food

[MMAdream]

i am 6' and 170 lbs and am working on getting a strong diet i will be logging intake of foods i need to know what you guys think my target intake for gaining weight will be ...........i need to know

protien
carbs
fats
calories

[200byjune]

3132.84639374587397754. thats the target.

[shifty_git]

You should start you calcualtions with protein...

You need at least 1.5g of protein for every lb you weigh.. But 2g is better if your wanting to grow.

2g x 170lb = 340g of protein per day.

The Rules

2g of Protein per lb

1g of Protein = 4 cals
1g of Carbs = 4 cals
1g of Fat = 9 cals

Diet split (in cals) of protein, carbs, fat - 40%/40%/20%

Working it out for you

We know u need 340g of protein, so,
340 x 4cal = 1360 cal

Carbs being the same 40% means,
1360cal = 340g of carbs

Fat being 20% so half of 40%,
1360/2 = 680 cal

but, as Fat it 9cal per g,

680/9 = 75g

Totals
Protein - 340g - 1360 cal
carbs - 340g - 1360 cal
Fat - 75g - 680 cal

3400 cal.

All split over 6 meals (you can adjust carbs to suit your day, i.e if your going to have a lazy afternoon take less carbs as they wont be used)

[Prada]

You should have posted this in the diet section.


Shifty_git fat doesn't need protein, therefore it is better to have 1.5g/lean weight (minus the fat)

[shifty_git]

You should have posted this in the diet section.


Shifty_git fat doesn't need protein, therefore it is better to have 1.5g/lean weight (minus the fat)

True...

Was just trying to give the guy a starting point to work from... and trying to get the calories up a bit....and was no mention of bf%..
Obviously then tailoring the diet for individual needs is then needed, so better aiming for higher protein than 2 little. imo

and was bored so amused my self by typing out my reply.. lol

[D-Unit 39]

Thanks shifty... this helped me out too. I read a bunch in the diet forum but still didnt quite get it.

Maybe because I kept getting distracted by my avatar... but nevertheless this makes it more clear to me too.

Thumbsup!

[ChuckLee]

You should have posted this in the diet section.


Shifty_git fat doesn't need protein, therefore it is better to have 1.5g/lean weight (minus the fat)

All the people in AR should have to understand this rule. Good point Prada.

CL

[Overhaulz]

Thanks shifty... this helped me out too. I read a bunch in the diet forum but still didnt quite get it.

Maybe because I kept getting distracted by my avatar... but nevertheless this makes it more clear to me too.

Thumbsup!

Yeah, you're not the only one. Who is that anyhow?

[rpdevon]

shoot for about 4,000...try to keep protein over 300 grams and you should do well

[D-Unit 39]

Yeah, you're not the only one. Who is that anyhow?

<hijack>

http://forums.steroid.com/showthread...86#post3916386

</hijack>

[Baba]

You should have posted this in the diet section.


Shifty_git fat doesn't need protein, therefore it is better to have 1.5g/lean weight (minus the fat)

exactly what I was thinking.

[Merc..]

moving to diet section for ya ...



Merc.

[ChuckLee]

Merc. is da maaaaaaan