Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
ok so i have been reading..... and for me it seems as if i need around 2400 calories perday... i figured htis out by figuring out percentages ...... i want to gain weight while eating low carbs and fats in order to lose fat by doing cardio... so it seems to be that 40% Carbs, 40% Protein, and 20% Fats would be a good diet .. if do then 2400 cal a day seems to be good because i need 240g of Protein perday (1.5 g per lbs) times 4 for calories per g of portien that coems out to be 960, the same goes for Carbs whic hare the same percentage (so 240G of fat) and that means i am left with 480 calories for fat which is9 cal per lbs so that means i can only eat 54g perday ..... is this the right diet for me ? i swim competitively for 2 hrs a day .... from that i would like my back to get as big as possible and my bf% to decrease, is thsi diet right for me? i would also like to know how many hrs of sleep i should get per night (i have to wake up at 6:30 everyday, so i wanna know when to go to sleep)
Do you want to lose fat or gain weight? You can do one or the other, but not both at the same time in most cases. Losing fat would mean eating at a caloric deficit and eating less carbs with more proteins and good (poly & mono unsat) fats.
If you are trying to gain lean mass, yes you'd need plenty of protein and carbs, but they'd have to be clean carbs. It helps to start with a leaner base, i.e. lower body fat in order to maximize lean mass being added.
What is your current weight and BF%? Do you do any weight training, or are you just swimming?
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
i would also like to know how many hrs of sleep i should get per night (i have to wake up at 6:30 everyday, so i wanna know when to go to sleep)
thanks
As much as you can. More is better.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Sleep cycles last around 90 minutes. Try and plan your sleep to end around one of these intervals. You're 16-17, so 7.5hrs+ would be good to shoot for. Swimming for 2 hrs a day with only 2400 calories doesn't sound good. Up the calories unless you want to pass out and drown. If you want to put on muscle, eat and lift. If you want to lose weight, eat a little bit less, lift, and do HIIT. Can't get much simpler than that.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
so what do you gusy recommand? are my percetnages good? (40,40,20) and is it possible for me to cut form 12% bf dow nto 8% bf while still getting the full benefit of swimming for my back (get the max result from the excersice i do)
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
As mentioned above, you need to decide what you want to do - gain muscle or lose fat. It's incredibly difficult to do both. Once you decide, you can set a course of action to meet that goal. You aren't going to gain muscle while eating 2400 calories a day unless you're 8 years old. Getting down to 8% bodyfat takes a lot of discipline in your diet. If you formulate the plan and stick to it 90% of the time, you should meet your goal.
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
That should give you all of the information you need.
^^
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
ok so i read your comments and other artcles i decided ill do iwth a 3250 cal diet (37% protein (300g), 43% Carbs (350g), and 20% Fats (72g)), i will tyr ot sitck to this one i was just wondering now , what exactly wil lthsi give me with 2 hrs of swimming perday 5 days a week?
Try it and find out. We don't know you and how'll you'll react to your calorie intake and physical activity. Trial and error, that's what this fitness thing is all about.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
An exert: Therefore, if you're familiar with the original Massive Eating article, you recognize the P+F and P+C strategies; I haven't really altered them. However, what I've done is shift them around throughout the day by recommending P+C meals during the workout drink and throughout the first few hours after the workout (i.e. post-workout drink and 1-2 meals post workout). Believe it or not, with this system, many of my trainees have actually achieved the ever elusive goal of simultaneous muscle gain and fat loss.
-Dr. John Berardi "Appetite for Construction
Now it depends on how much your willing to put into this goal. You can gain size and lose fat, but you're really, really going to have to want it. I suggest you read everything you can by John Berardi. It's very worthwhile.
Approval of my diet?
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