MSRedImp

Hey guys, I am brand new to this forum and have just started BodyBuilding, I am looking for a little help because I am very stuck. I am following a workout routine (40-30-30) that says I should eat 18 x my LB in weight in calories. This equals 2268 calories. He then says that this means I should consume 226g protein, 170g carb and 76g fat according to the amount of calories in each gram of protein, carb and fat. Which he says is 4, 4 and 9.

226g x 4 = 904 cal
170g x 4 = 680 cal
76g x 9 = 684 cal

= 2268 cal

I tried to make a diet up to the amount of calories I should be eating but then came over this problem, once I reached 2122 calories, the amount of protein/carbs/fat in grams he says I should be eating don't reach anywhere near. I have been eating 3000-4000 and know this would make me go hungry, but it's a good diet and routine, and I can't make sense of it.

This is what it looks like:

460 cal - 100g oats + 157g milk
212 cal - 1/2 can tuna
292 cal - 1 banana + 4 oranges
435 cal - 2 eggs + 2 bacon
148 cal - 186g cottage cheese
575 cal - 100g peanuts

2122 cal - 107g protein - 98g carb - 80g fat

Now I don't get it, how can I follow a calorie intake and make sure my gram requirements are also equal? This has taken me hours, and I am just so confused.

Should I ignore calories and just go for 3000-4000 with a 40-30-30 ratio so I don't go hungry?

Thanks for any help.

The routine I am trying to follow is: The Secrets to Gaining Muscle Mass Fast by Anthony Ellis

Tcage

Somehow you added your numbers wrong....Calories are made up of protein, carbs and fat in a 4,4,9 measure like you said...so that means:

107 x 4= 428
98 x 4= 392
80 x 9= 720

=1540 calories..........so either you're really only taking in 1540 cal, or you're taking in 2122 and your protein,carb,fat calculations are wrong.

Lots of ppl here use fitday.com to figure out their numbers...i'd try that and maybe see where you're off

MSRedImp

Well you see this is where I get confused. Becuase I check my calories/grams by looking on the packet and for example tuna says:

Per 100g:

23.5g Protein
0.6g Fat

So this is how I calculated how much I am eating. But where does the other 75 grams go? It's confusing.

danzik17

Food isn't 100% digestible. That's why we poop. Don't worry about the actual weight of the food, only concern yourself with the contents of that weight if you know what I mean.

Ron Paul 2012

Journal: Boom goes the dynamite

Built

MSRedImp, do you have a fitday account?

If not, start one, it's free.

Once you have it set up, bump this thread and I'll help you with a much easier setup.

Biggly

Tuna is likely to contain a lot of water, other stuff contains fiber etc.



B.

Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

amucci

Yeah, only worry about the macronutrients grams. So if something says 10gm of protein, it's 40 cal. Something says 10 gm fat, it's 90 calories. It's also important to look at SERVING SIZE. A can of tuna is 2.5 servings, so you are not eating 16gm of protein, but rather 40GM of protein, =160Cal.

I would recommend like everyone else, fitday. Make sure when you put your custom foods in, enter it as a serving size. I will usually put the name and then in quotes put in how many servings per container or specify by my serving size. Example:

Tuna (2.5 servings)

Protein power (1 Scoop)

Hope this helps.

Alski

MSRedImp

Thanks very much guys, a lot of help here.