Advice on cycle diet

[vibrantred94gt]

Okay, I want to start off saying that I have used the search button on more than one forum. I have learned a lot that way. But this question cannot be answered using the search fuction.

I am 5'8" 178 pounds, don't know my bf% yet, I am guessing in between 10-13%. (calipers are on the way.)

I am going to start a cycle of fina/test for 8 weeks.

Now....I don't need to know WHAT foods to eat. What I really need to know is the macro breakdown.

Should I do a 50% protein/40% carbs/ 10% fats diet? What would be a good one to do.

My body doesn't like fats much. If I could get some opinions on the that, and the total daily calorie count I would do fine.

I was thinking 50/40/10 based on a 3000 cal a day diet to start with., but would definatley like some feedback.

[YellowJacket]

Re: Advice on cycle diet

Originally posted by vibrantred94gt

Should I do a 50% protein/40% carbs/ 10% fats diet? What would be a good one to do.

Assuming you're bulking? What exactly are your goals? And dont tell me you want to gain 15lbs of muscle and lose some fat

If you're bulking, a 40/40/20 would be ideal.....

My body doesn't like fats much. If I could get some opinions on the that, and the total daily calorie count I would do fine.

Im sure it loves essential fats. (ie. Omegas from flax oil, etc.). These are a must.

I was thinking 50/40/10 based on a 3000 cal a day diet to start with., but would definatley like some feedback.

If you're bulking, you're going to need a bit over 3K calories, but I cant say it would be a bad idea to start at 3K, but I think eventually you will up that number. I wont preach to you what to eat as you know, but remember calorie dense foods like peanut butter, tuna, nuts, etc. these will be a savior, good luck brother.

[vibrantred94gt]

Thanks for the reply.

So if I did a 40/40/20...yet wanted to have the reccomended 2g of protein per pound of body weight, then I would simply up the daily caloric intake...right?


I am JUST learning the whole macro thing and how to use it..

So is the above statement right?

[vibrantred94gt]

Oh yea, I eat salmon, natural pb, penauts , almonds, walnuts and flax oil regularly.

[4play]

Hey vibrantred94gt, where can I find info. on the macro breakdown. I just learning that macro stuff 2.Somone on another board was telling about it... but didnt give me alot of info. to help me out. Is their a book or a website I can check out, or do you have any info. on it that you can post
Thankz

[YellowJacket]

Originally posted by vibrantred94gt
Thanks for the reply.

So if I did a 40/40/20...yet wanted to have the reccomended 2g of protein per pound of body weight, then I would simply up the daily caloric intake...right?


I am JUST learning the whole macro thing and how to use it..

So is the above statement right?

That sounds reasonable....

[vibrantred94gt]

Originally posted by 4play
Hey vibrantred94gt, where can I find info. on the macro breakdown. I just learning that macro stuff 2.Somone on another board was telling about it... but didnt give me alot of info. to help me out. Is their a book or a website I can check out, or do you have any info. on it that you can post
Thankz

I just read a lot on all the forums, and used the search feature a lot.

There are 4 cals in each gram of protein and same for carbs ( 4 cals per gram of carb) THere is 9 cals in every gram of fat!.

When I found that out the other day, it all started to make sense. 40/40/20/ means a diet consisting of 40 % protein, 40% carbs, and 20% fats.

Now, for example...my self, I weigh 180 pounds. So to be on a bulking 40/40/20 I take some info I have learned along the way and figured out daily caloric intake like this:

I know that to gain muscle and "get bigger" I need 2 grams of protein for every pound of body weight. For me that would be 360 grams of protein a day.

So, I know that there is 4 cals for every gram of protein/carbs. So I take my 360 x 4 and that equals 1440 cals worth of protein every day. The same is going to go for carbs, 40% of my cals are coming from carbs, and 40% from protiens. So, I automaticlly know that my caloric intake for the day of carbs is going to be 1440. Because they have the same caloric breakdown per gram as protein.

Now that you have your carbs and protein figured out, you go on to your fats.

My main thing was that I had the right amount of protein, so that is where I started. So, to get fats, I am going to guess a daily cal intake to start at. I am going to guess that about 3500 cals a day is what I need to get my 20% fats, 40% proteins, and 40% carbs.

Lets try it. Okay 20% ( your fat intake) of 3500 is 700, so you subtract 700 from 3500 and you get 2800. Well I know that 1440 x 2 ( your cals for protein and carbs) is 2880. So right here you know that you are going to need more calories a day to get all your grams of fat/protein/carbs in.

So I will do the same thing as above only starting at 3600 calories.

Okay, 20% of 3600 is 720. 3600 - 720 is .....bingo, 2880. You have now figured out how much fat you need to make a complete 40/40/20 bulking diet.....720 calories of fat. THere is 9 calories in every gram of fat so you go 720 divided by 9 and get 80. That mean I am eating 360 grams of protein, 360 grams of carbs, and 80 grams of fat, every day to equal 3600 calories.

Now, and easier way, that I saw in a post and put to the test using the above method, would be to take your body weight x 20.

My body weight is 180. So x 20 that would be 3600 exactly. So, if you do it this way, it takes a lot of guess work out. You know your goal ( total daily caloric intake) and all you have to do it break it down to the percentages you prefer. To do that you do this.

Total daily caloric intake is 3600. You want to do a 40/40/20. So....what is 40% of 3600? 1440 calories. The first 40 represents protein, the second number carbs, and the last number is fat.

You have 1440 calories, you know that there is 4 cals for every gram of protein so you take 1440 and divide by 4...thats 360 grams of protein a day.

You do the same thing for carbs, and the same thing for fats. The main thing to remember is that gram of protein = 4 cals, same for carbs and gram of fat = 9 cals.

GOD DAMN I RAMBLED. I HOPE THIS ALL MAKES SENSE.

[prolangtum]

For me, im somewhat carb sensitive, so and isocaloric diet works well, p/c/f all 33% each. Works nicely.