I'm 16 female 5'1 and 96 lbs....
my carb intake for the past two months or so has been 70-130g
my fat has been 15-25g and my protein has been 100-130g
usually end up at 1000-1200 cals a day....
i lift 4 times a week, run 2-3miles every other day, and have soccer daily....
i want to gain weight, but all muscle and very little fat.
what should my carb intake be, because i feel like it should be more, but idk!
Thread: What should my carb intake be?
07-05-2011, 07:31 PM #1
What should my carb intake be?
07-05-2011, 07:37 PM #2
07-05-2011, 07:43 PM #3
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07-05-2011, 07:51 PM #4
Calculate target protein and fat requirements, then if you're satisfied with those numbers fill the rest of your calories with carbs.
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07-05-2011, 07:59 PM #5
Off the bat your protein looks high, fats low and calories look low. Here is the calculating macros thread, give it a read through.
http://forum.bodybuilding.com/showth...hp?t=121703981My Reverse Diet Log
07-05-2011, 08:00 PM #6
07-05-2011, 09:37 PM #7
No brain, no gain.
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You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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07-05-2011, 10:39 PM #8
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If you want to gain primarily muscle weight, evidence points to the notion that you've got to eat around 1-2g of protein per lb of body weight (which it looks like you're doing), and maintain a calorie surplus. Of course, you've got to continue weight lifting.
If I were you, I'd find out how much soccer and other exercises are burning, add that to your BMR + Activity Factor, and add maybe 300-400 calories to that count. Try to eat that many calories per day. Also, eat more fats, they're a very important part of your diet!
Lastly, many people around here will tell you not to worry about all these details and just enjoy growing up, and I think they're partially right -- keep track of what you eat, but don't get obsessive over it! In the long run, a few days where you don't hit your goal probably isn't going to make a substantial impact on your results.
Good luck reaching your goal!
07-05-2011, 11:39 PM #9
(yo fat and calories are too low, shoot for 40 grams fat daily, hormones, good mood, and long term health... don't mess with those things... eat your fats)
Last edited by kusok; 07-05-2011 at 11:47 PM.
07-06-2011, 12:22 AM #10
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add 15-25g of carbs or 5-10g of fat this week . weigh your self same time same day each week if your weight stalls add another 15-25g of carbs or 5-10 of fat keep doing this till you have found your desired weight and body compositionMUTANT ATHLETE
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