protein calorie ratio - UK-Muscle Body Building Community

paul1974 · 07-02-2005, 03:45 PM

I've just sat down and worked out my nutritional intake for an average day
Protein 206g inc 1 whey shake
Carbs 115g
Calories 1920
Fat 72g
I am 6ft 2 and weigh 238lb I train 5 days per week with a 4 day split and include cardio after every workout.I am only a newbie trying to cut but I havent lost any weight for a couple of weeks.Any info would be appreciated as well as food ideas to upper or lower the above.
Cheers Paul

**Jimmy** · 07-02-2005, 07:39 PM

you need to raise all of the above

aim for 3000kcals with a 33/33/33 ratio to start with

paul1974 · 08-02-2005, 01:47 PM

Jimmy.is it a good idea for me to eat that much fat while i'm trying to loose body fat ?
I have devised a diet for me to have the following;
310g protein
270g carbs
3000 ish cals
140g fat
All this spread over 6 meals.
Over the years I have tried various diets and have found that eating a lower amount of fat worked better for me but I'm not sure how it all works when doing training.
Can I assume I was eating to little before to loose weight (sounds scilly) as my body could have gone into 'starvation mode' as I have quite an active job plus workout.All on under 2000 cals.
I think the post you wrote for the nutrition etc is exellent and the links brilliant.It makes life so much easier to see what we're eating
Paul

**big** · 08-02-2005, 01:50 PM

Quote:

Originally Posted by paul1974

Jimmy.is it a good idea for me to eat that much fat while i'm trying to loose body fat ?

Yes - as long as it's coming from the right fat sources.

The probable reason why you have found low-fat diets to be better in the past is because your calories are just lower. Fats are extremely calorie-dense compared to carbs and protein. You just have to be sure to include this in your calculations.

Your devised diet looks like a good place to start. Manipulate your quantities if you're losing too much weight or too little fat.

winger · 08-02-2005, 03:28 PM

Some say you cant loose fat without fat.

**hackskii** · 08-02-2005, 03:48 PM

Paul, those ratios arent that bad.
Eating about the same values of proetins to fats and this is ok.
There is something in fats that suppress appitite so this is helpfull when dieting to take in fats.

ChefX · 08-02-2005, 04:52 PM

fats "may" suppress apetite, they don't allways suppress it.
carbs can trigger appetite even with fats present

the trick is combining it all correctly and then getting over the hunger!
LOL

**Jimmy** · 08-02-2005, 09:59 PM

post up your diet paul

we may be able to help tweek it

paul1974 · 09-02-2005, 09:11 PM

Meal 1
1 Large bowl of oats
1 yoghurt

Meal 2
3 boiled eggs
1 whey shake
1 banana

Meal 3
1 tin tuna
Mixed salad with salad cream
1 apple

Meal 4
2 eggs
200g lean meat
baked beans
grated cheese on top
1 glass pineapple juice

Meal 5
200g ham
100g coleslaw
1 wholemeal bread roll
1 orange

Workout approx 6pm

Meal 6
1 Whey Shake
1/2 Roast Chicken
Loads brocoli

I realise I need some more good carbs in there and will substitute them at some point.Any advice would be great but go easy I'm only a novice...

Cheers Paul

**Jimmy** · 09-02-2005, 09:56 PM

ok firstly you have done a good job with your diet buddy

this is the food you want to eat so i will only add a few pointers

meal1 needs some whey

meal2 needs more eggs, 2-3 but remove the whey

meal3 add salad, dramatically reduce the dressing and add olive oil and vinegar

meal4 remove the eggs, beans and cheese, add rice or potato and a little butter

meal5 add butter

PWO whey, creatine, honey and sugar free dessert sachet (chefx style)

meal6 remove whey, add a little rice, pasta or potato....also olive oil or butter

paul1974 · 09-02-2005, 10:29 PM

Thanks for the feedback jimmy just a couple of questions;
Creatine - what will that do for me ?
Is it ok to eat pasta or rice etc later in the evening as I thought it would be best to eat these carbs earlier in the day.

Thanks
Paul

paul1974 · 09-02-2005, 10:36 PM

oops. sorry what is the sugar free desert ? Angel delight would be nice

**hackskii** · 09-02-2005, 11:07 PM

Creatine is a cell volumizer for the muscles. Also provides energy during resistance training.

winger · 10-02-2005, 12:47 AM

Quote:

Originally Posted by paul1974

Is it ok to eat pasta or rice etc later in the evening as I thought it would be best to eat these carbs earlier in the day.

Thanks
Paul

You are correct IMO. This meal is before your gym workout so you should be ok.

ChefX · 10-02-2005, 04:01 AM

creatine is taken as a fuel for muscles. It doesn't add fat but it does give you more energy for your workouts with weights. (think simple)
plus many other things LOL

07-02-2005, 03:45 PM	#1 (permalink)
paul1974 Newbie Trainer Join Date: Nov 2004 Posts: 19	protein calorie ratio I've just sat down and worked out my nutritional intake for an average day Protein 206g inc 1 whey shake Carbs 115g Calories 1920 Fat 72g I am 6ft 2 and weigh 238lb I train 5 days per week with a 4 day split and include cardio after every workout.I am only a newbie trying to cut but I havent lost any weight for a couple of weeks.Any info would be appreciated as well as food ideas to upper or lower the above. Cheers Paul

07-02-2005, 07:39 PM	#2 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,337	you need to raise all of the above aim for 3000kcals with a 33/33/33 ratio to start with __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

08-02-2005, 03:28 PM	#5 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,253 Blog Entries: 1	Some say you cant loose fat without fat. __________________ 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.

08-02-2005, 03:48 PM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	Paul, those ratios arent that bad. Eating about the same values of proetins to fats and this is ok. There is something in fats that suppress appitite so this is helpfull when dieting to take in fats. __________________ "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.

08-02-2005, 04:52 PM	#7 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	fats "may" suppress apetite, they don't allways suppress it. carbs can trigger appetite even with fats present the trick is combining it all correctly and then getting over the hunger! LOL __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

08-02-2005, 01:47 PM	#3 (permalink)
paul1974 Newbie Trainer Join Date: Nov 2004 Posts: 19	Jimmy.is it a good idea for me to eat that much fat while i'm trying to loose body fat ? I have devised a diet for me to have the following; 310g protein 270g carbs 3000 ish cals 140g fat All this spread over 6 meals. Over the years I have tried various diets and have found that eating a lower amount of fat worked better for me but I'm not sure how it all works when doing training. Can I assume I was eating to little before to loose weight (sounds scilly) as my body could have gone into 'starvation mode' as I have quite an active job plus workout.All on under 2000 cals. I think the post you wrote for the nutrition etc is exellent and the links brilliant.It makes life so much easier to see what we're eating Paul

08-02-2005, 09:59 PM	#8 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,337	post up your diet paul we may be able to help tweek it __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

09-02-2005, 09:11 PM	#9 (permalink)
paul1974 Newbie Trainer Join Date: Nov 2004 Posts: 19	Meal 1 1 Large bowl of oats 1 yoghurt Meal 2 3 boiled eggs 1 whey shake 1 banana Meal 3 1 tin tuna Mixed salad with salad cream 1 apple Meal 4 2 eggs 200g lean meat baked beans grated cheese on top 1 glass pineapple juice Meal 5 200g ham 100g coleslaw 1 wholemeal bread roll 1 orange Workout approx 6pm Meal 6 1 Whey Shake 1/2 Roast Chicken Loads brocoli I realise I need some more good carbs in there and will substitute them at some point.Any advice would be great but go easy I'm only a novice... Cheers Paul

09-02-2005, 09:56 PM	#10 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,337	ok firstly you have done a good job with your diet buddy this is the food you want to eat so i will only add a few pointers meal1 needs some whey meal2 needs more eggs, 2-3 but remove the whey meal3 add salad, dramatically reduce the dressing and add olive oil and vinegar meal4 remove the eggs, beans and cheese, add rice or potato and a little butter meal5 add butter PWO whey, creatine, honey and sugar free dessert sachet (chefx style) meal6 remove whey, add a little rice, pasta or potato....also olive oil or butter __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

09-02-2005, 10:29 PM	#11 (permalink)
paul1974 Newbie Trainer Join Date: Nov 2004 Posts: 19	Thanks for the feedback jimmy just a couple of questions; Creatine - what will that do for me ? Is it ok to eat pasta or rice etc later in the evening as I thought it would be best to eat these carbs earlier in the day. Thanks Paul

09-02-2005, 10:36 PM	#12 (permalink)
paul1974 Newbie Trainer Join Date: Nov 2004 Posts: 19	oops. sorry what is the sugar free desert ? Angel delight would be nice

09-02-2005, 11:07 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	Creatine is a cell volumizer for the muscles. Also provides energy during resistance training. __________________ "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.

10-02-2005, 04:01 AM	#15 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	creatine is taken as a fuel for muscles. It doesn't add fat but it does give you more energy for your workouts with weights. (think simple) plus many other things LOL __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.