need to get this diet in order - help please - UK-Muscle Body Building Community

samurai69 · 07-01-2005, 05:04 PM

How best to change these bases.

4500 calories
213g protein
450g carbs
137g fats
( 61g saturated, 46g unsaturated, 125g monounsaturated)

no measure for fibre

BEEN TRYING TO INCREASE THE AMOUNT OF TIMES I EAT PER DAY, SO EATING ABOUT EVERY HOUR AT THE MOMENT

I weigh 91 to 93 kilos, just over 200 lbs

workout heavy, 5 times per week, 1 body part per day,

occasional cardio only during the winter

What should I increase protein too
probably need to decrease saturated fats

WHAT DO YOU THINK

**big** · 07-01-2005, 06:09 PM

Depends on your metabolism and how you respond to different macros.

Personally I consume 50%/25%/25% protein/carb/fat right now.

**hackskii** · 07-01-2005, 11:23 PM

1800 cals carbs or 450 grams carbs.
1350 cals for protein or 337.5 grams of protein.
1350 cals for fat or 150 grams from fat.

This is based on the Zone diet of 40/30/30

I have used this myself with excellant results.
If you have 5 meals then you can divide this up into meals of 900 each. But I think this might be too much for one sitting.

6 meals you will divide those meals into something like this, 750 cals per meal.
7 meals will be 642 cals per meal and this is the option I would prefere here using 40/30/30 total calories for Carbs/protein/fat

samurai69 · 08-01-2005, 10:39 AM

Quote:

Originally Posted by hackskii

1800 cals carbs or 450 grams carbs.
1350 cals for protein or 337.5 grams of protein.
1350 cals for fat or 150 grams from fat.

This is based on the Zone diet of 40/30/30

I have used this myself with excellant results.
If you have 5 meals then you can divide this up into meals of 900 each. But I think this might be too much for one sitting.

6 meals you will divide those meals into something like this, 750 cals per meal.
7 meals will be 642 cals per meal and this is the option I would prefere here using 40/30/30 total calories for Carbs/protein/fat

So the carbs and fat are more or less ok, protein is down by about 100 grams, could i just add 2 or 3 protein shakes to make up the shortfall

**hackskii** · 08-01-2005, 08:04 PM

Your numbers were off.
Just follow what I posted for 4500 cals.
Me, I am diffrent than anyone I come accross maybe except Cookie and winger.
I feel fats are very important here.
I dont worry about saturated fats and if you want to eat them then do so.
I never throw away the yolks of eggs ever.
I would stay away from Hydrogenated oils/margerines/polyunsaturated vegetable oils. Avoid these like the plague.
Almonds are a great nut, but you have to factor in the carbs and protein that they have too.
Macadamia nuts are the highest in fat (1 g) each nut, that is big but they are monounsaturated too.
Avacado is excellant fat too and high in vitamin E.
Flax seed is really awesome, anticancer, antifungal, antibacterial, often called a super food. Get some of this down you.
Now Peanutbutter unless it is the natural one has alot of hydrogenated oils. So if you eat peanut butter eat the one that you have to stir up the oils and peanut butter before you eat it.
Eat your butter too, no problems here either.

If you want to read about fats then apon request I will steer you to a site that will keep you reading for days (really interesting too). Many things arnt what they seem.

winger · 08-01-2005, 08:57 PM

Welcome to the board samurai69. How tall are ya?

07-01-2005, 05:04 PM	#1 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	need to get this diet in order - help please How best to change these bases. 4500 calories 213g protein 450g carbs 137g fats ( 61g saturated, 46g unsaturated, 125g monounsaturated) no measure for fibre BEEN TRYING TO INCREASE THE AMOUNT OF TIMES I EAT PER DAY, SO EATING ABOUT EVERY HOUR AT THE MOMENT I weigh 91 to 93 kilos, just over 200 lbs workout heavy, 5 times per week, 1 body part per day, occasional cardio only during the winter What should I increase protein too probably need to decrease saturated fats WHAT DO YOU THINK

07-01-2005, 11:23 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	1800 cals carbs or 450 grams carbs. 1350 cals for protein or 337.5 grams of protein. 1350 cals for fat or 150 grams from fat. This is based on the Zone diet of 40/30/30 I have used this myself with excellant results. If you have 5 meals then you can divide this up into meals of 900 each. But I think this might be too much for one sitting. 6 meals you will divide those meals into something like this, 750 cals per meal. 7 meals will be 642 cals per meal and this is the option I would prefere here using 40/30/30 total calories for Carbs/protein/fat __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2005, 08:04 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Your numbers were off. Just follow what I posted for 4500 cals. Me, I am diffrent than anyone I come accross maybe except Cookie and winger. I feel fats are very important here. I dont worry about saturated fats and if you want to eat them then do so. I never throw away the yolks of eggs ever. I would stay away from Hydrogenated oils/margerines/polyunsaturated vegetable oils. Avoid these like the plague. Almonds are a great nut, but you have to factor in the carbs and protein that they have too. Macadamia nuts are the highest in fat (1 g) each nut, that is big but they are monounsaturated too. Avacado is excellant fat too and high in vitamin E. Flax seed is really awesome, anticancer, antifungal, antibacterial, often called a super food. Get some of this down you. Now Peanutbutter unless it is the natural one has alot of hydrogenated oils. So if you eat peanut butter eat the one that you have to stir up the oils and peanut butter before you eat it. Eat your butter too, no problems here either. If you want to read about fats then apon request I will steer you to a site that will keep you reading for days (really interesting too). Many things arnt what they seem. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2005, 08:57 PM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	Welcome to the board samurai69. How tall are ya? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-01-2005, 06:09 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Depends on your metabolism and how you respond to different macros. Personally I consume 50%/25%/25% protein/carb/fat right now.