View Full Version : trying to make a diet
09-28-2005, 07:13 PM
i have a question and for anyone to explain to me if this is correct or if this is just the basics... but i designed a diet based on calories, fat, protein and carbs... using the correct ratios.. now im using my diet based on a 2666 calorie intake in a day... this is how it splits up..
carbs make up 45%
protein makes up 30%
Fats make up 25%
200 grams protein a day (i weigh right around 195)
from that i did this math:
200 g/pro x 4 cal. per gram = 800 calories
800 calories / .3 = 2666 calories a day
2666 total calories x .45 = 1199 carb calories
= 299 gr/carbs a day........ 1199 / 4 ..see "note"
(note: 1 gm of carbohyrdate or protein equals 4 calories; 1 gram of fat equals 9 calories)
2666 total calories x .25 = 666 fat calories
= 74 gr/fat a day ......... 666 / 9
So does this mean if i eat 200 gr of protein, 299 gr. of carbs, and 74 grams of fat this is a good diet? for making 2666 calories a day?
i just want to make sure this is legit before i start it up??
critique and add any information as u wish..
thankyou and keep lifting
09-28-2005, 07:21 PM
The ratios are meaningless.
1. protein needs to be at least 1.0 g per pound LBM (I like 1.5g/lb LBM for me)
2. fat needs to be at least 0.5 g per pound LBM (I like mine at about 0.8 g/lb LBM)
3. make up the rest of your calories from whatever combination of carb, protein, and fat you like.
Soooo... supposing you have 150 lbs LBM (pulling a number out of the air)
Any of these could work at 2700 calories a day:
150g of protein, 75g of fat, and 356.25g of carbohydrate, 2700 calories in total.
195g of protein, 90g of fat, and 277.5g of carbohydrate, 2700 calories in total.
225g of protein, 120g of fat, and 180g of carbohydrate, 2700 calories in total.
Okay? Figure out what your LBM is, and pick whatever works for you based on the minimum protein and fat "doses".
09-28-2005, 07:36 PM
i weight 200, my lbm is 172.. im at 14% body fat right now..
what would be the best ratio for me to gain size.. would u mind taking a look at a pic. this is a shot of the back with double biceps.. ive been going for a year now... and want to put on more so i can lean out and hopefully do a show sometime next year..
please be brutally honest too.. with where to work on and what not and what is coming along good (thats just for an ego boost) ha
what do u think for a diet would be best to put on size, but not a lot of fat..
09-28-2005, 07:38 PM
if the picture is really elongated.. just click on it and it should fix it.. :windup:
09-28-2005, 07:47 PM
You look nice and thick. Good job!
Please let go of the idea of "ratios", okay?
How did you come up with 2666 calories? That seems AWEFULLY precise! And for your weight, LOW - is this for a cut?
If you know your maintenanace calories, add a few hundred to your daily diet, wait a few weeks, see how your gains are, add some more calories.... etc etc
At any rate, at 2700 calories, any of these could work for you:
172g of protein, 86g of fat, and 309.5g of carbohydrate, 2700 calories in total.
206.4g of protein, 103.2g of fat, and 236.4g of carbohydrate, 2700 calories in total.
258g of protein, 120.4g of fat, and 146.1g of carbohydrate, 2700 calories in total.
I find for cutting it works better for me to keep my carbs lower and my fats higher, if for no other reason than appetite control.
For bulking, I still probably eat more fat than most, but my carbs certainly do go up.
It really doesn't matter what your diet is composed of if your minimums are satisfied for protein and fat, and your calories are correct. If you gain too much fat, you're eating too much - scale it back, or add in a little cardio (not too much! HIIT is good...) to burn off some of the calories.
09-28-2005, 07:53 PM
i see what ure saying... im just kinda new to the whole thing.. i started lifting a lot, eating everything i could find.. in a year and a half i put on 42 pounds... which is mostly muscle, since my bf is only at 14%.. but i dont feel as if i look 200 pounds, which worries me..buuut thats another days problem.. so i guess just make sure i take care of the minimums.. get those consumed, then go from there..
i want to be like arnold, even though i dont think im meant for it.. im going to give it my best shot.. id really like to compete within a year... i dont think im ready though.. with what i have now.. as u can see from the back shot..
thanks built for the help
09-28-2005, 07:55 PM
You natty or not, livestrong?
If you're assisted, you won't need to keep your fats so high. The fats are good to support test production. If you're assisted, well, you're INJECTING your test. Might as well just max out on the protein and carbs.
09-28-2005, 08:13 PM
natty as in natural??
100% natural... put it this way.. in high school i weighed 148 pounds, senior year of college 160... now 200.. i worked my a$$ of it, and would never think about cheating... so yeah, im natty... if natty means natural..
help me built.. i come for advice.. haha
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