Thread: Carbs....

doesnt matter just determine what ur caloric intake should be first
John Berardi - Massive Eating, Part I (Text Version)
Then decide what ratio suits u best.

measure your protein then fill the rest of your % w/ carbs and efa's

Originally Posted by DeadBolt

measure your protein then fill the rest of your % w/ carbs and efa's

What do you mean by measure by protein?

Something like this with your macros:
50%-Carbs
30%-protein
20%-Fats

Thats a pretty good range. Sometimes I drop my carbs down a bit and eat more fat, just depends on my goal at the time.

Originally Posted by Double D

Something like this with your macros:
50%-Carbs
30%-protein
20%-Fats

Thats a pretty good range. Sometimes I drop my carbs down a bit and eat more fat, just depends on my goal at the time.

Beginning to understand....yet I'm a little cloudy on a few key things...

What is a good calorie intake per day for me. Also don't I want my protein up as much as carbs if im trying to build muscle? As far as fats.....do EFA count?

D

We can't answer you on what your required calorie intake is. That varies from person to person.

Originally Posted by WVUDennis

Beginning to understand....yet I'm a little cloudy on a few key things...

What is a good calorie intake per day for me. Also don't I want my protein up as much as carbs if im trying to build muscle? As far as fats.....do EFA count?

D

a) A general way to plan caloric intake is to look at what you are currently eating and how much you are currently consuming and then adjust from there. Another, more generic way, is to multiply your current body weight by 14-16 (high number for a fast metabolism, low number for a slow/sluggish one) and that is roughly where you should be at to maintain your current weight. Obvisouly this is generic and not 100% accurate. It will vary from person to person depending on overal body weight, lean body mass, and daily activity.

b) The percentages given are just that, percentages. They mean nothing without knowing a total caloric intake. THis is why I don't really use percentages anymore with people. THe amount of protein that he has up there is about right. A common myth is that you need to be eating huge amounts of protein in order to gain muscle mass. This has been pushed by the bodybuilding crowd/magazines for years and years and doesn't seem to go away. THe percentage up there will probably land you right around 1g/lb of BW, which is slightly higher than research suggests. Most research is suggesting that protein needs are closer to 1.6-2g/KG/bw/day (slightly lower than 1g/lb). Also, carbohydrates are protein sparing. They can help you use protein more efficiently. (check out all the research by Tipton on protein intake). However, in times of a greater caloric deficit, higher amounts of protein may be needed (this is a bit of conjecture on my part).

c) The amount of MASS you will gain on a diet is dependant on caloric intake. You can eat all the protein you want, but if you aren't eating enough calories to sustain growth, then you wont grown.

d) yes, EFAs are fats. They are essential and need to be obtained via diet as the body can not produce them itself.

e) start there and then shift diet as needed. If you are bulking start with this and adjust accordingly.