Calorie Intake and % of Carbs, Protein, and Fat

  • Posted by a hidden member.
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    Nov 07, 2007 8:04 PM GMT
    Relatively new to working out, and playing around with my diet to try and fascilitate muscle growth (I think I'm an under-eatter). What's the ideal amount of calories and breakdown of those for a) training days and b) rest days?
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    Nov 07, 2007 8:14 PM GMT
    You're a pictureless, and to even hazard a guess would be irresponsible.

    Read, read, read. Learn everything about the body you can.

    Google on "gaining weight", "losing weight", "weight training" and the like, contingent to your goals. The Internet and Google are very empowering resources.

    Your question is unanswerable. Nothing is known about your current weight, appearance, fat percentage, training goals, somatype, time training and so on. Next time, you'd do well to engage your brain before the keyboard.
  • Squarejaw

    Posts: 1035

    Nov 07, 2007 8:27 PM GMT
    Oh, hell, I'll be irresponsible and hazard a guess. Given your height, weight, and lack of training experience, I'd guess you want to pack on some pounds.

    At your height, try to get at least 150 grams of protein a day. Try not to get more than 90 grams of fat a day. The rest will be carbohydrates, and eat as much as is necessary to get consistent strength gains in your workout without packing on fat. This will take some experimentation. For now, just eat more than you have been, and keep track by measuring both your weight and your waistline. With your carbohydrates, stay away from sodas and other refined sugars; stick to fruits, vegetables, and whole grains. At your weight, don't worry about cheating occasionally.

    Do that for a month and tell us how it goes.

    Of course, the best thing would be to check with a licensed nutritionist if you can afford it.
  • Posted by a hidden member.
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    Nov 08, 2007 7:38 PM GMT
    Thanks Squarejaw - 1, for using your brain and looking at my profile measurements to figure out my size (without using a photo - imagine, engaging your brain before the keyboard!), and 2, for not being a beotch about it like some other people on here (who seem compelled to squak out their lame comments instead of just moving on).

    I have been tracking my food intake, and eatting about 3500-4000 calories a day, with some gains... I was only eatting about 2000-2500 a couple weeks ago. Just wasn't sure about the protein level, thanks for the tip! And encouragement!
  • EverettNYC

    Posts: 27

    Nov 11, 2007 9:05 PM GMT
    I'm trying to gain weight too - it seems impossible to be eating 3,500-4,000 healthy calories per day!

    I've been eating like a fiend for the past few weeks, all healthy and a lot of protein, with almost no weight gain. I don't think I'm going over 3,000 calories though because it seems so difficult.

    Any other potential weight-gainers out there - do you guys just eat all day? Any specific type of healthy snacks you recommend? I've been doing beef or turkey jerky, fruit, PB&J, nuts, etc.
  • Squarejaw

    Posts: 1035

    Nov 11, 2007 10:01 PM GMT
    I could chow down 3500 calories a day with no trouble at all. And in my 20s I could get away with it. (oh, the joys of sitting down to dinner with a Wolfgang Puck pizza and half a pound of pasta -- that's the weight BEFORE cooking). Plus another 200 calories of skim milk at the same meal.
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    Nov 11, 2007 11:39 PM GMT
    EverettNYC I use Serious Mass. It is a gainer that has 1250 calories per shake. Sometimes I break it into 2 servings and have 4 over the course of the day. I believe it has 54 gms of protein each shake.
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    Nov 12, 2007 11:22 PM GMT
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  • Squarejaw

    Posts: 1035

    Nov 12, 2007 11:42 PM GMT
    Chucky, that's a lot of sugar in meal 4. What's it for, your grits?
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    Nov 13, 2007 3:17 AM GMT
    Sanity, and post work out push. Sometimes, if I start going hypo..sugar it is. Somedays, and the example is one, I throw more fat in. Somedays, my fat doesn't get above about 30grams. Somedays, my carbs will run 100g to 150g, but...never below 70g. This probably wasn't the best snapshot. You could call this a load and load push, honestly.
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    Nov 13, 2007 4:51 AM GMT
    10 egg whites!!??? Oh my! How does one get all that down?
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    Nov 13, 2007 4:53 AM GMT
    Throw my salsa in with em...they go right down. They're yummy.
  • Posted by a hidden member.
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    Nov 14, 2007 8:02 PM GMT
    Found a good website for tracking calories in case anyone doesn't have a way to do that, it's free to join...

    www.fitday.com

  • Squarejaw

    Posts: 1035

    Nov 14, 2007 8:09 PM GMT
    Oh Chucky, you've ruined my diet permanently because I love the concept of "sanity sugar." Unfortunately, where you use it in the context of an intense workout regime, I'll probably toss it around at the drop of a hat. "That cute guy from Saturday still hasn't called back? Damn, I need some sanity sugar."

    Curses!
  • Posted by a hidden member.
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    Nov 14, 2007 8:49 PM GMT
    Well, Squarejaw, if you're worried about too much refined sugar in your diet, you can do what I do and rely on good old sanity whiskey!
  • Posted by a hidden member.
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    Nov 14, 2007 9:52 PM GMT
    Vodka works too.
  • MariosChillen

    Posts: 1

    Dec 06, 2007 8:55 PM GMT
    You guys are a hoot. I've just started working out again and intend on doing the Muscle Building 12 week workout plan.

    However, I seem to be having a hard time trying to figure out what my ideal calorie/cholesterol/carb intake should be on a daily basis.. o.O.. Any help from anyone? icon_question.gif