how do I know how much is enough?

**Budz08** · 10-11-2006, 10:59 AM

How can I find out how much protein I should be taking in as well as carbs and fat? I'm currently 160 and I could afford to lose possibly 5 pounds but that isn't my concern right now. My goal is to gain size and strength without gaining too much fat. I really want to avoid a huge dieting phase also. I do want to be taking in a surplus but not enough that it is going to effect by body fat dramatically.

**tucker01** · 10-11-2006, 11:03 AM

It all comes down to cals in vs cals out.

If you are unsure where to start try something like P 33% C 33% and F 33% of your total cals. Once you start to learn what your body likes best, you can make adjustments to the macros to suit your goals and progress.

**Budz08** · 10-11-2006, 11:13 AM

your saying try splitting them evenly give it a week or two and from there determine whats best for me?

**tucker01** · 10-11-2006, 01:36 PM

It is just a suggestion. Determine a Calorie level you are comfortable with, and use these macro %'s. Try for 4-6 weeks, and gage progess and make changes. Obviously if weight gain is to fast or not happening cals can be adjusted.

**Double D** · 10-13-2006, 02:09 AM

And to add what Ian is saying, if you are looking to add muscle and strength, you need atleast your bw in grams of protein. Meaning you weigh 160lbs and you should get 160 grams of protein a day.

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