protein/carb/fat - UK-Muscle Body Building Community

OGX · 25-01-2005, 08:22 PM

Right now i'm only 155lbs with 12% BF and i think i need to start working out my daily intake of protein/carb/fat but dont really know where to start and the figures! Can someone explain this to me! Thanks

**big** · 25-01-2005, 08:43 PM

Quote:

Originally Posted by OGX

Right now i'm only 155lbs with 12% BF and i think i need to start working out my daily intake of protein/carb/fat but dont really know where to start and the figures! Can someone explain this to me! Thanks

You'll hear 40/30/30 quoted a lot. This is a nice place to start. Personally I find higher protein works better for me though, and I tend to run 50/25/25 or thereabouts (protein at 50).

As for quantities, are you bulking of cutting, and how is your metabolism?

OGX · 25-01-2005, 09:25 PM

To be honest i been train'n for a few years and it wasn't until the start of last summer that the gym became a whole new lifestyle i follow as i had a lot of free time and it wasn't until i found out about this forum that i realised that i've got a lot to learn and improve on! Anyways back to the question i'm not bulking or cutting as i'm new to the game so i've just been maintain'n my weight! I have tried to gain weight but found it hard!

**big** · 25-01-2005, 09:30 PM

Quote:

Originally Posted by OGX

To be honest i been train'n for a few years and it wasn't until the start of last summer that the gym became a whole new lifestyle i follow as i had a lot of free time and it wasn't until i found out about this forum that i realised that i've got a lot to learn and improve on! Anyways back to the question i'm not bulking or cutting as i'm new to the game so i've just been maintain'n my weight! I have tried to gain weight but found it hard!

Okay, try 2500 calories a day split into 5+ meals:

250g protein 40%
188g carbs 30%
83g fats 30%

If you don't gain 1lb/week on that, gradually increase the carbs each week until you do. Everything should be coming from unprocessed foods - either straight out of the ground, or from something that used to walk around!

OGX · 25-01-2005, 09:35 PM

Thanks for all your help BIG! Will give that a bash!

crazycacti · 25-01-2005, 09:53 PM

agree with big, that diet is a brilliant start

My tip would be to keep a diary with ur lifts, body measurements and weight as well as what diets your following, with a bit of trial and error (adding/taking carbs, changing protein intake etc...) u will find the perfect diet for u, both for bulk and cutting as well as maintanance

25-01-2005, 08:22 PM	#1 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	protein/carb/fat Right now i'm only 155lbs with 12% BF and i think i need to start working out my daily intake of protein/carb/fat but dont really know where to start and the figures! Can someone explain this to me! Thanks

25-01-2005, 09:25 PM	#3 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	To be honest i been train'n for a few years and it wasn't until the start of last summer that the gym became a whole new lifestyle i follow as i had a lot of free time and it wasn't until i found out about this forum that i realised that i've got a lot to learn and improve on! Anyways back to the question i'm not bulking or cutting as i'm new to the game so i've just been maintain'n my weight! I have tried to gain weight but found it hard!

25-01-2005, 09:35 PM	#5 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	Thanks for all your help BIG! Will give that a bash!

25-01-2005, 09:53 PM	#6 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	agree with big, that diet is a brilliant start My tip would be to keep a diary with ur lifts, body measurements and weight as well as what diets your following, with a bit of trial and error (adding/taking carbs, changing protein intake etc...) u will find the perfect diet for u, both for bulk and cutting as well as maintanance