Thread: Callorie/Protein Help?

Originally Posted by ben1793

have to be carefull because extra protein turns to fat

Excess Calories you mean

In my opinion, Aim for a min of a gram / lb body weight as a minimum, up to 2 g / lb, 3 x is very excessive!

so will 3300 cals be good if I workout 6 days a week or should I drop it a bit?
so my pro should be between 140g-280g? big gap,should I aim for about 160?
Fat is 0.5xbody weight in lb? so 70g fat 1/3 of that estimate 20g is saturated?
And the rest of it all complex carbs (Apart from pwo)?

Most of the latest research I've read coincides with Dr Layne Nortons work.

http://www.abcbodybuilding.com/prote..._frequency.pdf

Thanks for the posts, nice read but I couldnt find how much protein I needed for my weight, I need a good number so I can track it on my fitday, also does 3300 cals sound good to you?

sure go with 3300cals. you can always change it if it doesnt suit you. dieting is alot of trial and error in the beginning. you need to figure out what works for YOU and then adjust accordingly

I have been on 2700 cals while doing 3 days lifting a week, my scale reads in stones and kg so I dont see much difference, been staying around the same place for about 3 weeks, now I am going to train about 5-6 days a week meaning I need a larger sulprus so in that way I thought 3300 might be good.
Also how much protein would you take because what I got so far is numbers varying from 140g-280g so dont know where to go with that.

Originally Posted by ben1793

I have been on 2700 cals while doing 3 days lifting a week, my scale reads in stones and kg so I dont see much difference, been staying around the same place for about 3 weeks, now I am going to train about 5-6 days a week meaning I need a larger sulprus so in that way I thought 3300 might be good.
Also how much protein would you take because what I got so far is numbers varying from 140g-280g so dont know where to go with that.

Well you got your answers right there my man! If you arent gaining then you arent eating enough. I personally aim for 1.5x my LBM for protein intake

Here is the same advice I gave you last time about protein.

Originally Posted by pebble

You are getting enough protein. Based on your numbers its even a little high (you need 108, but consume 140) for the sake of growth. In new trainees peer reviewed research shows that there is no added benefit (nitrogen retention) above 1.7g/kg of body weight. However, if you are eating that much just because you like protein (like most do) don't worry too much about it.

Your kcal may be a little low to add weight, but start there. If you are not adding weight add 250 kcal a day for a couple weeks. If the scale is moving up stay there until it stops. Whenever it hasn't moved in a couple weeks toss on another 250kcal. Always give it at least two weeks to make sure that you can acquire an average weight, not just daily (it can fluctuate too much).

And here is the reference Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders

As long as you don't have a negative nitrogen balance you have enough protein in your diet.

ahh thanks pebble forgot about that post, once the flaming started between others on it stoped using that thread

Found my LBM is estimated at 120lb so that means according to what works for you the right ammount will be 180g for me, I will play about with my intake and see what works best.

Fats should be 0.5xbody weight right? so I need about 70g fats 1/3 saturates?
carbs should fill up the rest?

So 180g pro =720
70g Fat = 630
3300-1350=1950/4
Carbs = 487.5

I think maybee the fats are too low?? is eating allmost 500 carbs a day normal...?
I have to say tho...was eating about 250g carbs and then went up to 350 and wow! what a boost could lift so much more!! so maybee this might do me good...
have I got the fats right?

Any ideas? should I drop the carbs and up the fats?

Originally Posted by ben1793

ahh thanks pebble forgot about that post, once the flaming started between others on it stoped using that thread

Found my LBM is estimated at 120lb so that means according to what works for you the right ammount will be 180g for me, I will play about with my intake and see what works best.

Fats should be 0.5xbody weight right? so I need about 70g fats 1/3 saturates?
carbs should fill up the rest?

So 180g pro =720
70g Fat = 630
3300-1350=1950/4
Carbs = 487.5


I think maybee the fats are too low?? is eating allmost 500 carbs a day normal...?
I have to say tho...was eating about 250g carbs and then went up to 350 and wow! what a boost could lift so much more!! so maybee this might do me good...
have I got the fats right?

Okay, this will make it simple for you

Aim for Minimum of 1g protein / lb bodyweight, but shoot for 1.5g
Aim for Minimum 0.5g fat / lb bodyweight, more if you want
rest can be however you want.

Your 18 years of age, if you train hard and eat in surplus you will gain mass. Too Much a surplus, you'll gain a bit of fat
Not enough of a surplus, your gains will be slower
Only YOU will be able to tell if this is happening!

Spend the next 6 months tinkering around with diet, figuring out what is best for you. That is how to learn, honestly.

100 Different people here could give you t100 completely different meal plans, with different meal timings and different p/f/c breakdowns, but there is no way you will stick to any of them. Why would or should you?

YOU have to find out what works for YOU, by sticking to the basic advice given above.

Given your age, you cant really go wrong !!!

Thank you got all the info I need and like you said only I can decide, just like my workout, I asked and got 50 different answers but the main one was do what you want aslong as you can recover/gain from it.

so my starting point will be what I listed above since it falls into everything everone said:
180g protein
70g fat
490g carbs

all clean food, I will give it a go and experiment and adjust.