any comments on my diet values?

[Yuan-Wu]

I've been working on figuring out my daily dietary needs for lean muscle gains, with moderate fat loss, and i think ive found it. i would apreciate any help or comments, seeing as ive never done this before. thanks in advance.


sex: male
age: 22
weight: 185-190lbs
body type: mostly mesomorph
activity level: moderatly active (30-40 min cardio, 4-5 days a week). lifting regularly for aprox 1 year.
body fat: aprox 24%


estimated nutritional values:

calories: 3237
protien:400g
carbs:295g
fat:50g

 

[Yuan-Wu]

I've been working on figuring out my daily dietary needs for lean muscle gains, with moderate fat loss, and i think ive found it. i would apreciate any help or comments, seeing as ive never done this before. thanks in advance.


sex: male
age: 22
weight: 185-190lbs
body type: mostly mesomorph
activity level: moderatly active (30-40 min cardio, 4-5 days a week). lifting regularly for aprox 1 year.
body fat: aprox 24%


estimated nutritional values:

calories: 3237
protien:400g
carbs:295g
fat:50g

are those good ratios?
oh and, bump for review

 

[DJLegacy2k1]

Are you trying to cut the bodyfat down, because if so I think your cals are high for being 24% bf. I think you need to focus on cutting the bf% down before you work on "bulking" muscle.

Im about the same body type, 21 years old, 6'0", 188lbs, 20%. My cals are at like 2200 on workout days.

 

[Yuan-Wu]

thanks for the reply. what do you suggest? should i drop my values down to like:
calories:2900
fat:61g
pro:345g
carbs:235g


or should i go even lower? thanks for your time.

 

[Eaglesguy]

I've been working on figuring out my daily dietary needs for lean muscle gains, with moderate fat loss, and i think ive found it. i would apreciate any help or comments, seeing as ive never done this before. thanks in advance.


sex: male
age: 22
weight: 185-190lbs
body type: mostly mesomorph
activity level: moderatly active (30-40 min cardio, 4-5 days a week). lifting regularly for aprox 1 year.
body fat: aprox 24%


estimated nutritional values:

calories: 3237
protien:400g
carbs:295g
fat:50g

I would think your calorie number is a little bit high depending on how tall you are. If you are around 6'2 or 6'3 then your probably in the right area. As far as losing fat, that cal number is based on maintaining and eating that you probably wont be dropping body fat. A pound of fat is equal to 3500 cals, so to drop a pound a week you would have to drop to around 2700-2800 a day.

As far as your breakdown goes, I would probably increase fat a little and drop your protein intake. There really isnt any need to go above 1-1.5g per lb of bodyweight. Drop that down and you should be close to your needs. Just make sure that your intake is coming from quality foods.

 

[DJLegacy2k1]

^^^^ Thats just about right. Add some healthy fats and drop the protein down to 1.5g per lb, eat clean, and you should be good to go.