|
2004/02/26, 11:36 AM
These numbers are way different from what the freetrainers nutritional plan recommended:
Free Trainers
--------------
protein - 240g
carbs - 580g
fats - 111g
calories - 4000
bb1fits recommendations with the help of your calculations:
------------------------------
Protein - 325g
Cars - 195g
Fats - 58g
Calories - 2600
Anyone know why they are so different??
|
|
|
|
2004/02/24, 10:20 PM
Hello,
I am 28, weigh 165 and am 5'10". I have been working out at home for about a month with dumbells and doing pushups, dips and pullups. As much as I hate to admit it, I also have been doing my wife's ab tapes 3-4 times a week(damn those things hurt). About 2 weeks ago I decided to get a bench and sign up here (awesome sight) and get better workouts with equipment.
I started taking creatine (cell tech) and gained about 5 lbs in about a week. I have been following the ft nutrition plan almost to the T and have been eating what i consider good foods (oatmeal, plain tuna, egg whites, egg white shakes beacause dairy makes me sick, broccoli, steak, chicken etc..)
Anyway, I am done with week one of my FT program. I haven't noticed much of a change, but I don't expect to. I play hockey 1-2 times a week and jog once in a while. My plan is to go through the FT mass 8 week Lean Muscle Gains progam and then follow it with the 8 week Tone & Weight Loss program.
My question is, since I have started this program, I have noticed my gut getting bigger. Is this normal to expect with this workout plan? Am I not doing enough? Should I cut back on some food intake? Or should I just keep going as I am?
Sorry for the long drawn out story, I just want to make sure I am going down the proper path.
Thanks in advance!!
Steven
|
|
2004/02/24, 10:32 PM
Funny you mention this I just went off of my workout routine for my week of recovery and I've noticed underneath my pecs like around my ribcase it pops out a bit as well...
|
|
2004/02/24, 10:48 PM
what are your macros like? p/c/f??? what did you put down as your goals? If to gain, it may have your carbs way too high for the workouts you are doing. Check this out. Proper diet is going to be your key.
And GG, in your case it is the same. Are you keeping up your good nutrition plan?
--------------
If you don\'t stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/24, 10:59 PM
bb1fit-I cheated myself and had a cheeseburger and some chicken nuggets :(...
|
|
2004/02/24, 11:20 PM
One thing about your week off, keep your diet good, high in protein, you want to feed your muscles so they build, but you also have to guage your energy expenditure. If you are basically being a "slug", you may want to cut back a bit on calories accordingly, as you are not using the calories you were when training. This does not mean to diet per sey, just be a bit smart.
--------------
If you don\'t stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/25, 07:44 AM
hey bb1fit,
this is what the nutrition plan has me taking in daily:
protein - 240g
carbs - 580g
fats - 111g
calories - 4000
my goal is to gain. i have always had trouble adding weight proportionally. it seems to go right to my stomach. i am skinny with a gut (if that makes sense).
I am on a 5 day workout plan. Many days of the plan, I am only working out 1 body part and because of that, my workouts are not that long. should I increase my sets or just lower the carb intake?
|
|
2004/02/25, 11:11 AM
It seems like that is an awful lot of calories and very high in carbs. When I am trying to gain, I don't take in near that amount of carbs. I also would think that calorie range too high for you also, I would think around 3000, I figure 2970 to be very close, would be better suited for you. I would reduce that carb amount probably at least in half, if not more. What were you eating before this, how many calories and what would a typical day be like? Are you going to a gym? Doing a full fledged weight workout? I think you will gain too much the wrong way with the workout you are doing, and the amount of calories/carbs you are taking in on a daily basis. Especially you will see a big gain right away if you immediately jumped to that amount from wherever you were.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/25, 11:28 AM
I agree with bb1.....I'm 250 and I take 2800 a day just as maintance.........increase calories slowly .........you may have just jumped up to much to fast......as well as if your working your abbs, and not cutting back on the fat....your stomache will stick out a lil more than before cause you added muscle under the fat.
Cell tech is a good product however it has alot ...ALOT of sugar in it...........too much for my sack, and too expensive for just the creatine. If you continue to takse it make sure you take in account those 200 calories you get from the cell tech.:dumbbell:
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
|
2004/02/25, 11:40 AM
hey bb1fit,
for the last week i have been following the free trainers nutrition plan. with this new plan, i am probably eating twice as much carbs and much more protein then i was before.
i will cut back on the carbs and calories. thanks for the advice!
|
|
2004/02/25, 11:49 AM
bigandrew, thanks for the advice. i forgot about those calories.
if not taking the cell tech (i have started to make my own malto/dextrose delivery system), how else should I take it? With grape juice or just water and take an insulin spiking dose after I work out?
|
|
2004/02/25, 11:51 AM
wow. I wish i could eat 4000 calories (1865 here). That reminds me... should I change my "sedentary" status to "moderate" now?
--------------
The average dog is nicer than the average person. -Andy Rooney
|
|
2004/02/25, 12:02 PM
i've been eating them, but boy is my gut getting big. do you think the free trainers nutritional plan is calculating incorrectly?
|
|
2004/02/25, 12:12 PM
I have pointed this out numerous times. It is hard to set a one size fits all formula. There are so many factors to be involved, bodytype, what a person calls very active or active, metabolism, etc. I have consistently seen the calorie amounts incorrect on this site, as great as it is. But in defense, as I said, it is very tough to come up with a one size fits all.
Ok, now, ssminnow, if you are not going to a gym and working out as best you can at home without depleteing glycogen(being totally wiped out after a weight trainng session), Celltech is probably too much for you. Each serving is 75 gr. of sugar, and I am sure you do not need that. Also, here is the diet recommendations I would start you at. 2600 calories, at a macro ratio of 50/30/20, p/c/f. This should allow you to have plenty protein and enough carbs to enable you to put on some lean mass, without a large amount of fat. If you want to take creatine, get some micronized creatine and just take it for now. If you ever join a gym and get to working out basically to exhaustion, then a decent recovery drink will be in order. Until then, just have a protein shake and eat your normally scheduled meals. 5-6 evenly placed meals would be good. Use the macros I gave you. Hope this helps.:)
============
Quoting from ssminnow:
i've been eating them, but boy is my gut getting big. do you think the free trainers nutritional plan is calculating incorrectly?
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/25, 01:32 PM
I like to take my creatine( plain 5 g serving) with power aid or gator aid..covers up the chaulky taste......however some people have a hard time absorbing it for some reason( I have read this before) and you might need to drink it with a V8 splash or grape juice, but you only need a half glass, just enough to mix it up good. These have natural sugar in them but about half of that of cell tech.
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
|
2004/02/25, 01:58 PM
Thanks everyone!
bb1fit, at home i have a weight bench. i have a chinup bar and have the ability to do dips. I think I can get a pretty good workout with that equipment. WIth that being said, would the same macros you recommended apply??
============
Quoting from bb1fit:
If you want to take creatine, get some micronized creatine and just take it for now.
=============
Do you mean just take it with water? Do you recommend 5g at a time and do it twice a day or 10g once a day?
|
|
2004/02/25, 08:01 PM
Yes, I would try those for about 2 weeks, if you have no change in weight, then this would be a great start, as this will be very close to your maintenance calories. then you can adjust the way you want to go. Weigh yourself before breakfast, right after relieving yourself and you should be about true weight(no water weight,etc.). Do this again in about 2 weeks. If you are gaining weight, then you may want to adjust your calories down more(not macros). It depends on what you want to do. If you are gaining, it should be a slow gain with those macros, and you should be happy.
============
Quoting from ssminnow:
Thanks everyone!
bb1fit, at home i have a weight bench. i have a chinup bar and have the ability to do dips. I think I can get a pretty good workout with that equipment. WIth that being said, would the same macros you recommended apply??
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/26, 07:25 AM
hey bb1fit,
sorry if this is a stupid question but I am not sure how to figure out my macros. If I need 2600 calories, how would I figure out my the amount of p/c/f with a ratio of 50/30/20. Don't I need one variable (either p,c or f) to figure this out?
I guess my question is how much protein does 2600 calories equate to. Once I know that I can figure out the rest.
Thanks
|
|
2004/02/26, 09:23 AM
protein 1300
carbs 780
fat 520
|
|
2004/02/26, 09:25 AM
You trying to kill the guy treeny?
--------------
Hecdarec in full effect.
|
|
2004/02/26, 09:30 AM
hahahaha. seriously. if it were simply dividing the calories, I could have done that.
1300 grams of protein. i'd have to eat the whole cow!!
|
|
2004/02/26, 09:31 AM
Mis-read the question, sorry :(
|
|
2004/02/26, 09:49 AM
no problem at all!! thanks for trying.
|
|
2004/02/26, 10:11 AM
actually treeny is exactly correct. Those numbers are in total calories though,not grams. For instance, 1300 calories of your 2600 calories from the day should be in protein. This comes out 325 gr. of protein. 195 gr. of carbs, and 58 gr. of fats. This is really easier than it sounds....at 6 meals for instance, that is 54 gr. of protein per. But, take in your post workout shake, which will be approximately 40 gr. by itself, that will leave 47 gr. of protein per meal. This is easily accomplished with a 6 oz. chicken breast for instance, 39 gr. of protein, 1 can of tuna is 32 gr., etc.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/26, 10:23 AM
I am still confused. Is there a standard formula that is used to figure out how many grams of protein you need if you are on a 3000 calorie diet? Am I just totally stupid?
--------------
Hecdarec in full effect.
|
|
2004/02/26, 10:32 AM
Another great case for faqs. I actually understand what Ron said hec, but it took me a lot of time in the fit buddy search engine.
For the longest time I didn't get that fat grams don't equal fat calories. Actually there was and is alot I don't get but I am making progress.
--------------
Some times life is like herding cats.
Charlie
|
|
2004/02/26, 10:35 AM
No, you set your macros according to your needs. Your macros will be different if trying to shed fat as compared to trying to bulk up for instance. If trying to gain, you may want to do a 30/40/30 diet, or even 40/40/20, some even go higher in carbs than that due to carbs being "protein sparing", meaning if you are taking in a ton of carbs, your body will use the smaller amount of protein for building because it is getting plenty calories from the carbs and does not need to use the protein for glucose or any other needs. If trying to shed fat, the protein ratio usually goes way up, as does the fat, due to the limited amount of carbs, and protein being more thermic, and when you decrease carbs, the calories have to come from somewhere, and healthy fats fit the bill nicely. Actually aid in metabolism of fats, plus very healthy for you.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/26, 10:44 AM
so how do i determine the amount of p/c/f I need in grams based on a 2600 calorie diet with a ratio of 50/30/20?
|
|
2004/02/26, 10:58 AM
I had to use the FT nutritional guide, a couple of calorie counter books, a book called "Sugar Busters" and do my homework. Nobody here will count up your calories for you. One of Rons older quotes said "great people don't want it easier, only better" or somthing like that. I took it to heart.
I figured the macros out for my daily breakfast and bag lunch and pretty much eat the same thing daily. For evening meals we worked out the macros for 8 or 10 different meals and eat that. I also allow one cheat meal on the weekends and about 42 cheat meals if me and my girl go on a cruise. Good luck
--------------
Some times life is like herding cats.
Charlie
|
|
2004/02/26, 11:13 AM
Charlie et al,
Some usefule websites
food counts online - www.nal.usda.gov/fnic/foodcomp
www.caloriesperhour.com - how many calories you burn doing almost anything imaginable.
And look up the Harris Benedict Equation (I hope that is right:surprised:) it helps you figure out your basal metabolic rate, from which you can build your activity level into the amount and figur out your caloric needs for either a plus or minus effect.
ssminnow - multiply 2600 by 50% and divide by 4, that is your grams of protein.
Now multiply 2600 by 30% and divide by 4, that is your grams of carbohydrate
Now mutliply 2600 by 20% and divide by 9, that is your grams of fat.
Learn the food values of what you eat, I keep a note book of the foods i eat most often and how much a serving I would eat is in terms of calories, carbs, protein or fat. That way I can make up meal plans that fit my needs. It is a lot of work at first, but once you have it down, it becomes habit.
And like everyone keeps saying - nothing worth having comes easy. If an awesome physique was easy to obtain, everyone would have one. FAIL TO PLAN AND YOU PLAN TO FAIL.
Good luck!
--------------
"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
|
|
2004/02/26, 11:18 AM
or ssminnow ask asimmer. LOL I should have said websites too. Amy keeps me straight.
--------------
Some times life is like herding cats.
Charlie
|
|
2004/02/26, 11:18 AM
thanks everyone!! i guess i better get back to math class!!
|
|
2004/02/26, 12:09 PM
ok, I've been following this thread but in all honesty, I am confused. What's a macro? LOL. Don't laugh too hard, I am being serious.
--------------
The average dog is nicer than the average person. -Andy Rooney
|
|
2004/02/26, 12:18 PM
The macronutrients are Protein, carbohydrates and fat. They are the foundation of diet. The micronutrients are the substances within those foods and in supplements, vitamins, minerals and the like.
Make sense?
|
|
2004/02/26, 12:51 PM
This has been the most helpful thread FOR ME since I have joined FT. Asimmer, BB1, thank you both so much for your knowledge and insight. BB1 thank you VERY much for your timely email response. You guys are the best:big_smile:
--------------
Hecdarec in full effect.
|
|
2004/02/26, 01:07 PM
Glad to help. It is really very simple, the easiest way to do this, first step one...if you are male, a good calorie starting range is 15-20 calories per lb. of bodyweight. Females, 10-15. If you are active, start at the high end, if you are not so active, a little lower. If trying to diet, i.e...lose fat, take the lower end, for instance males, around 14, times your bodyweight. When you get this nimber, subtract 10% from it and this is a decent place to start a diet. Stay there for a week or 2 and adjust by 250 calories per day as needed every 2 weeks. This is not the most scientific way, but formulas for the most part suck.:cool: Ok, then when you get this calorie number, set up your macro amounts, p/c/f. Remember this when figuring this out, protein and carbs are 4 calories per gram, and fats are 9 calories per gram. Set your ratio, and then you can figure in grams how many you need per day of each. Hope this helps. Actually, the very best way to do this, since all of us are different, is write down everything you eat for 7 days or so. Weigh yourself the morning of the first day, and the morning of the 7th day. Average yur calories for those 7 days. If you have not gained or lost a lb. doing your normal activities, you have now got your maintenance calories, or very close to it. That is, the amount of calories you would need doing everything you do normally, and stay exactly the same. So, here you have a place to adjust from either up or down, whichever is your goal.:)
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/26, 02:10 PM
So the usual guideline of 1g protein per lb bodyweight is false, or a bare minimum for maintenance? ssminnow will be taking in twice that.
|
|
2004/02/26, 02:27 PM
1 gr. of protein per lb. is correct at the minimum amount. Depending on your goals, it may be much more, and normally is.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/02/26, 02:39 PM
bb1fit, great way to tie everything together!!
thanks, that really clarified it for me.
|
|
2004/02/26, 02:41 PM
Hey my smileys work!!!!:big_smile:
--------------
Some times life is like herding cats.
Charlie
|
