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Howard 9
10-07-2006, 05:29 PM
Well, I have been lifting for about 2 months now pretty seriously. Im 6-0, started off at 155 and set out for a 180-185 goal. I now got myself up to 168. I have gained barely any fat, probably what a lot of people would call newbie gains anyways. I had been eatting a lot, but it was pretty dirty and not too healthy. I have noticed the past 2 weeks I have been having trouble gaining weights. I get about 2,500 cals per day, but I would just like some defintive info on how much I need to eat so I can track it.

I wanna know how many Calories, Carbs, Protein, and Fats I need to eat per day.

Thanks.

Ricky Bobby
10-07-2006, 05:39 PM
you have mad great progress so far. I commend you on that. I am by no means a diet guru but if you are maintaning at 2500 try upping to 3000kcal and that is a surplus of 3500 a week so that should get you to put on a pound a week. Now for the macro breakdown I am not completley sure. I know you want to take in a lot of protein and you should not be scared of fat. There are some other people here though that can help you w/the specifics. Good luck!!

Mr. D
10-07-2006, 06:04 PM
Whats your body fat percentage?

You should strive for 1g/lbm of protein and 0.5g/lbm of fat.

If your maintence cals are 2500, you should look to get in 3000 cals a day.
Estimating 15% bf for you, then you should look to get at least 143g of PRO and 71 g of fat. The rest of your cals can be any combo of carbs,fat,protein that you like.

If you have trouble getting those cals, add olive oil to your shakes.
As for what to eat, check out what a body builder eats. Its a great sticky.

Howard 9
10-07-2006, 07:10 PM
Yeah I would say I am about 15% I do not have a gut, but its not flat with washboard abs...

How can I calculate LBM?
Thanks both for the info.

Mr. D
10-08-2006, 10:37 AM
If you are 15% bf, then your LB is (1-0.15) * Bodyweight.

so in your case your LBM = (1-0.15)*168 = 142.8 LBM.

Howard 9
10-08-2006, 11:41 AM
Ok so...

3,000 cals
143g protein
71g fat

Any number for carbs?

Mr. D
10-08-2006, 12:37 PM
Those are just minimums. It doesnt hurt to increase them. To reach 3000 cals is hard sometimes without upping the fat. Carbs are great to have on a bulk to increase the energy of a workout.

This is numbers Im throwing out and in no way shoud be used as gospel:

310 g of Carb
215g of Pro
100g of Fat.

But like i said you can vary it as you like making sure you get the minimums.

Howard 9
10-08-2006, 08:19 PM
ok, thanks man.