Splitting Question

[GEEZII]

Hey guys,
I am trying to write up my diet but i'm getting stuck on one simple part.

my TDEE is 3032.7 and i'm upping it to 3532 to put on weight.

i am going to split it 40/40/20

QUESTION: how am i supposed to know how many PRO/CARB/FAT to split up into each meal so my calories are 3532.
i know its simple but its confuzing me.

i know how to setup the meals, so its carbs for breakfast, pre and post workout. but yeah i just cant figure out the splitting.
any info will help thanks.

[BrownGirl]

Welcome! Well the simplest answer is...each gram of carbs and protein have 4 calories each and each gram of fat has 9 calories. So that will make it easier to calculate stuff. Slfmade had a worksheet that you could plug all your foods into and it would calculate it for you. Let me see if I can get it from him.

[slfmade]

Yeah it's pretty Easy. You say you want to get 3532 calories

So 3532 x 40% = 1413 calories - Since BrownGirl explained that there are 4 calories in each gram of carbs or protein you would do. 1413/4 = 353g.

So now you know that your protein and carbs (since they're both 4cals per g and they both make up 40% of your diet) = 353g's

Now for your fat. Take total calories = 3532 x 20% = 706calories divided by 9(since there's 9 calories per gram of fat) = 78g of fat.

So you're split would be roughly:
Pro: 353g
Carbs: 353g
Fat: 78g

You can check your math by taking the amount of grams and multiply it by it's calories.
So:
Pro = 353 x 4 = 1412calories
Carbs = 353 x 4 = 1412calories
Fats = 78 x 9 = 702calories

Now add the calories 1412 + 1412 + 702 = 3526

Notice this isn't exactly what you wanted. We're off by 6 calories, but that's due to decimal places. You can't really measure .14g, so when it doubt on a bulk....add a carb or 2!!!

I hope all of that made sense.

[gearbox]

brown girl made more sense

[slfmade]

brown girl made more sense

ass!!!! Lol

[GEEZII]

thanks for the replies guys, you made that too simple! i can finally write it up and start this diet. cheers

[Awesome_Archy]

I got this list here and i wish i could remember who originally posted it so i can give credit but i cant.

Carbohydrates

Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5oz) - 41 cal - 9g c - 2g p - 0g f
Brussels Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f

Beef, bottom round, trimmed of fat (3.5oz) - 169 cal - 0g c - 28g p -5g f
Beef, ground, 90% lean, 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef, ground, 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef, tenderloin (fillet), trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

Turkey Breast, boneless, skinless (3.5 oz.) - 135 cal - 0g c - 30g p -1g f
Turkey, ground, 97% lean, 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

Pork, tenderloin, trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork, Canadian bacon, per 1 oz. slice - 43 cal - 0g c - 6g p - 2g f

Fish, flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish, orange roughly (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish, salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish, salmon (pink), canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish, tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish, tuna, Bluefin, (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish, tuna, yellow fin, (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish, tuna - chunk light, canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish, tuna - white, canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f

Fats

Almonds, (1oz - approx. 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter, (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts, (1oz - approx. 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter, (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts, (10z - approx. 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil, (1 tablespoon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil, (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f

[slfmade]

Nice list...you can also use google if an item you're looking for isn't mentioned or is brand name specific. I like google because different brands have different macro breakdowns.

[GEEZII]

thats an awesome list, it will come in handy

[Awesome_Archy]

thats an awesome list, it will come in handy

I hope it does, It's helped me a ton and i often email it to friends and family who talk about dieting, hoping it will make it that much easier for them to reach their goals. Unfortunately i can't email discipline.

[GEEZII]

yeah i can go based on that and change it around a bit depending on different brands and stuff.

when i'm calculating macro's is that for cooked or uncooked?

[Awesome_Archy]

yeah i can go based on that and change it around a bit depending on different brands and stuff.

when i'm calculating macro's is that for cooked or uncooked?

I go based off of cooked, but i could be wrong.

[Dr Pepper]

yeah i can go based on that and change it around a bit depending on different brands and stuff.

when i'm calculating macro's is that for cooked or uncooked?

Most sites I use calculate it off un cooked foods. I weigh it and work it out un cooked the first time and then record all the cooked weights. Just easier that way. Plenty of sites to get this info on. Good luck mate

[--->>405<<---]

depending what time u workout and how many meals ur eating u could split the carbs equally between meals 1-4 and protein between meals 1-6.. any additional fats ur eating in meals 5 & 6..

[GEEZII]

its easier for me to go off uncooked as it usually writes it on the packet. i just don't want to be off too many calories by the time i cook everything.

my chicken didnt have any nutrition info on it, all different sites are giving me different answers to how much p/c/f is in 200gms

[slfmade]

Always go off of uncooked!

[GEEZII]

ok so i kind of wrote something up, please advise me of the things i can change.

MEAL 1
8EGGS (2 whole 6 whites) P42.8 C4.4 F8.7
90G OATS P13.2 C49.5 F6.6

MEAL 2
PROTEIN SHAKE P55 C77 F6

MEAL 3
2x 425G TUNA P41.6 C1 F11.8
1 TBLS NAT PEANUT BUTTER P7 C6 F12.5
FROZEN VEGIES P4.7 C3.5 F0.3

MEAL 4 (PRE W/O)
200G CHICKEN BREAST P62 C0 F7.1
125G BROWN RICE P4.1 C35.8 F4.5

MEAL5 (POST W/O)
PROTEIN SHAKE P55 C77 F6
90G OATS P13.2 C49.5 F6.6

MEAL 6
200G TURKEY BREAST P48 C1 F1
125G BROWN RICE P4.1 C35.8 F4.5

MEAL 7
1/2 TUB COTTAGE CHEESE P15.6 C5.4 F3.1
CASEIN PROTEIN P24 C3 F1

TOTAL
P 390 C 349.9 F 79.7

= Roughly 3677 calories