first cycle help

**cazpunk** · 08-10-2010, 10:42 AM

hi lads i need a little help i am ruinning my frist cycle of sust 500 for 10 weeks
my question is
1: 400 grams of protien a day
2: 800 grams of carbs a day is this to much
i am 190 pound with 15% body fat and i am 30 thanks

***D7M*** · 08-10-2010, 10:47 AM

Hope you got some more sust since your last thread:

first cycle question

Anyway, this is probably better suited for the diet forum.

But off hand, I'd say that 800g of carbs and 400g of protein (and no mention of Fats!) is over kill for your stats.

**cazpunk** · 08-10-2010, 11:14 AM

yeah got sust 350 so going to run 600 a week what would you think about how much pro_carbs_fats

***D7M*** · 08-10-2010, 11:44 AM

Originally Posted by cazpunk

yeah got sust 350 so going to run 600 a week what would you think about how much pro_carbs_fats

post in the diet forum, bro

**Knockout_Power** · 08-10-2010, 12:13 PM

Diet form bro, way more people in there to help you with this.

**peachfuzz** · 08-10-2010, 12:21 PM

First figure out your caloric needs and then you can plan your count based on your goal.

This should help with the first part

Katch-McArdle formula (BMR based on lean body weight) If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories