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Starting to put together a proper diet...

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stuntcock
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2007/06/13 14:06:22 (permalink)
USA DEALS

Starting to put together a proper diet...

heya guys, been reading through the posts on here and noticed that a lot of the posts are about what ratio's of food should be taken in relation to bodyweight etc, im just starting to put together my own diet plan as ive got the next month off work and need to get some dedication back and came up with this, based on the two most commonly used splits of 40/40/20 or 40/45/15 and some advice from diets which have been discussed in other posts...its a simple spreadsheet that anyone can use to get started and calculate what nutrients they might need...

Diet Calculator

Name: Stuntcock http://home.fuse.net/clymer/bmi/
Weight (lbs) 217 Basal metabolic Rate (kcals)= 2013
B/F% 0.13 add 600kcals for bulking 2613
Body Fat (lbs) 28.21
Lean Body Mass (lbs) 188.79

Daily Requirements (40/40/20) Calories Grams
Protein 1045.2 261.3
Carbohydrates 1045.2 261.3
Fats 522.6 58.06666667
Totals 2613 580.6666667

Daily Requirements (40/45/15) Calories Grams
Protein 1045.2 261.3
Carbohydrates 1175.85 293.9625
Fats 391.95 43.55
Totals 2613 598.8125

have used the basal metabolic rate to calculate my maintenance level and added 600 cals as recommended in a previous post, but the overall caloritic value does seem a little low so id appreciate any comment, spec from gaz n iopener as ive seen yr comments come up a lot ;0)

basically this is just a starting point for me, based on my lean body mass, to give me something to base my meals on, as im planning to keep my diet pretty clean any advice on where i can add good fats like flax or rapeseed would be great, thanx, and just in case its needed im 6'1'', 217lbs, 13% bf, have trained intermitantly (6 months on, a few months off) for about 3 or 4 years now, so think im starting with a pretty good base.

if any newbies wanna borrow the spreadsheet let me know and ill email it, only takes about 15 minutes to knock up but it might b useful, but wont let me upload yet (50 posts required)
#1

10 Replies Related Threads

    USA DEALS
    cLaTTeReD
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    RE: Starting to put together a proper diet... 2007/06/13 14:09:35 (permalink)
    i dont understand that mate

    your BF is 0.13%

    and you need 1045g of protein a day ?
    #2
    OoOGazOoO
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    RE: Starting to put together a proper diet... 2007/06/13 14:15:59 (permalink)
    There is no 'magic' ratio.

    Clattered - that is calories from protein, not grams.
    #3
    cLaTTeReD
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    RE: Starting to put together a proper diet... 2007/06/13 14:24:05 (permalink)
    my brain hurts
    #4
    stuntcock
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    RE: Starting to put together a proper diet... 2007/06/13 14:25:53 (permalink)
    yea soz about the confusion there guys, the spreadsheet aint come out very clearly when its posted, basically says based on 40/40/20 split i should aim for 261grams of protein and carbs, and approx 58grms of fat...like i said its just to give me a starting point and if my gains are slow then ill be increasing the protein/carb/fat values and monitoring to make sure that my body fat isnt getting out of control.

    had to put the bodyfat as a decimal for the formula used in the spreadsheet 0.13 just equals 13%, was just thinkin that may be useful to anyone starting out and wanting somewhere to work from as once u enter yr weight, b/f and maintenance rate it works out all the caloritic values for you.

    although there isnt a magic number do you think there's any positives/negatives to following 40/40/20 over 40/45/15, would the lower carbs and higher fats be more suitable for someone who struggle to keep off b/f??

    thanx for replyin so fast guys

    #5
    OoOGazOoO
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    RE: Starting to put together a proper diet... 2007/06/13 14:28:00 (permalink)
    Too many calories is what will put you 'unwanted' weight on.

    If you are bulking, have a read of...

    http://www.muscletalk.co.uk/article-mass-gaining.aspx
    #6
    stuntcock
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    RE: Starting to put together a proper diet... 2007/06/13 14:30:20 (permalink)
    cheers gaz, was just starting to work through that article as i found it on another post :)

    been on here most the afternoon, no doubt it's going to raise some more questions from me tho...haha
    #7
    OoOGazOoO
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    RE: Starting to put together a proper diet... 2007/06/13 14:30:57 (permalink)
    No probs mate.

    #8
    ToxicToffee
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    RE: Starting to put together a proper diet... 2007/06/13 19:38:03 (permalink)
    sheesh

    who eats numbers?

    Fats 522.6 58.06666667
    Totals 2613 580.6666667


    lol, lol...let me lol again and then go back to eating food and growing

    i have never read something so far from the requirements in my life

    lift
    eat more than you need to grow, less to cut
    use cardio for its purpose in relation to goals

    anyway im off to get my 0.0000001g digi scales out and surgical knife to cut some sugar molocules up for my next meal
    #9
    1ManRiot
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    RE: Starting to put together a proper diet... 2007/06/13 20:34:11 (permalink)
    stuntcock <-- LOL @ name!

    Unaffiliated. 
    #10
    Rhez
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    RE: Starting to put together a proper diet... 2007/06/13 20:52:20 (permalink)
    ORIGINAL: ToxicToffee

    sheesh

    who eats numbers?

    Fats 522.6 58.06666667
    Totals 2613 580.6666667


    lol, lol...let me lol again and then go back to eating food and growing

    i have never read something so far from the requirements in my life

    lift
    eat more than you need to grow, less to cut
    use cardio for its purpose in relation to goals

    anyway im off to get my 0.0000001g digi scales out and surgical knife to cut some sugar molocules up for my next meal


    Ha ha I see TT's on form tonight.
    #11
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