warren_1987

cheers mate, any advise on the pre/post wo meals

-tommyboiii-

u say u dont eat much veg but do you eat fruit at all ? n also if u dont like ur greens veg like sweetcorn is good because its....sweet lol

invisiblekid

I might be wrong here - but ~100g of fat isn't 16% of ~3100 cals.

More like 30%. 1g of fat = 9 cals.

Unlees I'm reading it wrong?

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warren_1987

i didnt think that was the way it was worked out, if it is then i have been making mistakes all over the joint lol.

i thought when people say prot - carb - fat 40;40;20 i thoght

it was measured in gramms not kcals, so if one day was

400g prot 400g carbs 200g fats then that would = 40;40;20

the way you ave done it is

400g prot = 1600kcl 400g carbs = 1600kcal 200g fats = 1800kcal

there fore it is not 40;40;20 but im not sure who is right me or you lol oh oh

some one please help lol

robbiedont

Its measured in kcals meaning

40% of total calories come from protein

40% of total calories come from carbs

20% of total calories come from fat

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warren_1987

cheers robie, reps. i think i have been way off themn lol so am i right if i work out my total calorie needs

say 3000 kcals ( example )

then say i want 40 % 40% 20% in terms of prot carb fat

which =1200kcals of prot
1200kcals of carbs and
600kals of fats

which in turn means, due to 1 g of prot being 4kcals and 1 g of carbs being 4kcals and 1g of fats being 9kcals

i will need

300g prot-300g carbs - 67g fats

correct?/


also is 40 40 20 the best combo for buking?
cheers warren

JawD

thats right Warren. 3000cals would be 300g Protein & Carbs and 67g fats. One way to give you can idea per meal is :

Protein /6 = 300 / 6 = 50g Protein per meal (6 meals)
Carbs / 5 = 300 / 5 = 60g Carbs per meal skipping the last meal (no carbs then)
Fats / 6 = 67 / 6 = 11g fats per meal.

You dont need to be bang on with that, but its a good base. As for the split for bulking, Im not sure. I often like the advise of working with that for say 8-12 weeks and see how your body reacts, then tweak it. Up cals, down cals, change split or whatever you think you need.

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warren_1987

cheers mate, how would i work out how much i need to eat ?

i have lost the formulea

something to do with weight aint it

warren_1987

i have found it ok lads cheers,my damn comp brings up what it wants wen i search , sometimes brings results sometimes knocks me off thenet lol .

warren_1987

i am

5'10.5'' (179cm)
170lbs (77kg)

ok i will try a few different ways and then i will make the call.

method 1 -

18-19 x bodyweight in lbs therefore my needs would be

19 x 170 =

kcal-3230

method 2-

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

66+(13.7 x 77) + (5 x 179) - (6.8 x 20)=

kcal-1880 then x by 1.55( for moderate exersice 3-4times a week)

= kcal - 2914

now these two numbers are not that close in reality. but i have multplied the method two by 1.55 in reality i should knock tis up a bit

so i ave decided i will need 3200kcals per day


so that means my macros in a 40 40 20 split will be as follows

1280kcals from prot
1280kcals from carbs
640kcals from fats

which is = to

320g of protien each day
320g of carbs each day
71g of fats each day.

and using the working jawd sowed me (reps to jawd thanx for all the help)

320/6 = 53.3g per meal of protien
320/4 = 80g per meal of carbs ( no carbs after the 6.00 meal)
71/6 = 11.8g per meal

im now going to write out upto 10 days for me to follow ( i know variation and all that and i could get ored but i like routine and rules lol always have) i will use these 10 days as menus for the next month. i am comming tothe end of month one and want to step it up a gear so hence all this lol

Five-O

Id use more carbs for bulking, although 40/40/20 isn't so bad tbh.

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warren_1987

more carbs, i thought the growth was mainly because of the protein.?

i dont know f i could eat much more carbs lol at the moment im managing less than that

warren_1987

my first attempt at a day of food write up and it is pretty close to 40 40 20 i think its at most 1% out on them lol

have a read and advice always welcome

time	food (g)	kcals	protien	carbs	fats
9.00am	100g oats	356	11	60	8
	30.4g protien powder	130	24	3	2
	400ml milk	196	13.6	20	6.8
meal1	totals ------->	682	48.6	83	16.8
gym	at 10.00am
11.05am	30.4g protien powder	130	24	3	2
	400ml milk	196	13.6	20	6.8
	25g oats	89	2.75	15	2
post work out meal	totals--------->	415	40.35	38	10.8
1.00pm	4 eggs	400	40	0	28.6
	3 slices brown bread	156	6	30	0
meal 3	totals------------->	556	46	30	28.6
4.00pm	200g chicken breast	320	66.6	0	5.4
	100g wholewheat pasta	325	12.5	62.5	2.5
	1/4 tin of tomatoes	17	1.1	3	0.1
meal4	totals--------->	662	80.2	65.5	8
7.00pm	200g chicken breast	320	66.6	0	5.4
	100g wolemeal rice	335	7.9	73.7	2.9
	200g carrots	80	0	19	0
meal 5	total------------->	735	74.5	92.7	8.3
10.30pm	30.4g protien powder	130	24	3	2
	400ml milk	196	13.6	20	6.8
meal 6	total----------------->	326	37.6	23	8.8
11.30pm	BED
daily total		3376	327.25	332.2	81.3

warren_1987