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Pete_Sebastiano
04-11-2004, 04:42 AM
I just started bodybuilding for a while.. I am using the Wannabebig Routine I...but I don't know how much carbohydrates, protein, and fat i need for gaining muscle mass... I also don't want to pack on alot of fat! I am about 164 cm in Height and 65 Kgs in Weight... I don't know how to calculate how much carbs, protein, and fat i need? and what kinda food i need and how large each meal should be?

PiKappaWRX
04-11-2004, 10:03 PM
in terms of cals a day, for maintenance of body weight go for 15*BW in cals. give yourself a 40-40-20 split. meaning 40% carbs, 40% protein, and 20% fat. to calculat e that just remember that fat is 9 cals/gram and fat and protein are 4 cals/gram. so do the math and you'll find out how many of each you need in terms of calories. then try and eat 5-6 meals a day. so even out your meals to make sure you keep your metabolism up. so for example if you weigh 65 kg that's about 143 lbs.

so...

143*15= 2145 cals

w/ a 40-40-20 split

.4*2145 = 858 / 4 = 214.5g protein
.4*2145 = 858 / 4 = 214.5g carbs
.2*2145 = 429 / 9 = 47.6g fat

there u go. that should be a decent split. if you're bulking go for 18*bw in cals and if cutting go for 12*bw.

Pete_Sebastiano
04-11-2004, 10:44 PM
I am going on a Bulking Diet, so I need 2574 Calories
and using that 40/40/20 Split...I need (daily)

257.4 g of Protein
257.4 g of Carbohydrate
57.2 g of Fat

So each meal (6) will have 42.4 g of Protein, 42.4 g of Carbo and 9.5 g of Fat.. Isn't that too much?? Would I gain alot fat, instead of muscle...Considering that I weight train 3 times a week (Wannabebig Routine 1) and run 4 km in less than 15-20 minutes 3-4 times a week... Also Is that too much cardio for bulking up??

JSully
04-12-2004, 01:51 AM
actually.. up ur calories a couple hundred on the days you do cardio.. if you start getting fat decrease ur calories 100 or 200 for a week.. and so forth..

you gotta figure out whats right for your body...

Shao-LiN
04-12-2004, 02:01 AM
The body weight x 18 (15 or whatever) are just suggestions/estimations. It isn't the same for everyone, but it can give you a place to start at. You need to monitor your weight/physique and judge whether or not you need to add calories or drop some depending on your goals.

Is that too much calories for you? You tell us. Will you gain a lot of fat? Again, that's up to your body.

PiKappaWRX
04-12-2004, 11:14 AM
exactly, im just tryin to give you an estimation on what to start at. read the signs that your body gives you, if you start putting on fat then cut the cals a little bit, if you feel tired or hungry too often, then up them. like shao-lin said, monitor your physique. let us know how it goes for you...

Pete_Sebastiano
04-12-2004, 10:12 PM
I using the 18*bw with the 40/40/20 Slip and planned my bulking diet...
So I divide my calorie needs (2574 cals) into 6 meals...So each meal I need:

429 Calories
42.9 Protein
42.9 Carbo
9.5 Fat

I gonna use this as a Starting point for my diet and adjust according to the results..
BUT I don't know how to plan it out like what food(s) has about 42.9 Protein, 42.9 Carbo, and 9.5 Fat...Do you have any website that have good information of the food content and good sources of protein, carbo, and fat...And is that true that the body can only process 30 g of protein an hour??

Shao-LiN
04-13-2004, 01:21 AM
And is that true that the body can only process 30 g of protein an hour??

Swear there were 3 threads talking about this...you can see everyone making fun of the idea in all of em...they shouldn't be too far below this post.

PiKappaWRX
04-13-2004, 01:21 AM
don't worry about the 30g protein an hour, its BS. look at www.fitday.com, they have general nutrition facts for basically all foods. and you don't have to divide up each meal to be exactly equal in nutrients. you can have more carbs in the morning and more protein at night if you wish. just make sure by the end of the day that it all adds up right, or at least close to right (within 50 cals).

WaterWalker
04-13-2004, 03:59 AM
I prefer a 40/30/30 split, but that is what works best for me. Good luck. WW.

Pete_Sebastiano
04-13-2004, 06:39 AM
Say that this diet suits my bulking needs..(Maximum Muscle with minimal Fat gains)
How much weight should I expect to put on weekly/monthly, so that fat gains is keep to a minimum??

PiKappaWRX
04-13-2004, 09:50 AM
im really not sure how much weight you will put on with this diet. everyone's metabolism is different, and i'm not suring how much cardio you're doing, if any. you will get muslce gains, but im not sure how much.

UKmarkw
04-15-2004, 06:06 AM
If you're gaining more than a couple of pounds a week then chances are you're bodyfat is likely to be going up. So try to keep the gains to 1 or 2 pounds a week, and keep an eye on your bodyfat levels.