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Thread: Help to HST diett

  1. #1
    Join Date
    May 2012
    Location
    Norway
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    Default Help to HST diett

    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
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  2. #2
    Join Date
    Dec 2011
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    Default

    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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  3. #3
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    May 2012
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    Norway
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    Default

    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.
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  4. #4
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    Dec 2011
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    Why do you think that this is not healthy? You will be astonished how a higher protein intake will effect your muscle gains.
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  5. #5
    Join Date
    Jan 2005
    Location
    Michigan, USA
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    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.
    PRs:

    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs
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  6. #6
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    May 2012
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    Norway
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    Quote Originally Posted by Totentanz View Post
    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 ?
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  7. #7
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    Jan 2005
    Location
    Michigan, USA
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    Quote Originally Posted by jan_banan View Post
    You are HST exspert, do you now What Brian recomend ?
    Yes, I do.
    PRs:

    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs
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  8. #8
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    May 2012
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    Norway
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    Do you want share this with me and others?
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  9. #9
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    Jan 2005
    Location
    Michigan, USA
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    Just find Bryan's article "eating for size" - I'm sure you can dig it up on google
    PRs:

    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs
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  10. #10
    Join Date
    May 2012
    Location
    Norway
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    Thansk for the help
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