macronutrients..

[eggplant]

hi guys..i'm lookin to diet down in two weeks time..and i mean..i know the usual stuffs..high protein, low carbs thingy..but there sure is some kind of macronutrients calculations formula i can follow? like how much carbs to injest per pound of body weight? how much fats? i know that diff ppl reacts differently to diets,but i jus need a brief idea of how much to injest..sumthing dat i can follow? and when to carb up..its real tricky to calculate imo..and some helpful guys recommended swolegenix to me..but i'm i'm rather broke..so its not reali possible for me to purchase one..help pls?

[rambo]

Carbohydrate consumption varies widely depending on your goals, but a very general rule for protein is 1.5- 2 grams per pound of lean bodyweight. If you post your current goals and stats, we can be of better help.

[BIG TEXAN]

It's hard to say a basic formula will work for everyone. Everyone responds differently. Do post your stats, and schedule and we can go from there.

[eggplant]

ok here are my stats..

bodyweight=74.5kg
height=1.7m
waist=33
arms=15
chest=37
legs=24
calves=15.5
bodyfat..not sure..but i can still see my abs when flexed..although there's like a layer over it..what other info do u guys need in order to help me?

tnx ..

[eggplant]

my current training looks like this

day1= chest and traps
CHEST=incline dumbell press 4 sets 10-12reps
incline barbell press 4 sets 10-12reps
flat dumbell press 4 sets 10-12reps
decline dumbell flys 3 sets 15-20 reps
will substitute pullover with declines every diff week
TRAPS=dumbell shrugs 4 sets 10-12 reps
barbell front shrugs 4sets 8-10 reps
upright rows/behind back barbell shrugs 3 sets 12reps

day2= shoulders,abs
SHOULDERS =dumbell side raises 4 sets 12-15 reps
barbell/dumbell press 4 sets 10-12 reps
dumbell rear raises 4 sets 10-12 reps
machine press 3 sets 15reps
ABS= leg tucks 3sets failure
superset decline crunch 3sets failure

day3=quads,hams,calves
close stance squat 4 sets 12-15 reps
open stance squat 4 sets 12-15 reps
leg extensions 3 sets failure
stiff legged deads 4 sets 12-15 reps
leg curls 4 sets 12-15 reps
machine open stance calf press 3sets 15-20 reps
machine close stance calf press 3 sets 15-20 reps
machine regular stance calf press 3 sets 15-20 reps
reverse calf raise 1 set failure

day4=rest
day5=back,chest
dumbell rows 4 sets 10-12 reps
barbell rows 4 sets 10-12 reps
front pulldowns 4 sets 10-12 reps
close grip pulldowns 4 sets 10-12 reps
back extensions 3 sets failure
incline bumbell press 3sets 15-20 reps
flat dumbell press 3sets 15-20 reps
incline fys 3sets 15-10 reps

day6= arms,abs
ARMS= lying tri db extensions 3 sets 8-10 reps
overhead cable extensions 3 sets 10-12 reps
lying db side extensions 3sets 8-10 reps

db biceps curl 3 sets 8-10 reps
barbell curl 3sets 8-10 reps
db hammer curls 3sets 8-10 reps

ABS= leg tucks superset cable crunch 3 sets failure

day7= rest..

i change things up every week, but this is the general sets and reps i'm doing..as i said,i'm lookin to diet dwn for my first comp in april, i'm gona stick to 10 -12 reps scheme and higher sets..hope it makes my mucles more firm ..

[eggplant]

oh and for my diet, i've been injesting 2 grams per pound of bodywieght for carbs..and 1.5-2g for protein..i dun count fats..as i reckon my fast will come frm my meat stuffs..are all these info enuff?

[SwoleCat]

You'd be wise to make sure not just "reckon" that your fats will be adequate and high enough, as w/a reduction in sugars (carbs), you must compensate with the right amount of fats, or you'll burn protein and lean mass for energy, leaving you a smaller, just-as-fat person, when you are finished. Not a very ideal scenario.

~SC~

[eggplant]

ok..tnx for replying swolecat, so could u advise me on calculating how much fats to injest when cutting carbs at the same time? and also, as i get down to a lower body weight each week, does this mean that my macros for the food i eat will be significantly lesser?

[SwoleCat]

You'll want to lay out a sample diet for critique, as I'm extremely busy this holiday season w/tons of people wanting to get ripped come New Years and I'm bustin' my wazzoo to get all these people in shape and into my Transformation Dome.

Post somethin' and we can all comment.

~SC~

[usualsuspect]

Simple. Lets say you drop 50 grams of carbs (which equals 50x4=200 calories) then simply replace it with 200 cals of good fats. So add an extra 22 grams of good fats to your meals.

[eggplant]

hmm...ic..ok..i'll work out a sample diet..for u all to critique..and tnx for ur info suspect...