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#1
Feb 3 2015 04:04pm
6ft tall
225 lbs
Male, 24
Gym 6-7x a week
Minimal activity job

Determine my protein / carb / fat daily intake in grams, along with my daily calorie number. Explain what type of breakdown method you did, and get you some easy fg
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#2
Feb 3 2015 04:08pm
I would do 30/20/50 split for best results ensure you drink plenty of fluids. Retain your own liquids if your stomach can take it. Good luck.
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#3
Feb 3 2015 04:19pm
I'm 6'2
(was 204lbs prior to cutting)
Male, 23
Gym 4x week
Moderate Activity
Currently @85g fat, 250g carbs and 190g protein

If I was you I'd start around 90g fat, 275g carbs, 210g protein / or be more aggressive early on and drop carbs to around 225g
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#4
Feb 3 2015 04:21pm
Assuming 3,200 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly. Gave one other option below in case you need less.

(800 kcals) 25% protein = 200g protein which is a good amount for you.
(640 kcals) 20% fat is enough for your body to do all it's things that it needs from fat
(1760 kcals) 55% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.

Assuming 2,500 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly.

(800 kcals) 32% protein = 200g protein which is a good amount for you.
(640 kcals) 25.6% fat is enough for your body to do all it's things that it needs from fat
(1060 kcals) 42.4% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.

This post was edited by LightmanWannabe on Feb 3 2015 04:25pm
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#5
Feb 3 2015 04:36pm
Quote (LightmanWannabe @ Feb 3 2015 04:21pm)
Assuming 3,200 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly. Gave one other option below in case you need less.

(800 kcals) 25% protein = 200g protein which is a good amount for you.
(640 kcals) 20% fat is enough for your body to do all it's things that it needs from fat
(1760 kcals) 55% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.

Assuming 2,500 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly.

(800 kcals) 32% protein = 200g protein which is a good amount for you.
(640 kcals) 25.6% fat is enough for your body to do all it's things that it needs from fat
(1060 kcals) 42.4% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.



Are the fat and carb kcals divided by 4 as well to find your number in grams?
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#6
Feb 3 2015 04:38pm
Quote (Ovaltitty @ Feb 3 2015 05:36pm)
Are the fat and carb kcals divided by 4 as well to find your number in grams?


Protein and Carbs 4
Fat 9
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#7
Feb 3 2015 04:40pm
Quote (Ovaltitty @ Feb 3 2015 02:36pm)
Are the fat and carb kcals divided by 4 as well to find your number in grams?


There's no grams listed so there's no division required.
I added this below.

Quote (LightmanWannabe @ Feb 3 2015 02:21pm)
Assuming 3,200 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly. Gave one other option below in case you need less.

(800 kcals - 200grams) 25% protein = 200g protein which is a good amount for you.
(640 kcals - 71.1grams) 20% fat is enough for your body to do all it's things that it needs from fat
(1760 kcals - 440grams) 55% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.

Assuming 2,500 calories per day which would roughly align with your activity level. LMK if this is off and I can adjust accordingly.

(800 kcals - 200grams) 32% protein = 200g protein which is a good amount for you.
(640 kcals - 71.1grams) 25.6% fat is enough for your body to do all it's things that it needs from fat
(1060 kcals - 265grams) 42.4% carbs - dump the rest in here since you don't need the other two. Maximize enerfy.

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#8
Feb 3 2015 05:16pm
Start out around 2600 calories, 300 carbs, 180 protein, 80 fat, and monitor that for 2 weeks.

Adjust accordingly.
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#9
Feb 3 2015 06:20pm
250 pro 250 cho 50 fat

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#10
Feb 3 2015 06:24pm
use tbw for cutting.
use bakcal conversions.
use alan's turtle formula if you're prone to fatty-ness, greyhound formula if prone to skinniness and standard formula if in between.

go for 1g/lb/tbw protein, add continuously when losing weight progressively.
.4-.8g/lb/tbw fat - more towards the upper end if carbs bloat you up.
rest carbs.
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