protein/carbs/fat/calories/water intake

**MuscleGuru** · 10-18-2001, 12:44 PM

what is the best way to calculate protein, carbohydrate, fat, calories, and water intake?

should the calculation method be different while on a cycle?

**Pete235** · 10-18-2001, 01:14 PM

If your training naturally take your bodywieght in pounds and multiply by 15, that is your daily caloric intake. If your on gear and want to get bigger take your wieght and multiply by 20, that is your daily caloric intake.

Your daily calories should come from 45% carbs / 35% protein / 20% fat divide that over 6 evenly spaced meals.
Hint* 1g carbs = 4 calories, 1g pro = 4 cals, 1g fat = 9 cals

Water - never drink less than 4 litres (1 gallon per day)

P

**MarkyMark** · 10-18-2001, 01:20 PM

Hmmmm .... Just in addition to Pete's good advice ...these ( evenly ) spaced meals should be around the same; calories wise ... This will help the sustaining high energy levels and good assimulation ... so try and keep the meals as small as appropriate ... good luck

**Pete235** · 10-18-2001, 01:40 PM

Good pick up Double M...I forgot...yes equal meals (as much as you can)

P

**MuscleGuru** · 10-18-2001, 05:31 PM

thanks,

but dont bodybuilders try to keep carb intake lower?

and also thanks for the meals being around same calorie intake, i never knew that one

**Pete235** · 10-18-2001, 05:44 PM

Originally posted by MuscleGuru

but dont bodybuilders try to keep carb intake lower?

Only when trying to lean out...for example if you were preparing for a show and wanted to drop BF. For the most part the carbs and extra calories will give the strength and energy to get through those grueling workouts.

P

**MarkyMark** · 10-19-2001, 09:04 AM

in response to Mguru ;

your ratios change depending on : lean gain , fat loss , Cycle gain, cycle loss ....

so I think per the question Pete is pretty much right there ...

**MuscleGuru** · 10-19-2001, 11:03 AM

I am a little bit worried on the fat intake
I think he is giving too much, any second opinions or am I off on this?

**Pete235** · 10-19-2001, 11:15 AM

Originally posted by MuscleGuru
I am a little bit worried on the fat intake
I think he is giving too much, any second opinions or am I off on this?

Then do whatever you feel...you asked for opinions you got them.
I've been around long enough to know what's what. I'm 100% confident that the advice MM and I have given is solid. It's up to you whether or not you follow it.

P

**MuscleGuru** · 10-19-2001, 12:16 PM

I am not being mean man
sorry if it came out that way
it just seemed much higher than all other percentige breakdowns i have seen

but then again, its lower than the one this site suggests on the main page

I dont know whats right or wrong, and I am not saying you are wrong
sorry again if it came out that way

**MuscleGuru** · 10-20-2001, 09:05 AM

what the hell, might as well tell you what i think

you use 20% thats why you are fat
might as well make it 50% you will look much bigger

**georgie24** · 10-20-2001, 09:27 AM

PETER235.
MY WEIGHT IS 22.6 IF MY ULTAMITE ULTAMATE GOAL IS TO GET TO ABOUT TO AROUND 180 190
WOULD I MULTIPLY MY CURRENT OR MY GOAL WEIGHT BY 15

**Pete235** · 10-20-2001, 09:48 AM

If you're trying to lose wieght use the ideal body weight...for ex. 180 x 15 = 2700 cals...it's pretty low when your training hard but as long as you eat clean the fat will come down and the muscle should stay. Also try not to lose anymore than 1-2 lbs per week or you risk losing LBM. Good luck bro. Let me know if you need anymore help.

P

**Pete235** · 10-20-2001, 01:12 PM

Originally posted by MuscleGuru
you use 20% thats why you are fat
might as well make it 50% you will look much bigger

Not that I feel he deserves an answer but, just for the hell of it, lets do a little math. For arguements sake lets use a 200lb athlete who is training naturally.

200 X 15 = 3000 calories (I recommend 20% from fat)

3000 x .20 = 600 calories from fat (convert to grams)

1g of fat = 9 calories therefore 600 divided by 9 = 67g fat/day

Break it into 6 meals 67 dived by 6 = 11g fat per meal

Lets say our fictional bodybuilder used 1 table spoon of flax seed oil in each of his 2 daily shakes = 26g fat

He also uses 1 tabls of olive oil as a salad topper and another for cooking = 26g fat

For a snack he has 1 tabls of natural peanut butter or a handful of un-salted almonds = 13g fat

Whoops...that's already 65g of fat, only 2g less than our daily max. Since all of our protein sources have fat as well (chicken, beef, fish, tuna...small amounts mind you) we will actually exceed our daily max.

This is how I can rationalize getting 20% of your daily calories from "good" fat sources...but you are entitled to your opinion.

P

**MarkyMark** · 10-20-2001, 01:57 PM

I was wondering whether or not we were going to see a Deathmatch for a minute .... M Guru ,,, you really don't need to be rude ... If that is what your about you may not find to much help here in the future ...
This board from what I have seen is pretty supportive of the members . Everyone is trying ( as best as they know ) to help others ... Instead of slamming anothers imput ... if your differs maybe just state your opinion and let the reader decide what is what ...
And as far as fat content ; there are some people that just can't gain an ounce , and others that just blimp out at the site of a chocolate cake ... with these in mind a person has to REGULATE a diet SPECIFICALLY for themselves ... Maybe dairy makes you bloated or maybe some food allergy to consider ,,. dieting ( high/Low calorie ) is a very personal thing .. thats why many trainers ( such as myself ) may switch diets for a period of time with there clients to see how certain food are effecting them ...
as the stated ratios here has been a standard baseline in BB for a long time ... If these ratios don't work for you so be it ... Thats where personallizing your diet to suit your needs comes in....

I would try and not make defamatory and/or insulting comments to a respected brother on this forum .. Pete has helped a lot of people I am sure many would attest to that ....