Diet help ??

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Iron freak

New Member
Hi Iam 5'11 228 Ibs at about 25%bf .Iam trying to put together my diet plan but I need to know my lean body weight first to know how many cals,pro ect to use right????And if this is true How would I find out what the lean body mass would be??

Ok 2nd question Lets assume I wanted to drop down to 1,800 cal a day and I wanted to go 40 pro, 40 carb, and 20 fat
This would come to around 720 cal from protien ,720,cal from carbs ,and 360 cal from fat is this correct??
And if it is correct how many cal's =1grams of protien ,and how many cal's=1 gram of carbs ,and how many cal's=1 gram of fat ??Sorry Iknow alot of crazy questions but its time to get my diet together please help thanks guys .......IF
 
[b said:
Quote[/b] ]Hi Iam 5'11 228 Ibs at about 25%bf .Iam trying to put together my diet plan but I need to know my lean body weight first to know how many cals,pro ect to use right????And if this is true How would I find out what the lean body mass would be??
Click to expand...

Step 1) Turn on calculator.
Step 2) You say you're at 25% bf, so 228*.25 = 57.
Step 3) 228-57 = 171.
Voila.

Protein and carbohydrates both have 4 Kcal/g.
Fat has 9 Kcal/g.
Alcohol has 7ish Kcal/g.
 
Hi Iron Freak! I don’t claim to be the diet pro around here, but I’ve been involved in the weight-training/diet game for many years now. There is so much conflicting diet information out there, and I believe that makes it the hardest aspect of training to pin down. I’ve tried about every diet theory imaginable, and this is what I suggest as a good starting point. Stay with it until your progress starts to really slow down. Once your progress stalls, cut your carbs in ½ and add another 20-25 grams of fat (you don’t want to let your overall calories drop too low).

Lifting days:

171 x 1.25g protein = 214g = 856 calories
171 x 1g carbs = 171g = 684 calories
171 x 0.35g fat = 60g = 540 calories

Total calories = 2080

Non-lifting days (I highly recommend 30-45 minutes of cardio on these days!):

171 x 1.25g protein = 214g = 856 calories
171 x 0.5g carbs = 86g = 344 calories
171 x 0.35g fat = 60g = 540 calories

Total Calories = 1740

Make sure the majority of your fats are the healthy variety (from flax oil, fish oil, nuts, etc…)

Think clean with all your foods! Lots of veggies, a little fruit, lean meats, eggs, nuts, yams, oatmeal… I also recommend using a site like www.fitday.com to track your macronutrient and total calorie intake. I’ve found it can be a big help in keep your diet on track. CONSISTANCY IS THE KEY!!!!

Try to keep almost all of your carbs centered around your workout. I like to take in a few carbs and a little protein about an hour before I workout to give me enough energy to train hard. But the majority of your carbs should be consumed post-workout. Make sure you drink a protein/carb shake within an hour or less of finishing your workout. The carbs in this shake should be high GI type (like dextrose). Then about 90 minutes later eat another protein/carb meal.

I know this last point is controversial, but try to keep carbs and fats in separate meals (at least 3 hours apart). Either eat protein/fat meals or protein/carb meals. You don’t want fats in your system when your raising your insulin levels through carbohydrate intake.

So there’s my 2 cents (okay, more like 50 cents), take it for what it’s worth!
 
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