so, anyone wanna help me out here with daily nutritional needs?

i have an ISSA fitness training book (that i've never gotten around to fully reading), and its staing in the Hatfield Estimate for Determining Daily Protein (in grams), that for example... a person with the Lean Body Weight of 170 (myself, i'm 187 total weight), would need 153 grams of protein per day if i performed Heavy weight training daily... does this sound correct?

i'm 187 lbs all in all, and it says i'd need to consume 153g's ? At the bottom it does say, "These numbers are on the conservative end, there is evidence from current research that, especially in heavy resistance training, more protein may be needed".

As for calories if we want to gain weight we consume approximately 300/500 more calories than our BMR per day correct? Opposite applies if you're tryin to lose weight... ?

As for carbs, what are the ratios usually if you're goal is either to gain mass, or lose fat? & Fats %'s as well?

153gs for someone of your weight is probably a little conservative yes. Depending on your bf%. The rule of thumb has kind of become 1.5g of program for every pound of LBM. So if you weight 187 at 15% bf you would need to consume 238g of protein. This is kind of the rule of thumb wether trying to lose or gain weight, some people do up to 2g per pound however.

Yes if you are trying to gain or lose, take your BMR and add or subtract 300-500 calories depending on which you are doing.

Don't ask me about the ratios. There are too many different opinions on this one.

Thanks Rocky, I've PM'd you.

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Originally Posted by dreamache

i have an ISSA fitness training book (that i've never gotten around to fully reading), and its staing in the Hatfield Estimate for Determining Daily Protein (in grams), that for example... a person with the Lean Body Weight of 170 (myself, i'm 187 total weight), would need 153 grams of protein per day if i performed Heavy weight training daily... does this sound correct?

i'm 187 lbs all in all, and it says i'd need to consume 153g's ? At the bottom it does say, "These numbers are on the conservative end, there is evidence from current research that, especially in heavy resistance training, more protein may be needed".

As for calories if we want to gain weight we consume approximately 300/500 more calories than our BMR per day correct? Opposite applies if you're tryin to lose weight... ?

As for carbs, what are the ratios usually if you're goal is either to gain mass, or lose fat? & Fats %'s as well?

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1.5-2g's protein per pound of bodyweight