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View Full Version : my intakes so far today.



tankdogg
09-01-2003, 12:19 PM
I just checked what I ate today on fitday.com and my intakes are as follows:

43g fats
177g carbs
121g protein

My total calories was 1543

I am about 6ft 1 and 81kg which I think is about 162 pounds do u think I need to reduce carbs and fats?

I am currently trying to gain muscle bulking gaining as little fat as possible.

When I get some money I am gonna buy some whey protein it is half price in one of the shops where I live.

eatdirt40
09-01-2003, 03:06 PM
u shoulder be eating 1 g of protein but pounf of weight, so for u u should be eating at least 162 g of protein, 30% fats and 50-60% carbs, you should be defiintily eating more carbs maybe around 3000 or more depending on ur metabolism... poke around the diet/nutrition threads and get some more info good luck

bradley
09-01-2003, 04:05 PM
Originally posted by tankdogg
43g fats
177g carbs
121g protein

My total calories was 1543

I am about 6ft 1 and 81kg which I think is about 162 pounds do u think I need to reduce carbs and fats?

I am currently trying to gain muscle bulking gaining as little fat as possible.


If you are trying to gain weight then I would suggest increasing your total calories as well as increasing your protein intake and fat intake (healthy fats). Maybe this will help somewhat.

BTW 81kg is ~178lbs.;)

Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight

2) ~25% of daily calories should come from fat (remember to include some essential fatty acids)

3) Fill in the rest of daily calories with low glycemic index carbs, except pre/postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, poultry, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables, fruit

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, olive oil

To find out how many cals you should be eating each day I would slowly increase cals in small increments until you are gaining the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 2000 cals and maintaining your weight then you would need to increase cals by a small amount (about 200-300). That would put you at 2300 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have gained (if any). Repeat this process until you are gaining about .5-1 lb per week. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

This thread may also be of some help.
http://www.wannabebigforums.com/sho...ht=grocery+list

Y2A
09-02-2003, 11:27 AM
Eat more :)