What procentage shout i take ?

[4fitness]

OK I was wondering where i can find this info about how much protein, fat, and carbs i need amount to stay lean and but build some more mass, if its possible to do both on a cycle. I have read many meal plannings and info in the diet section, but im more of a person who like fish and caviar for breakfast instead of 8 egg whites LOL.

Age:46
5'9"
165 lbs
bf 16%

i calculated my bmr and came up with 1657 non active and multiplied it and came up with 2568 CAL bmr.
Now me being a Licensed Chef in Hotels for the last 20 years i can come up with some wicked recipes. but i remeber seing some where about the totall carbs needed and total fat needed in a day to grow muscle and stay lean but i cant find it any more.
once i get those numbers needed i can create my daily menu intake.
i don't eat sugar , i have been eating really healthy and been working out for years and never did a cycle. I know as a Chef i should know the daily intake to grow or build but its been a while for those formulas LOL.
i work out 2 days then one day off work out again 2 days and one day off, etc . On my days off i do 30 min cardio at the gym. i also walk a lot and bike.

ill post my food intake planner after i can figure out how much to take in . I think the body can only consume 40 G protien per so many hours.
thanks

[jamyjamjr]

your body can consume alot more then 40g protien per so many hours... that's a myth...


seems youve got your tdce at about 2500kcal... seeing as how your a bit of a light weight, i'd day we should put u on a bulking diet... get some mass on, and then we'll work a cutting diet for you.. this would be best on cycle...

so if you wanna run a bulking diet, i'd say 3000kcal a day would be perfect...

let's do a 40 40 20 split... my fav..

300g protien
300g carbs
66g fats..

base your diet offa that

[4fitness]

your body can consume alot more then 40g protien per so many hours... that's a myth...


seems youve got your tdce at about 2500kcal... seeing as how your a bit of a light weight, i'd day we should put u on a bulking diet... get some mass on, and then we'll work a cutting diet for you.. this would be best on cycle...

so if you wanna run a bulking diet, i'd say 3000kcal a day would be perfect...

let's do a 40 40 20 split... my fav..

300g protien
300g carbs
66g fats..

base your diet off that

Thanks , i was figuring around the 280-300 protien but was lost at the fat procentage, this will still give me sorta the cutting look right?

cool i eat just about everything and i seem to be hungry all the time lol
should be no problem.

[Godson]

Thanks , i was figuring around the 280-300 protien but was lost at the fat procentage, this will still give me sorta the cutting look right?

cool i eat just about everything and i seem to be hungry all the time lol
should be no problem.

when bulking with 3000 calories or more, you will obviously gain weight which means protein and unfortunately fat

since you're bulking, i cant really see you having " cutting " look, but it all depends on your body

[jamyjamjr]

Thanks , i was figuring around the 280-300 protien but was lost at the fat procentage, this will still give me sorta the cutting look right?

cool i eat just about everything and i seem to be hungry all the time lol
should be no problem.

things dont happen over night... use your gear and bulk this cycle.... maintain with pct and proper time off and we'll put you on a cutting cycle/diet accordingly afterwords

[jamyjamjr]

Thanks , i was figuring around the 280-300 protien but was lost at the fat procentage, this will still give me sorta the cutting look right?

cool i eat just about everything and i seem to be hungry all the time lol
should be no problem.

well, it's still very important that you post up a detailed diet with macros... when you eat what is just as important as what you eat..

[4fitness]

well, it's still very important that you post up a detailed diet with macros... when you eat what is just as important as what you eat..

Thanks for the fast replies, tonight im gone sit down and meal plan my days to see if im doing it properly. And ill post it.

[Godson]

your body can consume alot more then 40g protien per so many hours... that's a myth...


seems youve got your tdce at about 2500kcal... seeing as how your a bit of a light weight, i'd day we should put u on a bulking diet... get some mass on, and then we'll work a cutting diet for you.. this would be best on cycle...

so if you wanna run a bulking diet, i'd say 3000kcal a day would be perfect...

let's do a 40 40 20 split... my fav..

300g protien
300g carbs
66g fats..

base your diet offa that

i agree with the myth part cause it is a myth
and i agree with the split

40 % protein 40% carbs 20% fat is ideal

just to give you a quick idea of how to calculate on your own

1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories

if you take in 3,000 calories

40% should be protein which means 1200 of the 3000 calories
should be from protein
which is 300g of protein a day
300g of carbs
66g of fat like jam said above


just giving you the math behind his explanation

[alpmaster]

What is your proof that 40g per meal is a myth? Not much more than 30-35g is doing much.

It isn't a myth, however, it is dependant on hormone levels and genetics. On AAS, you can keep a large degree of nitrogen from high protein meals.

[Critical Mass]

I like 40 40 20 aswell. A good one.

[jamyjamjr]

What is your proof that 40g per meal is a myth? Not much more than 30-35g is doing much.

It isn't a myth, however, it is dependant on hormone levels and genetics. On AAS, you can keep a large degree of nitrogen from high protein meals.

iv had nutritionist tell me over and over again that your body can take in much more then 40g..

how do u think pro bb's do it??

u think those guys eat 40g serving of protien???

im a 275lb guy, my meals usualy consist of 80g protien servings....

there's a diff between wanting to eat 80g of protien and needing to eat it..

if your a 140lb guy, u obvioulsy dont need to be eating that much in a serving...