pro/carb/fat ratio question

[TPH1976]

Hello everybody,

I am trying to work out my diet needs. I calculated with theBenedict formula that I need 3600 calories daily to bulk up.

(32y;88,9kg,189cm, 3/4 workouts per week + 3x45 min cardio per week; 15,1% BF)

But now I am stuck...I am trying to establish how I should devide between carb/pro/fat in grams I need per day.

If I have that then I can build a diet schedule.

What I am trying to do is gain mass but also trying to keep the % of BF around 15-16%


Can someone help out?

 

[APW]

Hello everybody,

I am trying to work out my diet needs. I calculated with theBenedict formula that I need 3600 calories daily to bulk up.

(32y;88,9kg,189cm, 3/4 workouts per week + 3x45 min cardio per week; 15,1% BF)

But now I am stuck...I am trying to establish how I should devide between carb/pro/fat in grams I need per day.

If I have that then I can build a diet schedule.

What I am trying to do is gain mass but also trying to keep the % of BF around 15-16%


Can someone help out?

yes my friend what is your weight and height and approximate body fatpercentage..any pics would be helpful

 

[TPH1976]

yes my friend what is your weight and height and approximate body fatpercentage..any pics would be helpful

32 yrs
88,9 kg
189 cm
15,2% BF

Unfortunately I have no pictures...

 

[APW]

32 yrs
88,9 kg
189 cm
15,2% BF

Unfortunately I have no pictures...

well ur metabolism aint gonna be like a 21 year old ....lol
But anyways here u go...

make six meals ..combine protein with quality fats
for example chicken breast with almonds
Whey isolate with almond butter
Have your carbs before and after workout

eat every three hours
have tonne of crystal light or drink lot of fluids

 

[TPH1976]

well ur metabolism aint gonna be like a 21 year old ....lol
But anyways here u go...

make six meals ..combine protein with quality fats
for example chicken breast with almonds
Whey isolate with almond butter
Have your carbs before and after workout

eat every three hours
have tonne of crystal light or drink lot of fluids

nope...thats for sure...

So how many grams of protein and how many of carbs should I think about per day?

 

[APW]

nope...thats for sure...

So how many grams of protein and how many of carbs should I think about per day?

I would say around 250 g protein 60 g fat, 100g carb
so divide that by 6 and u have a meal plan..go get ripped now

 

[TPH1976]

I would say around 250 g protein 60 g fat, 100g carb
so divide that by 6 and u have a meal plan..go get ripped now

That would not add up to 3500 calories would it?

Wouldn't it make more sense to have a higher amount of carbs when you bulk?

 

[APW]

That would not add up to 3500 calories would it?

Wouldn't it make more sense to have a higher amount of carbs when you bulk?

sorry r u tryin to bulk or cut?

 

[TPH1976]

sorry r u tryin to bulk or cut?

Bulk

 

[APW]

Bulk

Ok use the following formula

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

I got a value of 2027 and since u do weight training muliply by 1.5

so you need arouind 3000 cals a day
that would mean 500 cals a meal 6 meals
so taht would be like one chicken breast hand ful of almonds and a cup of rice

or
whey protein isolate 45 grams 50 grams waxy maize and 2 tbsp peanut butter

hope that helps