Daily Caloric and Macronutrient intake for maximizing muscle gain and strength.

[Dadabhoy_Muzzi]

Body Weight (lbs) Calories Protien(g) Carbohydrates(g) Fat(g)
150......................2400.......225........... 320.....................25
155......................2480.......235........... 320.....................30
160......................2560.......240........... 330.....................30
165......................2640.......250........... 345.....................30
170......................2720.......255........... 360.....................30
175......................2800.......265........... 370.....................30
180......................2880.......270........... 380.....................30
185......................2960.......280........... 380.....................35
190......................3040.......285........... 395.....................35
195......................3120.......295........... 405.....................35
200......................3200.......300........... 420.....................35
205......................3280.......310........... 430.....................35
210......................3360.......315........... 445.....................35
215......................3420.......325........... 445.....................40
220......................3500.......330........... 460.....................40
225......................3580.......340........... 470.....................40
230......................3660.......345........... 495.....................40
235......................3740.......355........... 505.....................40
240......................3820.......360........... 515.....................40
245......................3900.......370........... 515.....................45


Hope this helps people in gaining muscle and strength. This is from a body building book I have. If you have any questions please feel free to ask.

[GBaschski]

Ahh thats a lot.
Thanks for the info, though.

[Dadabhoy_Muzzi]

No problem, now let me see how I can fix the chart.

[BioPro29]

uuuuuhhhhhhh.......

i weigh about 110 lbs.

[Dadabhoy_Muzzi]

The chart where I got this from starts at 150 pounds but I will try to figure it out.

[zak]

Calories increase by 80 each time
Protein increases by 10, by 5, by 10, by 5......
Carbs im not enitrely sure
Fats obvious

so.....

110.....1760.....165.....?......20

I wouldnt follow that though, because the numbers might not hold up at lower/higher weights. But thats what it owuld be. I thought i had carbs, but i got confused. Your lucky i dont want to do my hw

[bigDman]

well what this really is is the amount of calories you need to maintain your wieght. These numbers are not completly right because there are many factors

if i were you id try
http://michaelandkendra.com/BMRCALC/bmrcalc.htm

these are for loseing and gaining wieght

[Diesel4958]

Wow, if i ate that much I would gain fat, its hard to eat that much.

[Dadabhoy_Muzzi]

Wow, if i ate that much I would gain fat, its hard to eat that much.


Well you can take olive oil (or any oil) and gain:
5 g fat-> 1tsp
7 g fat-> 1 1/2 tsp
10 g fat 2 tsp
15 g fat -> 1 tbsp

You could do that.

[Dadabhoy_Muzzi]

If you wish I can post some foods which can provide some of the Caloric and Macronutrient servings.

[bigDman]

umm to get to a point were you cna eat that much just up your caloric intake by 100-500 calories every day or two(depending on what you can handle) rember to eat every 2-3 hours and youll be fine
trust me i eat around 5000 calories a day

[GBaschski]

I have no clue how many calories I take in every day...I just try to eat as much as I can of good food (chicken, pasta, turkey, etc.)

[bigDman]

no carbs after 6 ;)

[GBaschski]

no carbs after 6 ;)

Eh? Why's that?

[chris818181]

I have a question. What food do you reccomend in order to consume 225g of protein a day? (besides protein shakes)

[bigDman]

I have a question. What food do you reccomend in order to consume 225g of protein a day? (besides protein shakes)
chicken breast
turkey
Meat

no carbs after 6 because your not as active while sleeping and at night so you wont use them

[Dadabhoy_Muzzi]

I have a question. What food do you reccomend in order to consume 225g of protein a day? (besides protein shakes)

Type
NITRO TECH
boneless chicken breast (baked or Broiled)
egg whites
lean steak (red meat; eye of round)
boneless, skinless turkey breast (baked or broiled)
tuna (canned in water and drained)
fat-free cottage cheese

Which type of food would you like to know about?

[LaXDaVe]

its hard to eat that much.

Trust me...for me anyway, its not. I probably take in that many calories normally every day and im around 140 and 5'7''. My metabolism is like WHOOOOSSSHHH. lol.

[ragnut]

wow, that's over 3gr of protein per kilo of body weight. I've never heard of that being a legitimate benefit over 2gr per kilo of body weight (or about 1gram per pound of ideal body weight). Got any studies to back up this suggestion?

[Dadabhoy_Muzzi]

wow, that's over 3gr of protein per kilo of body weight. I've never heard of that being a legitimate benefit over 2gr per kilo of body weight (or about 1gram per pound of ideal body weight). Got any studies to back up this suggestion?

I got the information from a book called "Get the Pump". The book is written with the help of bodybuilders. The authors are:
Scott Abel, Chris Cormier, Jonathan Coyne, Jay Cuttler, Mat Duvall, Nick Evans, Charles Glass, King Kamali.

You also have to remember that the iformation is for building muscle and growing strength, not for regular eating. I believe regular protein intake is 1g of protein for every 1 pound of body weight.

[GBaschski]

Anyone know how many grams of protein would generally be in one hard boiled egg white?

[Dadabhoy_Muzzi]

Well 9 egg whites give about 30g of protein so 1 would probably give about 3.333g of protein. This is just an estimate.

[LaXDaVe]

Geeze man 9 egg whites....lol. I take back my previous statement.

[Dadabhoy_Muzzi]

In eggs the yolk is the part which has the most fat. The egg white is where the most protein is.

[chris818181]

How much protein can come from just shakes. I.E. my shakes contain 50g of protein and I typically drink 1 a day, can I drink more than that?
Edit: I'm around 150 pounds.

[ragnut]

You also have to remember that the iformation is for building muscle and growing strength, not for regular eating. I believe regular protein intake is 1g of protein for every 1 pound of body weight.

I believe the RDA for protein is only 60 grams per day. In general, for muscle building, most recommend 1 protein gram per pound of body weight. I've heard the body can't assimilate more than 30 grams of protein at a time, but I don't have a link to a study to back that statement up.

[Dadabhoy_Muzzi]

I believe you can drink more that one protein shake a day. I usally have one in the morning when I wake up, after training, and before I go to bead.

[busdriver44]

How much protein can come from just shakes. I.E. my shakes contain 50g of protein and I typically drink 1 a day, can I drink more than that?
Edit: I'm around 150 pounds.



what kind of shake is it? Generally speaking, i think 1 is fine because your drink contains a lot of protein. You really just want shakes to give u that last little bit of protein you're lacking in your diet. Mine consists of about 20g, which is why u may hear of people drinking more than one glass.


Shakes are ment to supplement your diet, not take over it.

[DaMann]

btw that chart is for LEAN BODY WEIGHT you wont gain weight if you eat healthy foods and split it up into 6-8 meals a day, and keep your protein intake to 30-45grams per meal or you will **** it out