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Proper Amounts of Calories/Proteins/Carb

davidov Posts: 95 Joined: 2002/10/24	2003/06/23, 11:54 AM Hi, I am 6,0, 175 lbs and am looking to loose a little tiny bit of fat that just barely keeps my abs from showing well, without hindering the muscle that I'm gaining from my weight training. Can somebody please tell me what the proper amounts of calories, proteins and carbs they think I should intake? Also, I'd like to know how much cardio I should do on top of my usual 4 day a week weightraining. Basically, what I'm trying to do is maintain a body fat percentage so my abs will be visible and still have the ability to gain muscle mass. Thank you all very much for your time.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/06/23, 01:53 PM freetrainers will do that for you in your nutrition profile just by answering a few questions. -------------- ~Victoria~ ...Some things have to be believed to be seen!
davidov Posts: 95 Joined: 2002/10/24	2003/06/24, 08:55 AM Oh, I realize that I just don't think it's too accurate. If any one can quickly answer this question, please do.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/06/24, 09:41 AM If you are trying to lose some bf, I would try around 2700 clalories with a ratio of 50/20/30, P/C/F. Start out with about 2 cardio sessions per week, in about 4 weeks up that to 4 sessions per or even 5, and make them alternating between HIIT type and regular. On the HIIT type, 15-18 min durations, standard cardio 20-25 min. This should be a good start for you to get you on the way. Check your weight in 2 weeks, if losing, keep things there. If not, then adjust calories downward, or look to your calories to see what kind of calories you are eating. If it is lean proteins, fibrous carbs, and healthy fats in the right ratios, you should be losing weight. -------------- As far as genetics go, the skies the limit. You are limited only by your mental perception of it. Ron
davidov Posts: 95 Joined: 2002/10/24	2003/06/24, 11:36 AM Thanks a lot, so many of us on this site owe you so much for answering our questions so thoroughly and so promptly. What do you mean by "lean proteins" and fibrous carbs"? I assume that healthy fats means Omega 3's and Monousaturates, am I right? Are Polyunsaturates bad?
davidov Posts: 95 Joined: 2002/10/24	2003/06/24, 11:53 AM Also, how does is the ratio of 50/20/30 of 2700 calories translate into grams of P/C/F? I'm not really to sure how to calculate that.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/06/24, 02:07 PM You are right on with the fats...and lean proteins are chicken breast, turkey, fish, eggwhites, etc., fibrous carbs are brown rice, beans, leafy green veggies(no corn), green beans, asparagus, etc. -------------- As far as genetics go, the skies the limit. You are limited only by your mental perception of it. Ron
dhahn Posts: 32 Joined: 2002/06/09	2003/06/24, 04:34 PM If I am not mistaken this is how it would break down: 2700 cal at a 50/20/30 equates to 1350 cal for protein which is about 338g 540 cal for carbs which is 135g 810 cal for fat which is 90g Protein and carbs are 1g for every 4 cals and fat is 1g for every 9 cals. Hope this helps.
1brian Posts: 10 Joined: 2003/02/10	2003/06/24, 04:55 PM Carbs = 4.5 calories per gram Protein = 4.5 calories per gram Fat = 9 calories per gram
sdmusclebuddy Posts: 25 Joined: 2003/05/20	2003/06/24, 08:46 PM The best thing that worked for me was keeping track of everything I ate and entering it into a computer program similar to the nutrition tracker here on FT. Then, by watching the scale, mirror, and my lifts, I would tweak my intake until I found where I was gaining or losing as desired. I know this is a pain, but you can track your food for just three days or so to get an average daily intake. If you find the point at which you maintain a given bodyweight, without changing your activity level, reduce your total weekly intake by about 3500 calories (600/day). This should result in a loss of one pound of fat per week. Up your cardio as well and you will lose more. BTW, alcohol is about 5 calories per gram. I guess that means beer isn't just about carbs :( -------------- Keep pumpin` Rick <http://communities.msn.com/liftingbuddy>