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turtle12stone
09-02-2009, 11:15 AM
i weigh in at approx. 80kg (175lb)

how are these macro numbers??

cal..... fat..... carbs... protein
3,714 138.8 409.0 207.3
4,454 191.3 540.1 204.9
951 51.2 90.6 45.0 (so far todayfridge was empty til i shopped)


lot less fat?? more protein... still have no protein shakes so will be up like 60g a day soon.

Holto
09-02-2009, 11:20 AM
Looks good to me.

#1: Are you gaining weight?
#2: What are your goals?

turtle12stone
09-03-2009, 04:59 AM
Looks good to me.

#1: Are you gaining weight?
#2: What are your goals?

phew... im gettin there:thumbup:

i am gaining weight yes :)

short-term goal = add weight and strengh and just get a better looking healtier body, and reach all weights below.

long-term goal = to maintain decent size and strengh and see where it goes from there.

turtle12stone
09-03-2009, 10:35 AM
03-sept 2009

cal: 5,147
fat: 261.1
carbs: 390.1
protein: 319.5

so far today anyways, ive scoffed allday!! aiming for 5,000 cal a day, with 200-250g protein. that fat seems really high (is it??) so will get cal/prot intakes set in then work on cutting out the fat...
any feedback? on right track for gaining well?

sharkall2003
09-03-2009, 10:43 AM
03-sept 2009

cal: 5,147
fat: 261.1
carbs: 390.1
protein: 319.5

so far today anyways, ive scoffed allday!! aiming for 5,000 cal a day, with 200-250g protein. that fat seems really high (is it??) so will get cal/prot intakes set in then work on cutting out the fat...
any feedback? on right track for gaining well?

Yes, your fats are EXTREMELY high. Take your lean body mass and multiply that by .5 for how many grams of fat you should have. If you want a better idea of where you fats should be: 30% of total calories should come from fat at the absolute most. Right now 45% of your intake is from fat. Also, make sure nearly all those fats you take in are monounsaturated and polyunsaturated. For polyunsaturated take in lots of omega 3's and limit omega 6's.

turtle12stone
09-03-2009, 10:52 AM
Take your lean body mass and multiply that by .5 for how many grams of fat you should have. If you want a better idea of where you fats should be: 30% of total calories should come from fat at the absolute most. .

i thought it was, also.. lean body weight (you mean 80kg??)
multiplied by .5 is 40?? 40g a day. do i do it in pounds?

and thanks for the 30% info, wasnt too sure i was aiming for fourty(ish). could i take in 40% because im trying to bulk??

quick edit:
175lb x .5 = 87.5g
80kg x .5 = 40g.
are these right or am i getting it wrong here?

Holto
09-03-2009, 10:55 AM
The human body is designed to run on 50% of our cals from fat. Fat is a nutrient, there is absolutely no reason to lower your fat unless you have arterial disease.

There are inuit populations where little girls eat 300 grams of sat fat/day and their cultures have virtually no record of heart disease.

Unreal
09-03-2009, 10:57 AM
Nothing wrong with that much fat. The minimum should be .5g/lb so you want ATLEAST 88g of fat a day.

ThomasG
09-03-2009, 10:58 AM
Looks good for bulking....

sharkall2003
09-03-2009, 10:59 AM
i thought it was, also.. lean body weight (you mean 80kg??)
multiplied by .5 is 40?? 40g a day. do i do it in pounds?

and thanks for the 30% info, wasnt too sure i was aiming for fourty(ish). could i take in 40% because im trying to bulk??

quick edit:
175lb x .5 = 87.5g
80kg x .5 = 40g.
are these right or am i getting it wrong here?

Yes, generally you would want it around 90 grams of fat. It just happens that you're eating so many calories that you can have more fat. That's why I said you can allow up to a maximum of 30% of your calories to come from fat. So, if you're eating 5000 calories in a day you could have: 165 grams fat. In my opinion, which I am not a nutritional expert, that is high.

turtle12stone
09-03-2009, 11:00 AM
[QUOTE=Holto;2203900]The human body is designed to run on 50% of our cals from fat. QUOTE]


especially when trying to gain weight it would be ok to run as high as 50%??
seems high to be honest but seems everytime i try to take in protein im getting alot of fat too... needs a another protein tub. asap :thumbup:

turtle12stone
09-03-2009, 11:04 AM
The human body is designed to run on 50% of our cals from fat. Fat is a nutrient, there is absolutely no reason to lower your fat unless you have arterial disease.

There are inuit populations where little girls eat 300 grams of sat fat/day and their cultures have virtually no record of heart disease.


Yes, generally you would want it around 90 grams of fat. It just happens that you're eating so many calories that you can have more fat. That's why I said you can allow up to a maximum of 30% of your calories to come from fat. So, if you're eating 5000 calories in a day you could have: 165 grams fat. In my opinion, which I am not a nutritional expert, that is high.

yeah i see what youre saying, with trying to boost my cals there isnt really much i can do at this point besides go lo-fat on most products i eat (if there is the option) is there?? you said 30%.. would this percentage be the same when tryin to gain weight too? or as a balanced healthy diet..
thanks

sharkall2003
09-03-2009, 11:05 AM
http://www.johnberardi.com/articles/nutrition/7habits.htm

Read that article about fat intake. Dr. Berardi recommends no more than 35%.

http://www.wannabebig.com/diet-and-nutrition/mmmmm-fat/

Read that article. Recommends .5 grams or approximately 30% of intake.

Having 45% of calories come from fat is not recommended.

Edited:

Here is another article about gaining mass. sample diet recommends 33% of total intake being fat.

http://www.wannabebig.com/diet-and-nutrition/eating-optimally-for-massive-size-and-strength/

turtle12stone
09-03-2009, 11:07 AM
while every1 reading this would any1 like to take a quick look at my workouts and comment? would be very grateful... its in the thread ''turtles training sessions'' thanks guys ya all a great help.
learn something evertime i come on

Holto
09-03-2009, 02:14 PM
I agree that 45% is really high for fat but there is no detrimental effect of doing it. So long as you're getting lots of protein & fiber, go for it!

Generally I advocate a balanced diet but if this is working for you there is no reason to change it.

turtle12stone
09-04-2009, 01:29 PM
cals: 3,878
fat: 193.1 (45%)
carbs: 250.2 (25%)
protein: 289.2 (30%)

turtle12stone
09-06-2009, 04:10 PM
cals: 4009
fat: 160.6 (36%)
carbs: 336.2 (32%)
protein: 307.8 (32%)

Invain
09-06-2009, 04:19 PM
How much weight are you gaining a week right now? 5k cals is a crapload, especially for somebody that weighs 175 lbs. If you're putting on much more than a pound a week I'd cut back on cals, as most of it's gonna be fat gain.

turtle12stone
09-06-2009, 04:25 PM
How much weight are you gaining a week right now? 5k cals is a crapload, especially for somebody that weighs 175 lbs. If you're putting on much more than a pound a week I'd cut back on cals, as most of it's gonna be fat gain.

even with training 2hours a day? only ate like this for last 2weeks(ish). will have strick diet in new year just eatin loads! now... and im not weighing myself until october 1st..hope to see a bigger change

geordie1986
09-07-2009, 03:35 AM
even with training 2hours a day?

you weight train 2 hours a day? how many days a week? that seems a lot to me although if your taking steroids you may be able to handle more volume (I dont realy know the deal with steroids and training). In your journal you also seem to be doing alot of exercises but again I wouldnt realy like to comment as you may be able to get away with it due to steroids.

Off Road
09-07-2009, 07:16 AM
that seems a lot to me although if your taking steroids you may be able to handle more volume (I dont realy know the deal with steroids and training).

Same here. I see him asking for help a lot, and I'd like to help him, but most beginners don't take that stuff. So, us natural guys can't help him and the guys with the right evperience just tell him not to take it, so he's kind of stuck on his own.

digitaldream
09-14-2009, 01:27 PM
Protein is the major component of all of your body's cells, and you're right, it's important to make sure you're getting enough. Recent research indicates that we may need more than previously thought. The recommended dietary allowance (RDA) for all adults is 0.37 grams of protein per pound of body weight, or about 15 percent of your daily calories.