Originally Posted by Tock
You need to eat 1.5 grams of protein for every pound of (lean) bodyweight. If you weigh 200 lbs, for instance, you need to eat (1.5 x 200 = 300) at least 300 grams of protein every day, divided up into more or less equal amounts every 4 hours.
To give you an idea of what sort of stuff you need to be eating and how much protein is in what, here's some basic info:
60 grams in 2 cans of tuna fish
50 grams in 1/2 pound of chicken or beef
40 grams in 1 can of Wolf Brand Chili
32 grams in 1 quart of milk (stick with the 1% milkfat)
30 grams in 6 eggs
36 grams in 12 ounces of cottage cheese
50 grams in 2 scoops of good protein powder (check your label)
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298 total grams in this bunch of stuff.
Now . . . if you're bulking, you should probably be eating a few more grams of carbs than grams of protein, plus you'll want to keep your fat calories around 20%.
Armed with the information that there are 4 calories in 1 gram of both protein and carbohydrate and 9 calories in 1 gram of fat,
plus since we'll be wanting to keep the caloric % of each to about
35% protein, 45% carbs, 20% fat (just for a starting point; you should learn over time what ratios work best for you particular body chemistry),
your 298 grams of protein = 1192 calories
you'll want 1532 calories of carbs, which will be (1532/4 = 383) 383 grams of carbs
and 681 calories of fat, which will be (681/9 = 75) 75 grams of fat.
Now, what you really really really need to do is get a notebook and make a list of how many grams of protein, carbs, and fat are in various types of food. You can get a lot of information from the packages that food comes in (lots of info on those labels), and/or you can log on to Amazon.com and order up a copy of "The Nutrition Almanac" and it's gots lots of good info in the back pages on just about everything. Another good place to get info like this is on the web. Do web searches for imaginative phrases like "food values" or "food nutrition" and you'll find some stuff.
But there are no two ways around it . . . you simply must learn how much of what is in the stuff you eat, and learn to plan your meals accordingly. If you don't, you probably won't eat properly, and then you may as well not bother to lift at all.
So invest a little in your food education, and learn, and read everything on food packages. It'll all work together to turn you into the next Arnold . ..
--Tock