College is over for the year and i'm going to start dieting to lose some of the fat I put on and to keep gaining muscle. Anyone know what the Protien/Carb/Fat ratio should be for my dailiy calorie intake? I'm thinking I want to take in about 5000 a day, but I want these to be very very clean calories. I did this last summer and got pretty cut and still added quite a bit of muscle.
Calorie Ratios
- Thread starter Neir305
- Start date
I'm 5'10'', 210lbs, probally around 14%bf. I used one of those calorie intake charts from means health and they told me I needed 4000 a day, and I figured since i do a lot of sprinting and boxing I could use some more calories. I was thinking a 50/40/10 carb\pro\fat or would you suggest something more like 45\35\20??
DirkMoneyshot
Well-known member
Shakes Head Again!!
Do you realize how much 5,000 kcals / day is????
Let put this in to perspective......40% kcals protein = 500g (That is the equivilant of eating 5 lb of Chicken / day)
How about the Carbs......50% kcals carbs = 625g (that is the equivilant of eating 13 CUPS of cooked Rice)
Albeit some can be made up in shakes, but do you get my drift. There is only a handful of people on this board that needs to be eating that much.
At your height/BF/weight - You should easily be able to "maintain" weight at 3200 kcals. If your very active add another 350 kcals. If your trying to gain add another 500 kcals.
So were talking 4,000 kcals Tops!!
500g Carbs
350g Protein
60 - 70g Fats
And most likely could lower that to 450g Carbs.
Do you realize how much 5,000 kcals / day is????
Let put this in to perspective......40% kcals protein = 500g (That is the equivilant of eating 5 lb of Chicken / day)
How about the Carbs......50% kcals carbs = 625g (that is the equivilant of eating 13 CUPS of cooked Rice)
Albeit some can be made up in shakes, but do you get my drift. There is only a handful of people on this board that needs to be eating that much.
At your height/BF/weight - You should easily be able to "maintain" weight at 3200 kcals. If your very active add another 350 kcals. If your trying to gain add another 500 kcals.
So were talking 4,000 kcals Tops!!
500g Carbs
350g Protein
60 - 70g Fats
And most likely could lower that to 450g Carbs.
rubberduckyo
~DaDawg's L'il Sis~
Now THERE'S a diet I could get behind! Where do I sign up?DirkMoneyshot said:
p.s. Can I substitute double whoppers for the rice? Thanks in advance.
DirkMoneyshot
Well-known member
If you weren't so cute -
rubberduckyo
~DaDawg's L'il Sis~
Heh heh heh......DirkMoneyshot said:
I'm bad. But I'm REALLY good at it!
DirkMoneyshot
Well-known member
If you want my opinion - Worry about the Carbs and Protein (make smart choices) and let the fat fall where it will.
Add a tbsp. of EFA's though somewhere in there.
Good Luck
Add a tbsp. of EFA's though somewhere in there.
Good Luck
Similar threads
