Help to HST diett

[jan_banan]

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

[Luigi04]

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

[jan_banan]

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.

[Luigi04]

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

[Totentanz]

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.

[jan_banan]

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.

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

[Totentanz]

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

Yes, I do.

[jan_banan]

Do you want share this with me and others?

[Totentanz]

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

[jan_banan]

Thansk for the help