View Full Version : amounts

12-15-2006, 03:30 AM
what are the amounts of carb/pro and fat i should be taking in each day for growth?
seems to be 101 answers,and im confused. (making my fitday diet journal at the moment)

so far it seems 1.5g of pro per lb/bw is a good amount to aim for,but what about carbs and fat?
dont need to have a diet tailored for me,just need to know what i should be aiming for.

im 180lbs approx

thanks for any help.

12-15-2006, 07:24 AM
This was my 3rd day split and seemed to be the best to me and at least to another poster.

My Weight (bedtime)__176.6lbs.
________________ % Macros
total Fat___139g____17.97%
sat Fat____42g
cal 3821
BMR- Maintence 2850-3163

Your right about the protein 1.5g per lb/bw is a good benchmark to begin with. I was surprised to find out you do need a lot of quality fats. I have done the whole macro breakdown before with some crazy extrenely low fat numbers and high protein and I really didn't see much improvement , so now I am trying it with the fats. As for carbs, don't get hung up on them as much , don't go overboard though, if most are quality than it shouldn't be too much of a concern. On my recent diet my carbs have been 47-55% of my macro breakdown. Anyways my 2 cents , hoped it helped some.

12-15-2006, 10:12 AM
Minimum 1 g / lb of LBM for protein and minimum 0.5 g / lb LBM for fat. It's easier to go with body weight because it is tough to get an accurate measure of body fat. So, to make it easier, 1 g /lb bw of protein and 0.5 g / lb bw of fat. Fill in the remainder of your calories with whatever you like.