posted Thu, 08/30/2012 - 15:25
2167
+ 1 Diet advice!!!
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Supp bros, having a lil trouble on building my diet mainly on how many grams of fat i should consume..
Would you guys know the limit of grams of fat one should consume in a 3200 caloric diet??
Cuz i think for me if i knew whats my limit in how much grams of fat i should consume then i would build my diet way better but not too sure of wat range i should go with..My goal rite now is just to loose BF thats pretty much it!... Thanks!:)
Stats:
Age: 21
Height: 6'3 1/2
Weight: 245ish
BF: 18-20%
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Diet plays an very important role to make your skin glow. Healthy diet makes skin clean and clear from inside.
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A gram of fat has 9 calories. For a person eating 2000 calories a day, this would be 20 grams of saturated fat or less per day.
Little about nutritionist Isabel De Los Rios
Im a big guy so i like to eat u know.lol...but im starting to get an idea on how to base my diet!:)
Dam good advice guys & "gals".:D... My diet is looking way better now with this info!:)
If you have a couple of hours here is some info for you. http://www.youtube.com/watch?v=-sxgC_wDNfI
AnonIf you want to lose bf, you need to cut out ALL the sugar and simple carbs out of your diet. ALL of it.. not some or a lil.. ALL. You want your carbs to be high fiber carbs, your protein should be lean cuts of meat and healthy fats, such as flax, sesame oils, coconut oils and olive oils should be included in your diet. Snack on nuts, almonds, etc.. "real" greek yogurts etc.. cut out the MILK it has a LOT of sugar in it.
This feels like Deja Vu:-) We've had this convo before
Anonyes we have haven't we?
Is fat free or skim milk ok or that too? Cuz i usualy drink my protien shake with one of those of not i'll switch to water...
Anonmilk is for adding calories.. If you must get almond milk or rice milk..
Do the water bro...no need for milk in protein shakes.
So a typicL bodybuilding diet is 40% protein 40% carbs and 20% fat. U could go 50-30-20 or 60-20-20 but u get the picture. Forget what I told u earlier. I got confused. At 3200cal 20% fat would be 640 cals each gram of fat is 9 calories so 640 divided by 9= 71g of fats.
Yeah see...I usually go with 17% instead of 20%, which would make it 60-61g fat. But I honestly always like to bump it up a lil more....I was thinking he would be good at anyhere from 75-100g fat. That's what I take in per day. I think the carbs is the BIG picture here as GRRRL states...say no to monosaccharides!!
Someone his size and BF% would be fine taking in 125-150g* MOST days with a one day bump up to 250g of GOOD carbs/day with one blitz day/wk. bumping the carbs up to 350-400g for glycogen replenishment. Kinda like this:
Monday-low carbs*
Tuesday-low carbs*
Wed.-Bump carbs(250)
Thurs.-low carbs*
Fri.-low carbs*
Sat.-Blitz(350-400)
Sun.-low carbs*
Anonwhat will really kickstart some fat loss is NO carb days... protein and some good fats will kick the body into ketosis. The big trick is to not lose muscle mass so when you add carbs back in they need to be high fiber carbs and again NO sugar..
That's a tough one to pull off...I could never do it myself as my metabolism just can't handle having NO carbs. I lose too much weight or just feel too run down without a lil' carbs in my diet...stomach grumbles all day and feels empty. Usually the sign of a rumbling stomach is a precursor to catabolism or so I have read and been told.
You're absolutely right about the big trick is to not lose too much muscle mass...it's a precarious slope for some of us, as everyone's metabolism is unique to us as individuals.
Basically, I guess the objective I was trying to give him is a place to start, and from there he(MASSIVE) can get a feeling for how his body responds and make adjustments.
I think you feel run down for couple of reasons. 1 your body is going through withdrawal. Sugar is like crack it is hard to come off of. 2 Your body uses carbs and fat for energy. If you take your energy source away you will have none. When your body loses its energy source it has to find another one. So it adapts. I think the 1st thing it does is takes the glycogen from your muscles which all have water hooked to it. This gives you a huge weight loss at the start of a low carb diet. Not much if any fat will be lost in the first week. After all the glycogen is used up the body adapts to using fat. Your fat. At this time you will start feeling better.
I don't fuck with sugar...at all, except for a couple pieces of fruit here and there. All my carbs are mostly complex(oats, quinoa, etc.). I just don't like NO carb diets, never have and never will. I just don't believe in it.
You can get your bodyfat low enough with just a sensible approach to eating. Unless you're a competitor(which some us are, understanably)...there isn't a need to do fanatical approaches to dieting, IMHO that is.
I understand where and how the body looks for its energy sources first to last, and you're right...it's carbs first, THEN it's stored glycogen in your muscles, THEN it's stored fat. But like I said it's a precarious slope, as if you don't adjust your diet right in a sensible and timely fashion (taking away carbs) then your body will eat away at its muscle mass NEXT(the stored glycogen in the muscles and liver) before it goes to looking for fat reserves for its energy. That's why I don't do it...my metabolism just doesn't do well with limited carbs, and it doesn't matter to me...thru my nutrition and training approaches, I have got my BF under 10% and that's good enough for me.
10% should be good enough for anyone. I eat around 100 grams of carbs pr day.I do not hit ketosis but I still eat low carbs.
100g is good enough...keeps your energy at full-enough tilt. The one thing that is so different between us all...metabolisms and our philosophy on our personal nutrition, which is what it is and always will be
Very nice bro. Tricks of the trade brotha. I tend to go as low as I can get away with carbs wise.