Help to HST diett

Discussion in 'Diet & Nutrition' started by jan_banan, Jun 14, 2012.

  1. jan_banan

    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
     
  2. Luigi04

    Luigi04 New Member

    This should help you:

     
  3. jan_banan

    jan_banan New Member

    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.
     
  4. Luigi04

    Luigi04 New Member

    Why do you think that this is not healthy? You will be astonished how a higher protein intake will effect your muscle gains.
     
  5. Totentanz

    Totentanz Super Moderator Staff Member

    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.
     
  6. jan_banan

    jan_banan New Member

    You are HST exspert, do you now What Brian recomend ?
     
  7. Totentanz

    Totentanz Super Moderator Staff Member

    Yes, I do.
     
  8. jan_banan

    jan_banan New Member

    Do you want share this with me and others?
     
  9. Totentanz

    Totentanz Super Moderator Staff Member

    Just find Bryan's article "eating for size" - I'm sure you can dig it up on google
     
  10. jan_banan

    jan_banan New Member

    Thansk for the help :D
     
  11. jan_banan

    jan_banan New Member

  12. TangoDown

    TangoDown Member

    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).
     
  13. Totentanz

    Totentanz Super Moderator Staff Member

    As Tango noted, there is not a lot of consistency in recommendations for protein intake. With Bryan's article, part of his point was to emphasis the importance of carbs in a diet where you are eating for size. This is a very important point to make.
     
  14. jan_banan

    jan_banan New Member

    So how many gram of carbs do i need per kg??
     
  15. Totentanz

    Totentanz Super Moderator Staff Member


    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.
     
  16. jan_banan

    jan_banan New Member

    Thanks man :)
     
  17. malibuk

    malibuk New Member

    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 ;)
     
  18. Totentanz

    Totentanz Super Moderator Staff Member

    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.
     
  19. malibuk

    malibuk New Member

    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 ;)
     
  20. Jester

    Jester Well-Known Member

    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).
     
    Last edited by a moderator: Sep 25, 2012

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