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Thread: Food
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12-21-2001, 07:01 AM #1New Member
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- Dec 2001
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Food
my weight is 168 i'm 6 foot and want to build up more. Can some write a 7 week diet out.
Thanks alot
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12-21-2001, 07:18 AM #2
Take your body wieght and multiply by 20 (168x20=3360) this should be your daily caloric intake...3360 calories.
If you use the following ratio 50% carbs, 30% protein, 20% fat you get the following totals 1680 cals carbs, 1008 cals protein and 672 cals fat...which is equivalent to 420g carbs, 250g protein, 75g fat (1g carbs=4cals, 1g pro=4cals, 1g fat=9cals).
Spread this out into 6 evenly spaced meals and your per meal totals are: 70g carbs, 42g protein, 12g fat.
Here is a sample list of foods (it is incomplete but you get the idea)
Protein: Chicken breasts, turkey, lean beef, all fish, eggs, some nuts, whey protein, some dairy (low fat milk, cheeses, yogurts)
Carbohydrates: sweet potatos, oats, brown rice, wheat pasta, wheat bagels, whole wheat breads, fruits, vegetables, some cereals
Fats: nuts (unsalted), egg yolks, olive oil, fatty fish (mackerel, salmon, herring), flax seed oil, natural peanut butter.
Good luck bro.
Pete
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12-21-2001, 07:23 AM #3New Member
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- Dec 2001
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- United Kingdom
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Thanks alot
some good info there
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12-21-2001, 04:10 PM #4
Pete you forgot to mention ' a tin of pineapples' with tuna.
That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.
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12-21-2001, 04:45 PM #5
I am impressed
Pete, I am impressed with your knowledge. I will have to look you up when I am serious about the AS.
Capital X
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12-21-2001, 05:56 PM #6Originally posted by PaPaPumP
Pete you forgot to mention ' a tin of pineapples' with tuna.
That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.
Cap...thanks bro. But I know more about nutrition than AAS at present. I trained naturally for 15+ years. This is the first year I ever did AAS...but my knowledge is growing and I'll help in anyway I can.
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