baseline diet ?

[Redraider]

First off I just want to say thanks to all you guys out there who have replied to all my posts I greatlly appreciate it and MY KNOWLEDGE IS GROWING with every post.

I have got some great advice in previous post about getting the diet down but I still have a few questions about a good # of calories/protein/Carbs, ETC. I would like to gain muscle mass while reducing my fat. Now I know that this is always defined as either bulking/cutting. I would like to have an effetive bulk with min. fat gain in other words.

AGE:20
Weight: fluctuating 170-175
Ht. 5 ft 9in
BF%: around 18%

What I have found is that I can easilly gain muscle/fat in no little time but that the fat comes easily with the muscle. Guys have replied to my post stating to watch the carbs late in the evening but no one has given me a ratio. I try to consume the regulars of complex carbs lean meats. How many calories ?

 

[ectomorph]

Do the math. Everything you need to know is here: http://www.johnberardi.com/articles/nutrition/complete.htm

 

[ectomorph]

snipet taken from above link. Author: Joel Marion


Let's take, for example, John. John weighs 185 lbs and is 10% body fat, therefore his LBM is 185 x .90 or 166.5 lbs. To calculate John's daily caloric needs, we multiply this number by 12 and get approximately 2000 calories daily. As mentioned earlier 25% of these calories will be derived from fat. 2000 x .25 = 500 calories from fat. Since fat is 9 cal/g, you simply divide the total calories from fat by 9 to give you your daily gram total. For John, this would be 500/9 or ~56 grams of fat daily.

Now, I also recommend that individuals consume 1.25g of protein per lb of lean body mass to promote recovery from workouts and retention of LBM. We already established that John's LBM is 166.5 lbs. Now, to get his daily protein intake, we simply multiply his LBM by 1.25, which equals roughly 208g of protein daily. Since protein is 4 cal/g, John will be consuming 832 calories (208g of protein x 4cal/g) from protein daily.

NOTE: An easy way to access your body fat is via skinfold calipers. I recommend the digital skinfold calipers by FatTrack; it’s a worthy investment considering you'll need to frequently track your body fat percentage. Also, by learning how to take these measurements yourself, you get the most accurate reading. This is because you use the same measurer (you), the same calipers (yours), and the same method (3-site) every time you measure.

The last macronutrient to calculate is carbohydrates. This is done by simply subtracting the calories already accounted for by fat and protein from the daily total. 2000 (daily total) – 832 (calories from protein) – 500 (calories from fat) = 668 calories from carbohydrates. Since carbohydrates are 4 cal/g, this individual will be consuming 167g (668/4) of carbohydrates daily.

 

[Redraider]

snipet taken from above link. Author: Joel Marion


Let's take, for example, John. John weighs 185 lbs and is 10% body fat, therefore his LBM is 185 x .90 or 166.5 lbs. To calculate John's daily caloric needs, we multiply this number by 12 and get approximately 2000 calories daily. As mentioned earlier 25% of these calories will be derived from fat. 2000 x .25 = 500 calories from fat. Since fat is 9 cal/g, you simply divide the total calories from fat by 9 to give you your daily gram total. For John, this would be 500/9 or ~56 grams of fat daily.

Now, I also recommend that individuals consume 1.25g of protein per lb of lean body mass to promote recovery from workouts and retention of LBM. We already established that John's LBM is 166.5 lbs. Now, to get his daily protein intake, we simply multiply his LBM by 1.25, which equals roughly 208g of protein daily. Since protein is 4 cal/g, John will be consuming 832 calories (208g of protein x 4cal/g) from protein daily.

NOTE: An easy way to access your body fat is via skinfold calipers. I recommend the digital skinfold calipers by FatTrack; it’s a worthy investment considering you'll need to frequently track your body fat percentage. Also, by learning how to take these measurements yourself, you get the most accurate reading. This is because you use the same measurer (you), the same calipers (yours), and the same method (3-site) every time you measure.

The last macronutrient to calculate is carbohydrates. This is done by simply subtracting the calories already accounted for by fat and protein from the daily total. 2000 (daily total) – 832 (calories from protein) – 500 (calories from fat) = 668 calories from carbohydrates. Since carbohydrates are 4 cal/g, this individual will be consuming 167g (668/4) of carbohydrates daily.

Sweet Ectomorph. I appreciate the info I will be on the way with the calc..
Many Thanks !!

 

[BAGOFHAMMERS]

I know who you are! I visit your forum from time to time. Better count those calories when you go out on friday night!

 

[Redraider]

fri. night= carbs. for the love tank=beer and bitches/cheat day