Input wanted please

Ok so in short I have been on a dieet I made for the last 3 months, I lost 9kg and now weigh in at 70 odd kg's, 1.73m tall, 10%bf (according to virgins awesome machine:p)! Now I'm trying to build so thought I would start with something easy and not to hard to keep to! So here is my dieet I started yesterday, mainly taken from dj's dieet from the 101 section.

Meal1- 50g oats+ 4eggs

Meal2- 50g whey isolate+ 30g peanut butter

Meal3- 160g chicken breast+ 30g almonds

Meal4- 1tin tina(think 50g) + 1medium banana

Workout

Meal5- 50g whey isolate+50gdextrose

Meal6- 160g chicken breast/fish+ 30 almonds

Meal 3 and 6 includes half a cup veg and salad.

This puts my macros at 43/26/31
And total calorie intake just over 2000

Now if using the 2.2/kg lean body mass it can be seen that my protein intake is to much. Should I cut down on it? And where?

Also I'm not on any gear.

My previous dieet was alot simular exept that I did not take in any protein on meal 1 and some fats where replaced with carbs!

Any input will be welcome thanx!

2000cal is way to low if you want to build you will need to up your cal in take to about 2400~2800

200g Chicken Breast
200g Tuna
6 x Large Egg White
100g Whey

150g Brown Rice
150g Oats

30g Almonds
50g Peanut Butter

Thats about 285.67g Protein 224.66g carbs and 69.35g fats total adds up to 2665.47 Calories

Thats if all my calculations are right and how pure your whey iso is took the whey at 95% Protein
you can always add some beef

Ok so if I add another 50g oats to either breakfast or pre workout and another 30g of nuts or peanut butter that puts me on 2500cal

sent from a tree outside my house using pigeon no.2

Wait till DJ is on im sure he will help a little more. I have only started with working out calorie intake im not 100% sure what it must be 4:4:2 or little more protein then carbs when you see you picking up fat. Im a small fish in a big pond when it comes to his knowledge.

Byron182 wrote: Wait till DJ is on im sure he will help a little more. I have only started with working out calorie intake im not 100% sure what it must be 4:4:2 or little more protein then carbs when you see you picking up fat. Im a small fish in a big pond when it comes to his knowledge.

You and me both:p I have been trying to find out what a good ratio is, but there's alot of different opinions on it, also the 2.2/kg lean mass is really not alot of protein if u only weigh 70 like me, just seems so little:D baby steps I guess

sent from a tree outside my house using pigeon no.2

add in 50gr of oats and raisins in meal 4 instead of the tuna. you need the carbs before you train. add some more carbs after you train in meal 6, like some brown rice. you arent eating enough carbs if you want to bulk

rvp01 wrote: add in 50gr of oats and raisins in meal 4 instead of the tuna. you need the carbs before you train. add some more carbs after you train in meal 6, like some brown rice. you arent eating enough carbs if you want to bulk

Ok I'm going to drop the tuna and add in the oats, and brown rice on meal 6:idea:

Oh and the raisins

sent from a tree outside my house using pigeon no.2

But you cant totaly drop the tuna a.k.a protein in your diet you will have to add it in to the other meals

Ok then I'm definitely going to have to make a 7th meal:X

sent from a tree outside my house using pigeon no.2

2.2g per kg gives u a protein intake of 1g per pound, you can up it to 1.5g per pound of lean body weight..so you can up your intake of protein to 3.3g of protein per KG of lean body weight. (there is 2.2 pounds in a kg,so 2.2 x 1.5 = 3.3)

i would up your calorie intake to about 2100-2200 to start.

as for your diet, i would change it up a bit in terms of adding in another meal pre and post work out

Meal1- 50g oats+ 2eggs and some steak

Meal2- 50g whey isolate+ 30g peanut butter

Meal3- 160g chicken breast+ 30g almonds

Meal4- 1.5tin tina + some sweet potato

45mins pre work out : oats and banana or raisins

Workout

Meal5- 50g whey isolate+50gdextrose

Meal6- 160g chicken breast/fish + some rice rice

meal 7 - whey and peanut butter

see all your carbs are pre,post and for break fast.

What's the reason for only 100~200 more calories? Must the body first get use to the increase in calories?

dont want to jump in too high, increase every 2 weeks..

Thanks learn something every day.

Thanx for the input gents, and thanx for pointing out my calculation error dj:oops: I'll definitely take your advice and add in the two meals. Time to get hungry

sent from a tree outside my house using pigeon no.2

Now to see where this ends:p

Ok so i want to redo my diet as i need to up my calories next week.

Could someone tel me how much carbs there are in 100g of cooked basmati rice?

Im working on a 3600cal diet- around 1000calories of those are protein, that leaves me with 2600 calories needed from carbs and fats.

If i was going for a 50/50 carb fat split that leaves me with 1300 cals from carbs.

1300-189-170=941 (subtracting the calories from my oats and dextrose)

941÷4 = 235g carbs from basmati rice( but this is actual carb weight not total food weight right?)

Dont know why i cant get my head around this, feels like i forgot everything since i did the first diet.

It's difficult to say the exact amount of carbs in the basmati, due to how long the basmati is cooked and brand. Example: Tastic Basmati is about 75g(highish) per 100g uncooked. The cooked size is ususally 2.5-3 times the original weight. So per 100g cooked it will be around 30g Carbs. Just take the carb value of 100g of your brand and devide by 3. Even better will be to cook 100g and weigh it afterwards.

Regarding the macro ratios, yours is 27/36/36. That's low protein and high fat, so play around with that or stick to the 40/40/20 range. The food weight is not the same as the carb value no Hope this helps

To clear up my question about the carbs- if i need lets say for argument sake 200cals from rice that would amount to 1 cup cooked, but the actual carbs in that cup is less than the total weight. When doing calculations where one would devide the 200cals by 4 to get the grams, are those grams actual food weight or carb weight?

pr0gr3s1v3 wrote: To clear up my question about the carbs- if i need lets say for argument sake 200cals from rice that would amount to 1 cup cooked, but the actual carbs in that cup is less than the total weight. When doing calculations where one would devide the 200cals by 4 to get the grams, are those grams actual food weight or carb weight?

By dividing it with 4 you get the carb value yes. Not the food weight

Ok im going to post my whole calculation so if anyone sees a mistake please point me in a direction, any input would be awesome.

Ok so to start off i worked on a bf of 13% this might be less will have it checked again, last guy didnt know what he was doing.

80kg@ 13bf = 70kg lbm

70kg x 2.2 x 1.5 = 231g protein/lbm

231g x 4 = 924 calories from protein

This already makes my macro ratio wonkey, why?

Moving on

That leaves me with 2600calories from fats and carbs

Split 50/50

1300 calories from carbs

50g oats- 189cals
50g dextrose- 170cals
Evox mega grow- 43g carbs 170cals

1300-189-170-172= 769cals

769 ÷ 4 = 192g carbs needed from rice

Is this 192g total uncooked weight or carb content weight?


1300calories from fats

60g almonds- 346 cals
60g peanut butter- 400cals
60g peanut butter- 400cals

1146 cals




Meal 1 pre workout- 50g oats, 100g lean beaf, two whole eggs

Meal 2 post workout- 50g whey isolate, 50g dextrose

Meal 3- 1tin tuna (50g), 2egg whites, 100g basmati (actaul raw weight?)

Meal 4- Evox mega grow( 38g protein, 43g carbs)

Meal 5- 160g chicken breast, 60g peanut butter

Meal 6- 160g chicken breast, 60g almonds

Meal 7- 100-150g chicken/beef, 200g cooked white rice

Meal 8- 50g casein, 60 peanut butter


The reason meal 7 is 100-150g chicken or beef is that its a meal at work, too cheap to pass on as its subsidized.

rather have chicken and oats pre work out and move the beef and eggs for later on in the day. also use oils like mac nut oil and olive oil to replace the nuts as a source of carbs, get rid of the mega grow to be honest.

Ha ha i was waiting for someone to take a swing at the evox shake:lol: only in there in an attempt to up the calories. Will try and replace it with a meal.

Thanx will swop out the chicken and beef.

Any reason why you say to use mac nut or olive oil instead of the nuts?

different fat sources. always good to chop and change bro. there plenty ways of upping calories,better than taking in that crappy mass gainer.

Can i swop it out for the peanut butter aswell or even just that? The nuts go down better that the pb these days.

Any reason why my macro nutrient ratio is so low on protein? Or should i not bother with that to much? Or is it due to working out the protein on my stats and the rest based on 3600cal which is 800cals above maint.

to grow at 80kgs u wont even need to go that high to be completely honest,yea u can swop the peanut butter if u want, use more whole eggs if you want. u only need 210-240g of protein bud, no too much. its all about how your body reponds not so much on exact calories... its all about your metabolism, and how hard you train.