04:04 PM #14
Don't be scared to ask questions bro, who gives a shiet if people neg you?
You are on this forum to learn right, not rack up rep points?
Edit
That's because you haven't taken the time or done enough reading and research to realize that no single food is healthy nor healthy. More reading is needed. Take the time to fully grasp all of these subjects.
Lots of misconceptions in that short post man.
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07-22-2015, 05:05 AM #15
- Join Date: Jul 2015
- Location: Macedon, New York, United States
- Age: 49
- Posts: 2
- Rep Power: 0
I take my Gold Standard Whey Protein a half hr before my work and before I go to bed. I take an after workout shake and AMPED UP DURING MY WORK OUT. HOW MANY SHAKES OF PROTEIN SHOULD I TAKE AND WHEN? THANK YOU FOR READING
Mark D Brown
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11-25-2015, 04:44 AM #16
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06-30-2016, 07:31 PM #17
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03-18-2017, 02:20 AM #18
So essentially eat whatever you want as long as protein is high and calories are in excess or deficit depending on your goal.
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