My nutrition break down...advice?

jmd85 · 03-20-2007, 09:01 PM

Hello all, i finally went and worked out a descent enough approximation of what i eat. On a average i try get in 6 meals a day and totals for a good one came to:

Protein(from cheese, ham, turkey, steak, chicken & whey): 246g
Carbs(oats, brown bread, brown rice, pineapple, oranges): 160g
Fat: 75g
Calories: 2320

I'm ~ 160 lbs/73 kg but i'd like to get that up to 80kg+.

First pass i'd say i'm not getting enough carbs at all & maybe i should drop my protein to around 180/200?

Not sure of my bodyfat but i reckon its pretty low. Anyway thanks in advance & critise as heavy as you please.

mkettlewell15 · 03-20-2007, 11:14 PM

I would just up the carb intake, everything else looks pretty good imo.

jmd85 · 03-21-2007, 08:31 PM

can anyone tell me what amount of carbs i should be getting daily? like X g's per lb of bodyweight? a rough estimate.

I hear values quoted for protein all the time but never for carbs.

**Freak** · 03-21-2007, 09:32 PM

50-60% of your overall caloric intake should be carbs and 20% fat.

**bbdude** · 03-22-2007, 03:43 PM

Quote:

Originally Posted by jmd85

can anyone tell me what amount of carbs i should be getting daily? like X g's per lb of bodyweight? a rough estimate.

I hear values quoted for protein all the time but never for carbs.

1g protein per lbs of BW and keep that as 30% of how many kcals u get a day... 20% fat and 50% carbs...

i wonder why me and thefreak350 always disagree a little on this subject...

**Freak** · 03-22-2007, 03:45 PM

I said 50-60% carbs, you said 50% its just a personal preference.

Palo Alto Labs · 03-26-2007, 11:53 AM

Personally I shoot for a 40/40/20 ratio of CPF. In that case, carbs and protein are about even.
That would also add another 300+ calories to your diet, which would help you meet your weight goal sooner.

Most people will agree that more than 1.5 g of protein per lb of bodyweight is sufficient, if you need more calories, add more complex carbs from healthy sources.

Also, shoot more for chicken than red meats and deli meats in your diet, but this is just general since i dont know from your post how much of each you eat. This will keep your saturated fats lower

**bbdude** · 03-26-2007, 11:56 AM

Norton said 1lb is beneficial, and 1,5lbs have no proved imrpoved effect...

Palo Alto Labs · 03-26-2007, 11:59 AM

I agree with you, I meant to say that 1.5 was 'more than sufficient'. Personally I think 1g is benefitial as well.

jmd85 · 03-26-2007, 12:29 PM

Thanks lads, to be honest i didnt realise i was taking in that much protein till i worked it out. I'm gonna have another look at my diet & see can i feel the changes after a bit.

**bbdude** · 03-26-2007, 12:34 PM

GL BUD