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Group: Specific Diets & Nutrition

need help with a nutrition program

JStyle196 Posts: 1 Joined: 2002/10/11	2002/10/13, 09:49 PM im 5'8 158lbs and i am trying to add mussle mass. The nutrition calculator said I shoud eat 234 grams of protien and 560 g of carbs, and 102g of fat. this seems unrealistic. thanx
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/10/15, 12:04 PM First of all, you can meet this target. How? By eating 5-6 meals per day. I recommend this whether not you are trying to add mass or diet. Second, you'll need the protein to build mass. Hope this helps... -------------- **_Robert_** Pain is temporary; glory is forever!
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/16, 11:29 PM Those are not unrealistic numbers. The carbs may be a bit high, depending on your training protocol. The fats mean good healthy fats.....monosaturated such as olive oil, fish oils, flaxseed oil is outstanding. Even Natural peanut butter. (Not Skippy) :>}
mackfactor Posts: 766 Joined: 2002/10/17	2002/10/17, 12:55 PM The calculator is asking you to consume just over 4000 kcals a day. If you eat six times a day, that works out to be close to 650 kcals per meal. In all honesty, you don't need to be eating that much to gain weight. Your maintenence level (depending on your average daily activity and age) is around 2400 kcals. Anything above that will lead you to gain weight. Optimally, you would eat that full 4000 kcals a day and that would lead to a 3.2 lb. weight gain per week (again, depending on activity - that figure is assuming no real physical activity other than normal day to day stuff). Realistically it is next to impossible for all, even a majority, of that weight gain to be lean mass - most of it will be fat. Prefered calorie intake for bulking is around 18x-20x your body weight in calorie - for you this would be 2800-3200 kcals. You can run down your macronutrients any way you like. I usually shoot for the typical 40-30-30 (C-P-F) ratio (some recommend higher carbs for bulking, but I don't think that's necessary). So say you decide to go for a 3000 kcal/day diet, you would eat 300g carbs, 225g protein and 100g fat.