I am a roughly 21 year old male, and I have been working to build muscle. I have seen that you are supposed to eat 1 gram of protein per pound of body weight, but what about Fat, protein, and calories? Does anyone know of a way to calculate roughly how much you need?
Currently I’m about 170 lbs.
Best Answer: If you are trying to gain mass, make sure you lift heavy in the gym along with diet.You are right about the 1 gram per body weight, however some aim for as much as 1.5 grams. General rule though is to keep the protein in check, while having the other with carbs and minimal fat. Good Luck.
Loading ...
3 Comments
If you are trying to gain mass, make sure you lift heavy in the gym along with diet.
You are right about the 1 gram per body weight, however some aim for as much as 1.5 grams. General rule though is to keep the protein in check, while having the other with carbs and minimal fat. Good Luck.
Here’s what I would do. Use this BMI calculator http://www.bmi-calculator.net/bmr-calculator/
Then once you know how many calories you need daily, just to exist then add about 500 to that number. Then take the overall number and shoot for that in your daily consumption. Make sure you get the 170 grams of protein (about 700 calories) and then about double that for carbs and the rest in fat. Adjust the carbs and fat as necessary to hit your calorie goal.
I was able to go from 135 lbs to 175 lbs in one summer. I ate like a horse, made sure I ate at least 1 gram of protein per pound of body weight, and I used Mike Mentzer High Intensity training routines (AKA heavy duty).
Here is a youtube clip of one of the routines. clip is kinda boring, but gets the point across
Part 1
http://www.youtube.com/watch?v=GqR0-ndcNwU
part 2
http://www.youtube.com/watch?v=8ygRRZmDv88
part 3
http://www.youtube.com/watch?v=1J6ahkf9ydQ
Now here is my whey protein schedule
Right out of bed 50 gram shake/smoothie
Immediately after workout 50 gram shake/smoothie
Right before bed 50 gram shake/smoothie
Then sometimes if I wake up in the middle of the night, I will go to the kitchen and have another 50 gram shake/smoothie.
This blows up recovery and puts the mass on quick!
Here is a protein link
http://www.buybulkwhey.com/
Here is a WICKED whey protein gainer smoothie video
http://www.youtube.com/watch?v=6TQBhriecC0
Try and eat a couple of these mega gainer smoothies per day in addition to your normal diet and your sure to gain!!!
You should be taking 50% carbs, 30% fat and 20% protein out of your total calorie per day.
Calories in …
1 gram fat= 9kcal
1 gram carb= 4kcal
1 gram pro= 4kcal
Multiply your daily calorie by the percentage of of carb, fat or pro that you should be taking
Then divide it by how much kcal a gram of carb, fat or pro has
For example:
if you’re taking in 1500 calories per day.
fat: 1200 x .30 = 360kcal….
360 / 9 = 40 grams
…so you should be taking 40 g of fat per day.
here’s a site to calculate your daily calorie need:
http://www.shapefit.com/dailycalorie-calc.html