Sat, January 31st, 2004, 07:16 AM
hi, ive asked this before
but i still cant find the answer
im working on my spreadsheet for meals, and well
1.5-2g protein per lb bodyweight
that is no problem
30-50 g protein per meal, but how much carbs, someone saud do it 2:1, 2 g protein 1 carbv
can someone please help
and try to keep fat consumption under 90/100g is this correct?
Sat, January 31st, 2004, 05:12 PM
to give you an example of how i work it:
i use 1.3g prot per lb of LEAN bodyweight,
so for example 180lb at 13% bf = 180 x 0.87 = 157lb lean, x 1.3 =~ 200g prot
and there are 4 calories per gram of protein so:
200 x 4 = 800 calories.
In my diet, protein makes up approximately 45% of my intake, leaving 35% from carbs and 20% from fat.
so (prepare for maths, lol) if 45% of my calorie intake is 800 calories, then 1% of my daily intake is: 800/45 = 17.78 calories. Hope your still with me:
from this, i can calculate my intake from carbs (35%): = 35 x 17.78 = 622cal
and my intake from fat (20%) = 17.78 x 20 = 356
So i have:
800 calories from protein, / 4 = 200g
622 from carbs (4 calories per gram): 622 / 4 = 155g
and 356 from fat (9 calories per gram): 356 / 9 = 40g
=~ 1800 cals
I hope you can make some sense from these calculations. Basically i always start with my protein requirements and my prot/carb/fat ratios. then i can work out all my quantites as above.
I try to split my protein and fat intake evenly throughout the day. My carb intake is evenly split throughout all meals except my last at 10pm, i Just have a protein shake and glutamine at this time.
lol, it's 10:10 now, and i need to go to bed, i will use my tiredness as an excuse for the probable complete lack of sense that these calculations make. My word, that sentance is doesnt seem to make much sense either. I need to stop typing now, this reply is finnished and i'm tired. I swear i'm gonna dream about protein ratios now, oh well. I'm not crazy, I swear.