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2002/09/17, 03:27 PM
I was asked this question just the other day and I didn't have an answer to. Do any of you know the answer? And would anyone know the best ratio of protien, carbohydrate, and fat to be consumed during weight-training?
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2002/09/17, 06:51 PM
Yes, by all means you can take in too much protein. Their is a spillover point where your body just cannot use anymore and it will be secreted or stored as fat. Usually it seems an optimal amount is 1 to 1.5 grams per lb. of bodyweight. For a good gaining regimine, I think a diet consisting of 50/20/30, p,c,f respectively is optimum. Now I know I will catch some flak here from some of the "low fat" media driven people,but the types of fat are important. I am not talking saturated fatty meats and cheeses and stuff, I am talking useful fats. Fish oils, olive oil, flaxseed oil. These can be used for optimal energy. The media has people so up in arms against fat. But let common sense prevail. Hope this helps.
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2002/09/19, 02:36 PM
That is too much protein. The most one should consume is, at most, 1 gram per lb of bodyweight. It is better if you estimate the totals according to your weight rather than the %. However if you go by percentages then a breakdown of 60-65%carbs, 20% protein, and the rest from fat. Try and keep the fat as low as possible but not too low and lay off sugar.
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2002/09/19, 03:38 PM
Should bc amino acid be taken with creatin? What's the difference or benefit with or without the other? Thanks
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2002/09/19, 09:49 PM
Well, old school will get you no place fast. Eat 60% carb and 20% protein, and see just how fast your gains come, if at all!! The question is, how soon do you want your muscle gains, 1 lb. a yr., or 15 lbs. a year. Change is tough. The media food pyramid is totally incorrect for a bodybuilder.
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2002/09/19, 10:10 PM
Listen, to expound some on the protein thing...everyone who works out understands,or should aanyway, the importance of a high protein diet for building muscle. What isn't so obvious, however, is also the importance of a high protein diet for burning fat. You see, one of the most effective dietary weapons in our fat fighting arsenal is something called the "thermic" response to food. What that means is when we eat, our bodies burn calories to digest the food. And more calorieds burned can mean more fat lost. The thermic effect is significantly higher on the protein diet following each daily meal. Research shows that poeple on a higher protein diet burn an average of 58 calories more than those who consume a high carb meal..Bottom line? Protein's not just for building muscle,but also for the best musscle -building and fat -burning effects. Now one question to you, how many people following the USDA food pyramid , which has been out for years by the way, have you seen gain muscle and lose fat? How many bodybuilders on a high protein diet have you seen gain muscle and lose fat? All of them!!!
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2002/09/19, 11:49 PM
bb1fit, you take in 20 percent carbs year round? If so, that sounds tough!
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2002/09/20, 12:04 AM
On a bodybuilding diet, yes. It really is not hard at all. Year round,no. The question was asked during weight training. Now to me, this means going to the gym and trying to achieve a good physique. I have seen people in the gym year after year and they never change, yet they train as hard as anyone I have ever seen. Now, what do you think is the missing variable? changing your body structure is 30% training, 70% diet. If you do not change your diet, you will not change. I have seen it a million times. The ones who truly make gains are the ones who manipulate their diet and stay with it. Protein saturation is the key to muscle growth. Think about the geek who takes one amino acid tablet and says, these don't work. One will do nothing, just like 20 % protein will do nothing to enhance your muscles. Think about a a 200 lb. guy, if as the post says, you should get one gram protein per lb. of body weight, that is 200 grams per day. So how many grams of carbs is he going to have to eat to make the other 80%!! I guarantee you he will see the scale go up, but not in the way he would like, and in a few months will be on here wanting to know how to diet!
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2002/09/20, 12:08 AM
You said not year round, so how do you eat the remainder of the time? And the rationale behind it? Just curious. Thanks!
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2002/09/20, 12:40 PM
Well, lumina...my diet is consistently based around protein. When not in competition mode and just a normal gaining mode, I still base my diet as a 40/40/20. Notice that I up my carbs 20%, and keep my fat intake at 20% for as long as possible. The rational I have found there is the low fat thing is wrong. I eat fats such as monosaturated fats like olive oil, peanut butter, and high Omega 3 fats such as salmon, etc. Flax oil is a big part also. Very high in Omega 3. These are fats that are well known for production of hormones and other body functions. Omega 3 can be instrumental in lowering cholesterol, blood pressure, and may even save your life from heart attack. If you care to see, there is a wealth of info at www.barleans.com and click on educational literature. Scroll down the page.
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2002/09/20, 01:14 PM
I just wanted to say thanks for the info in this thread glad your here bb1 fit.
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Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
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2002/09/20, 03:18 PM
bb1fit-
I agree with all of your points but the point about how much protein is a very debatable topic. 40% of calories from protein is rather high, even for a bodybuilder. If one is dieting for a show that is one thing but a year round diet at 40% puts too much stress on the kidneys and the liver.
As for the food pyramid, I feel it needs to be changed due to its generality. It is too general and may not be effective for most people, especially those into weight training.
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2002/09/20, 07:17 PM
It used to be that some "physicians" debunked the protein theory. Times have drastically changed. Research has proven over and over that this is not the case, and just as all the other media hyped diets and products, have gone away. Your point of the pyramid is very refreshing to hear. Is it any wonder that as people age and follow the "pyramid" way of eating, they keep getting fatter? How many times has a person said to you, I don't eat much or any more than I did 10 yrs. ago, but I am gaining weight? They are not eating enough protein to keep their muscle mass. Muscle is the fuel that stokes the metabolism. Therefore, they are gradually decreasing their muscle to fat ratio, thus the gain. Anyway, nice to hear from you. I am very passionate about this stuff(LOL). I have been trying to help people be healthy first, then as athletes for a long time.
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2002/09/20, 07:30 PM
Thanks for the info bb1. Actually the flax oil in my refrigerator is a Barleans product but I didn't know they had a website...
Sorry to keep asking you questions, but when you're planning your diet, do you start with the amount of protein you're going to take in and then base the carb and fat amounts from that or do you have a specific number of calories you're trying to consume? Hope that made sense.
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2002/09/20, 08:19 PM
No problem here. I hope only I can help. Optimally, a maintenance diet is somewhere in the vicinity of 15 to 18 calories per lb. of bodyweight. This is not written in stone of course, but for the most part true. So,if you tweak that to your needs, whether trying to gain or lose, you can come up with your total caloric needs. Then simply plug in your percentages, and you are on your way. Your calorie needs may be a little different. One way to be sure is to do as I do. I write down everything I eat every day, and try to keep somewhat the same time schedule. Then,in a couple weeks, or a month, or whatever time, if I have been just basically staying the same, that is my maintenance calories. Then when I want to either gain or lose as stated, I have something concrete to adjust from. But my p/c/f ratio is always derived from my total caloric intake.
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2002/09/23, 10:49 PM
Thanks bb1fit! I've been told that I can take protien year round is that true? So far I've been taking about 1gram of protien per pound does that sound right? Like I said thanks again for you info. and your help.
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Quoting from bb1fit:
Yes, by all means you can take in too much protein. Their is a spillover point where your body just cannot use anymore and it will be secreted or stored as fat. Usually it seems an optimal amount is 1 to 1.5 grams per lb. of bodyweight. For a good gaining regimine, I think a diet consisting of 50/20/30, p,c,f respectively is optimum. Now I know I will catch some flak here from some of the "low fat" media driven people,but the types of fat are important. I am not talking saturated fatty meats and cheeses and stuff, I am talking useful fats. Fish oils, olive oil, flaxseed oil. These can be used for optimal energy. The media has people so up in arms against fat. But let common sense prevail. Hope this helps.
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2002/09/23, 11:26 PM
Sure thing...in fact,if you don't, you will stop making any gains at all. Muscle cannot grow without adequate amounts. 1 gram per lb. is good, if you like 1.5 grams will not hurt you. Your gains may come faster. About 3 hour intervals is pretty optimal for growth. See, there are only 3 macronutrients. Carbs, fats,and protein. Your body can store carbs and fat, but cannot store protein. Thus the need for the timely feedings. Otherwise your body will go directly to muscle stores for needed amino acids.
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2002/09/30, 06:29 PM
Ok people this is it. Im new to bodybuilding. I kinda understand that protien is important and so are carbs but im a little confused with diets and how to find out if im taking the correct amouts on board. Iv been training for sometime and im seeing gains wich is encourageable i must admit. but can anyone one give me (in lamens terms) what foods to eat and amounts so that i can start adding some lean muscle, also can anyone explain about eating mre as you add muscle mass? when do you know to start stepping up the intake. Can anyone help??
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2002/10/04, 08:56 PM
I find it hard to consume enough food to satisfy the values dictated to me by the gain muscle mass diet, even while on protein supps. Is the weight gainer by GNC a useful bodybuilding tool that I can use to meet the requirements of a 5000 cal, 139g (protein) diet?
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Quoting from bb1fit:
Sure thing...in fact,if you don't, you will stop making any gains at all. Muscle cannot grow without adequate amounts. 1 gram per lb. is good, if you like 1.5 grams will not hurt you. Your gains may come faster. About 3 hour intervals is pretty optimal for growth. See, there are only 3 macronutrients. Carbs, fats,and protein. Your body can store carbs and fat, but cannot store protein. Thus the need for the timely feedings. Otherwise your body will go directly to muscle stores for needed amino acids.
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2004/08/25, 10:03 AM
:big_smile:
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2005/05/10, 08:10 PM
that is a pretty low amount of protein for such a high calorie diet its not near high enough percentage of calories from protein
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