Thread: HOLY CRAP! How am I supposed to do this?

I wouldn't always trust those things, they are sometimes way off. Best bet would be to write down all that you eat for two weeks. Weigh your self on Monday of the 1 st. week and on Monday after the 2nd.

sorry, left out something. Whether you gain, lose or maintain you then can adjust your cal. intake accordingly.

Do you know what your LBM is?

That looks more like a cutting diet for a very large person rather than a gain diet. more protein than carbs and fat combined.

Originally Posted by Pizzer

Calories - 3135
With an mesomorph body type at a body weight of 190 pounds and a "Slightly Active" activity level, your total daily caloric intake should be 3135 calories.

Protein: 399.71 grams
Of these 3135 calories 1598.85 should come strictly from protein. That equals 399.71 grams of protein per day.

Carbohydrates: 282.15 grams
The calories derived strictly from carbohydrates each day should total 1128.6 calories. This means your total carbohydrate intake per day in grams should be 282.15.

Fat: 45.28 grams
Fat intake should always be kept to a minimum. Out of the 3135 calories you consume a day only 407.55 or less should come from fat. That's a total of 45.28 or less grams of fat per day.

Daily Nutritional Summary
Sex: Male Age: 23 Body weight: 190 pounds
Body Type: mesomorph Activity Level: Slightly Active

Calories: 3135
Protein: 399.71 grams
Carbs: 282.15 grams
Fat: 45.28 grams

Ok - in my opinion, this is wrong. Depending on your goals it is either very wrong or extremely wrong.

At 190 pounds you don't need 399 grams of protein!! That is really excessive. A healthy intake of between 1 to 1.5g per pound is fine. That means 285g is plenty.

Fats I would keep at between 0.3 to 0.6g per pound lean mass - which would be 60 to 110g. Consider shooting for ~80g for a 'happy medium'.

These fats are required for your overall health and, I feel 45g for someone of your size, body type and activity level is horribly inadequate.

Then add carbs as necessary. If you are trying to add mass, add lots more carbs. If you are trying to cut then less carbs will be needed.

Originally Posted by Emma-Leigh

At 190 pounds you don't need 399 grams of protein!! That is really excessive. A healthy intake of between 1 to 1.5g per pound is fine. That means 285g is plenty.

If he eats more than 4000 calories there is no way he could eat less than 300g of protein in the macro division of 40/40/20 or something close that.

Originally Posted by Vieope

If he eats more than 4000 calories there is no way he could eat less than 300g of protein in the macro division of 40/40/20 or something close that.

Who said he needs to follow that ratio??

Using a 'one size fits all ratio formula' for diets is very non-specific and can horribly miscalculate macronutrient requirements for given individuals.

Sure, they are useful for noobs who need 'simple' programs, but they are not the be all and end all of diet formulations.

There are many ectomorphs and mesomorphs who simply can not exist on 40:40:20 splits - so they require much more carbohydrate and/or fats than this provides.

Ooh lookie lookie. Emma became a mod.

Originally Posted by Emma-Leigh

Who said he needs to follow that ratio??

Using a 'one size fits all ratio formula' for diets is very non-specific and can horribly miscalculate macronutrient requirements for given individuals.

Sure, they are useful for noobs who need 'simple' programs, but they are not the be all and end all of diet formulations.

There are many ectomorphs and mesomorphs who simply can not exist on 40:40:20 splits - so they require much more carbohydrate and/or fats than this provides.

Hell yes...preach on

She's got a point there V. I agree with what she is saying fully. Noobs can use em but once you become more experinced and knowing you sorta need to veer away from it and do what your body needs.

Originally Posted by aggies1ut

Ooh lookie lookie. Emma became a mod.

Who... What...??

Shhhh.... Don't tell!!

Originally Posted by Emma-Leigh

Who said he needs to follow that ratio??

I said so, all mankind should follow what I say. You may be mod now but I just sent my application to be canonized. So...

Nah, you are right though, I just don´t understand how people can eat over 40% of carbs. Don´t tell this to anybody but I actually eat close to 50% of carbs when I don´t have money to buy chicken breast.

With such a high protein/low fat ratio one would be forced to get a lot of that protein from shakes (low fat ones).

I guess it's whatever works for you, but I would rather, as Emma said, get more calories from fat (80g) and less from protein. This allows you to consume protein from more solid food sources.

So 80g fat instead of 45g gives you 315 cals or 79g less protein.

Screw the calculators. You need to do some testing on yourself. I also weigh about 190, and I don't use macros anywhere near that. First of all, I need far more calories than that to gain weight. Second, that is an unecessary amount of protein. Third, you don't have enough healthy fats in your diet. For someone of your weight, you need more. That looks like a Max-OT diet. I totally disagree with their macro structure. Try 40-40-20, 30-40-30, 33-33-33, or some other competent macro split.

I've always used roughly a 40/40/20 split, unless i'm cutting and then I adjust my carbs down. I use this formula for calories
10-13 calories per body pound for cutting
13-15 for maintaining
15-18 for gaining
is this an okay formula?

Originally Posted by Archangel

I've always used roughly a 40/40/20 split, unless i'm cutting and then I adjust my carbs down. I use this formula for calories
10-13 calories per body pound for cutting
13-15 for maintaining
15-18 for gaining
is this an okay formula?

As I said, I don't really like those formula... They are ok 'starting recipes' for noobies but they do not always work. They are especially not relevant for endo's, ecto's, those with much higher BF% (so their weight to muscle ratio is out of whack) etc etc...

Once you get started you should modify them as necessary.

Originally Posted by Emma-Leigh

Who said he needs to follow that ratio??

Using a 'one size fits all ratio formula' for diets is very non-specific and can horribly miscalculate macronutrient requirements for given individuals.

Sure, they are useful for noobs who need 'simple' programs, but they are not the be all and end all of diet formulations.

There are many ectomorphs and mesomorphs who simply can not exist on 40:40:20 splits - so they require much more carbohydrate and/or fats than this provides.

Emma is right on here. Ectos in general need much more than 40% carbs to grow.