How many grams per day???

[energizer bunny]

Would you class as

Low Carb??

cheers..

[FireGuy]

Depends on your LBM and how much cardio you are doing. Not trying to sidestep your question but those are huge factors.

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[energizer bunny]

I was just looking for a general thought on what is classed as low carbs...no problem if that aint pos..

as ive mentioned before my diet aint the best pos but its better than it was by 100%...im getting good results with both diet and training...once im back in emloyment ill be uping the diet and following above instructions..ive watched the videos a few times and they really helped me out..cheers

[FireGuy]

For me personally anything under 200 grams is low carbs. But I am around 200 lbs LBM and am doing well over an hour of cardio a day.

[energizer bunny]

Im eating 174 grams a day mon-fri...and im wanting to do a no carb day saturday just carb for breakfast..then refeed on sunday....

im doing cardio twice a day low intensity..45mins a.m and 30mins after weights....and i train 5 days a week

[jamyjamjr]

what kind of split are you following??

[energizer bunny]

Mon-chest
Tue-Back/abs
Wed-shoulders
Thur-arms
Fri-legs/abs...i dont do cardio on this day...
Sat- thinking about adding a.m cardio low intensity 45mins???

and also in 3 weeks time ill be changing to this

Mon-chest
Tue-back
Wed-off...just a.m cardio
Thur-shoulders
Fri-arms
Sat-Legs

always rest on sundays...

cheers..

[jamyjamjr]

i ment nutritional split...

40 40 20??

low carb.. high carb.. carb cycle.. keto..????

[energizer bunny]

This is what i get roughly..90grams fat...174grams carb...140 grams protein..2100 calories...

i know that i should get more protein but i cant afford anymore food than what im getting..or any more whey pro..

thanks..

[jamyjamjr]

^^^ yea your not gonna get far with those macros..

[energizer bunny]

Al just have to carry on and see where it takes me...untill circumstances change....all the foods i eat now are good so thats something i suppose.. and im loseing Bodyfat..and my weight hasnt changed... im changing small thing as i go along..

thanks for your help mate...

what do you think my target should be for my macros off what ive given you? so i have a set number to shoot for.. cheers

[collar]

i wouldnt do no carb day, but you can do low carb day.

also whats considered low carb, depends on your lbm and how much cardio you are doing.

[makod]

150 on weight days. 100 on cardio only days. cheat on legs day just smashing the carbs (clean and dirty). Watch the milos videos again i did the other day a picked up a few more things.

[eatrainrest]

im at around 150g non workout and 200g workout days, i consider this low carb. i am 4x weekly active and burn in excess of around 250-400kcals cardio alone..

[jamyjamjr]

i go to the gym and then come home to a cooked horse that i eat daily..

it's driving my gf crazy..... she says i pay more attention to my food then her vagina..

i told her if 6oz of her vagina gave me 50+ grams of protien i'd eat it 6 times a day...

she suddenly dozed off into her own imagination.. probably trying to figure out how to get 50g of protien out of her verjayjay....

[energizer bunny]

Thanks for everyones replys...

Makod..i will watch the videos again...

im going to add more protein in somehow...

cheers..

[C_Bino]

Low day is UNDER 150g. When I go with 100g or so I feel that is low. If people are doing 200g a day that isnt really low carb, especially if you wanna be doing refeed days.

I personally dont feel that you need to refeed your body if you have still been doing 200g of carbs a day. It's just really not putting your body at that much of a defecit. It will still work...but if you wanna see an actual increase in glycogen storage and some better benefits from a refeed than go down lower.

My favourite way to refeed (and mind you I change mine everyday depending on how I look, what Im training etc) is to train a medium sized body part and do 150g carb, next day train small muscle group and do 100g, third day I take off and do 50g carb...the next day I will train legs and do 500g.

That is when you are gonna see how a refeed works.

[energizer bunny]

Ive just finished watcning the milo videos again.....excellent info...and yes MAKOD ive picked up more info..

[energizer bunny]

C-BINO......thanks for your input much appreciated....this diet stuff is really technical..and im just starting to get my head around it.....

onwards and upwards..

cheers.

[energizer bunny]

[QUOTE=energizer bunny;4778276]This is what i get roughly..90grams fat...174grams carb...140 grams protein..2100 calories...

i have played about with my diet.....i know its still not great...but here goes

Protein-198grams
Carbs-167gram
Fat-95gram
Cals-1977

[eatrainrest]

proteins too low

[energizer bunny]

Cheers eat... i realised that, if i had the money i would be shooting for 1.5gram per pound of body weight but i havent so im just trying to make sure i get the minimal amount needed....im trying to lose BF and keep same weight but if i lose weight its no big deal..

[jamyjamjr]

Low day is UNDER 150g. When I go with 100g or so I feel that is low. If people are doing 200g a day that isnt really low carb, especially if you wanna be doing refeed days.

I personally dont feel that you need to refeed your body if you have still been doing 200g of carbs a day. It's just really not putting your body at that much of a defecit. It will still work...but if you wanna see an actual increase in glycogen storage and some better benefits from a refeed than go down lower.

My favourite way to refeed (and mind you I change mine everyday depending on how I look, what Im training etc) is to train a medium sized body part and do 150g carb, next day train small muscle group and do 100g, third day I take off and do 50g carb...the next day I will train legs and do 500g.

That is when you are gonna see how a refeed works.

^^^ i like this carb split bino... imma give it a try too soon as i get off keto..

[C_Bino]

^^^ i like this carb split bino... imma give it a try too soon as i get off keto..

For sure, lemme know what you think. Its hard to give exact numbers to people. But I do think people tend to overshoot their macro's and take more than they need.

I have been playing around for a long time and this split is great for me. Like I said it varies a lot and it will for you too. But I think everyone should try something like this. Get lean as f*ck and see how your body responds to different things, its the only way to really know.

[FireGuy]

For sure, lemme know what you think. Its hard to give exact numbers to people. But I do think people tend to overshoot their macro's and take more than they need.

I have been playing around for a long time and this split is great for me. Like I said it varies a lot and it will for you too. But I think everyone should try something like this. Get lean as f*ck and see how your body responds to different things, its the only way to really know.

Amen to that, when are lean you can immediately see what affect certain foods have on your physique.

[Reed]

Yeah you gotta find what works for you. Just cause one person can't get lean enough on 200 grams of carbs doesn't mean another individual can not do the same.

I remember one of the grainest, most shredded NPC national competitors I had seen over at MD talking about how he cut on 300-400 grams of carbs, it was in one of those keto vs carb cycling threads after the whole Palumbo incident. Dude was absolutely SICK, I really can't think of someone off the top of my head that was nastier than him.

When someone has great genetics and then you throw in drugs (AAS, GH, T3 etc) well then these people can do what 95-99% of the male population could never do no matter if they took the same amount of drugs. I mean look at Ronnie, people were screwing up their prep doing what he does with all the Masterpiece BBQ sauce and Nestle Quick in protein shakes etc. Or Branch cuts on higher than what some would cut on. Hell I know Brandon Curry was eating egg rolls and General Tso chicken 5 weeks out from the USA's, people were witnessing this.....

And we've all heard of the 30 day guy that did the McDonalds diet where it screwed is cholesterol etc up. Well another guy who is in top shape (about my size) did the same thing and I know a lot of you diet gurus will get your panties in a twist but was actually able to get leaner, bigger, and stayed healthy and he wasn't eating the grilled chicken

Now I don't recommend this or advocate it b/c 99% of the individuals out there don't have those abilities point blank period and will find themselves with shitty development.

I don't follow it especially in contest prep as I want to do all the right things to win but just advocating a point that you have to find what works for you regardless if you have to walk your own way to do it.....


Sorry for the rant. Wish we all were genetic gods.

[energizer bunny]

Depends on your LBM and how much cardio you are doing. Not trying to sidestep your question but those are huge factors.

Hey fireGuy.....i worked out my LBM 66.4kg or 146.1lbs
cardio every morning for 45mins low intensity and after weights for 30 mins low intensity Monday-Thursday.....45 mins again low on sat a.m..........and ill be adding another session of low intensity for 45 mins mon to thursday for the last two weeks of this routine...take a week off then new routine....