Thread: Diet help please
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05-11-2008, 08:38 AM #1Associate Member
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Diet help please
Ive done these calculations what I got off the internet to gain lean muscle and lose fat
my weight is 210 pound
Calories: 3276
(210 x .65) 24 = 3276
Protein: 434 grams
(3276 x .53)/4 = 434
Carbohydrates: 303 grams
(3276 x .35)/4 = 303
Fat: 36 grams
(3276 x .10)/9 = 36 grams
Now the hard part.Im struggling to get to the amounts I need.Ive got Irritable Bowel Syndrome so cant have protein shakes because there go straight throw me.Has anyone got any ideas?
thanks will really appreciate it
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05-11-2008, 09:00 AM #2Anabolic Voice of Reason
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If the protein shakes are what is holding you back, then you just have to substitute them. Lots (and I do mean LOTS) of Tuna, Grilled Chicken, Egg Whites, etc spread out throughout the day. Give your thread some time too, someone else in here is bound to have better info for you than me.
Good luck
Almost forgot.... don't forget your workouts, obviously any diet like this is meaningless without the workout.
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05-11-2008, 11:23 AM #3
What are your meals right now? Post your diet. Your macro totals are a little off and dont believe in all the marketing hype of >2g/lbs of weight. That is unfounded. Nonetheless post your diet with macros per meal.
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05-11-2008, 11:35 AM #4Associate Member
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At the min my diet is
Meal 1 Porridge
Pint of milk
Snack tin of tuna
Meal 2 Pasta and 2 tins of tuna or samon
Meal 3 Chicken and rice and veg
Meal 4 2 egg toastys bread without butter
Not sure what the calories are was going to be first time I was going to try it properly.If u write a suggested diet down I will follow it just cant have protein shakes because of my IBS. Someone suggested egg white powder is that alot diffnt to protein powder?
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05-11-2008, 11:51 AM #5
Arnie with all due respect man that diet is just.......insufficient. You are not going to achieve those required macros with that diet. Now the required macros that you got is another issue. What are your stats? Age, height etc?
Next, technically speaking, to gain muscle mass you must have a calorie surplus. To lose fat you must have a calorie deficit. See where Im going with this? Meaning it is extremely difficult to gain muscle mass AND lose body fat. I suggest chose one or the other, it is possible to gain mass while keeping BF close to constant. I also suggest that if you don't have much muscle mass then you start with this because more muscle mass will lead to slightly faster metabolism and thus easier to lose BF once you start you cutting diet.
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05-11-2008, 12:05 PM #6Associate Member
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Im 26
height 6 foot
Weight 15 stone
bodyfat 16%
I want to get down to 10-12% but without losing to much size if possibe
What would u recomend for a diet? rem I will have to have food because cant have protein shakes with having IBS its a right pain because makes it twice as hard but willing to eat what ever you write.Thanks for the help
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05-11-2008, 12:14 PM #7
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