Help to HST diett

J

jan_banan

New Member
I want to sit up a diet to my HST routine, but i need some help.
I train naturally and need healthy food.
Does anyone know: how many grams of protein per kg? how many grams of carbohydrate per kg? how many grams of fat per kg?
Is there anyone who knows this, so I thank you for the help
 
This should help you:

Totentanz:

General rules for me when trying to gain mass:
Eat as close as possible to 2 grams of protein per lb of bodyweight (appx 4 grams per kg of bodyweight)
20-30% of calories from fat
Remainder from carbs - preferrably more complex carbs but sugars prior to lifting is ok
Total Calories should be equal to 18-20 x bodyweight in lbs (appx 40 - 44 x bodyweight in kgs)

Cutting:

calories = 10-12 x bodyweight in lbs - if you are doing cardio then closer to 12, if not then closer to 10
protein = as close to 1.5 lbs x lean mass in lbs as possible
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Hey LUIGI04 thanks for your answer is this too much protein?
What do the founder recommend of HST then?
Can not be healthy to eat 4gram per kg for the body.
Im not juice head at 130kg, weighs 84 kg.
 
Why do you think that this is not healthy? You will be astonished how a higher protein intake will effect your muscle gains.
 
Unless you have a kidney problem, that much protein should not be a problem. I had some extensive testing on my kidneys recently for various reasons and they found no problems... I routinely consume 400+ grams of protein a day.
 
Totentanz said:
Unless you have a kidney problem, that much protein should not be a problem. I had some extensive testing on my kidneys recently for various reasons and they found no problems... I routinely consume 400+ grams of protein a day.
Click to expand...

You are HST exspert, do you now What Brian recomend ?
 
jan_banan said:
He recomends a lot less protein than you why ???


http://www.bodybuilding.com/fun/hst5.htm
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Generally, there is no consensus as to how much protein one should intake and levels of protein consumption depend on what sport you're training for (bodybuilding, powerlifting, athletics, etc), as well as how much time you've been putting in under the bar, and how large your bulk is (generally, if you're going to be taking in 5000 calories a day, you're going to be taking in substantially more protein than someone consuming 3000 calories a day).

Aim for about 2 grams/kg bodyweight, or 1 gram/lb bodyweight as a minimum if your caloric intake is between 2500 and 3000, because that's probably the easiest to do.

The point Totz was trying to make was that it's safe to consume much higher levels of protein if your kidneys are healthy. Just make sure to compensate with water intake (drink more water).
 
jan_banan said:
So how many gram of carbs do i need per kg??
Click to expand...


As per Bryan's article and my recommendations as well, you should figure out how many calories total you need, then figure the percentage from fat, subtract that, figure how many calories you are getting from protein, subtract that... and what you are left with is how many calories you should be consuming from carbohydrates. For example, here is my current diet breakdown:

calorie target: 4600
25% from fat = 1150 (appx 130 grams of fat)
400 grams of protein = 1600 calories
Remainder = 1850 calories from carbs
1850 calories = appx 460 grams of carbs

This is just an example on how to do the math. As always, calories should be based on bodyweight with modifiers for activity level, etc if necessary. Always figure carbs last once you satisfy your fat and protein requirements. Fat is important for a variety of reasons including hormonal balance and maintaining joint health, protein is obvious and without carbs you will find it exceedingly difficult to build strength or tolerate a decent amount of volume in your workouts. As for what fats, proteins, carbs, that is a different debate.
 
Just as a general note of possible warning, I (and many but not all others) have found that having anywhere near those recommended carb levels does indeed lead to the most growth, but also lots of fat gain. I think it depends on how much insulin your body secretes in response to eating carbs. Moreover, to maintain muscle while cutting requires only a small fraction of the protein levels discussed here.

Depends on what you are going far (super lean or mass), but just be aware of the potential for some serious fat gain.
Just saying this because i found out the hard way ;)
 
You want more insulin. Insulin is the most anabolic hormone in your body. Why would you want to minimize that?

And if you are bulking and not gaining fat, then you aren't bulking.
 
oh, agreed. Its a matter of degrees, i guess. Insulin is a necessary component of putting on muscle for sure. I was just saying that some people have bigger insulin responses than others and store more fat as a result of eating carbs than others, like me. I have some serious diminishing returns after a certain point when it comes to % of diet from carbs. Wanted to throw out a word of caution in case the fellow was one of us ;)
 
Personally speaking, I prefer the fat gain and not being uber-ripped (the strange walnut-in-a-condom look never appealed to me) alongside abundant muscle growth to being said-walnut.

Also, IMO, I find fat-gain minimised if I eat the carbs around my workout (though this might just be anecdotal//speculative) and when cutting, eat your carbs pre-workout so your energy levels are higher for that period.

@Totentanz - how in the world do you ingest that level of fat every single day? I probably get a lot less dietary fat than I should, but 100+ grams would make me extremely nauseous (even over the ~16hr period).
 
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