Dieting advice

[cheeta]

hey id appreciate help from anyone right now. for those who dont know, im 5'11 175 pounds. 4.5-5% body fat. I would like some advice on how my diet should look. I mean dont tell me what to eat but just how muhc. Like how many grams of carbs, fats and protein should i get each day. I want to put on some quality weight not fat, still wann keep it lean ya know. Thanks for the hlpe bros, and girls. aloha

 

[diamonddiceclay]

IF YOUR bf IS THAT LOW-YOU DON'T NEED ANY ADVICE-YOU'RE AHEAD OF THE GAME

 

[cheeta]

well, its this low because im a sprinter. cardio cardio cardio, thats all we do man. I want some quality weight becasue im done with runnning yahooo!!!!!!and its 4.5% according to the body fat clamps at 24 hour fitness, i have no idea how accurate they are. aloha

 

[diamonddiceclay]

you could do a little less cardio and a bit of lifting and you'll be ok-calipers are accurate-how's the weather out in Hawaii?

 

[Mr.X]

Dear Cheeta,

I would say, since you are a sprinter, try something like this: Protein/Carbs/Fat = 30/60/10
You need as many carbs as you can get...again, I really think, if you are a competetive sprinter you need more then a "ratio" given to you. You need to learn everything you can about your body, so you can supply sufficent nutrition for your sprinting.

Mr.X

 

[cheeta]

weather in hawaii kinda sucks right now. Its been cloudy for the past couple of days. really really hot and humid but cloudy. MR X, i was a sprinter, im done now, never have to touch the track again if i dont want to. So i wanna become heavily involvde in the fitness industry, I dont know about becoming like maxeelyz, hes huge! Maybe just as ripped but a smaller version. thanks

 

[absolute hardgainer]

Well, are you working out yet?
You need to lift huge to be huge, oh and eat huge, too.

Cutting out the cardio should be a good start to upping the weight.

hardgainer (!)

 

[Nathan]

Too much cardio plus lots of lifting can lead to overtraining pretty fast which will prevetn muscle gain. If you can, cut back on cardio and focus on heavy lifting 4-5 times a week. If your weight is staying the same now, then figure out how many cals/day you eat now (if you don't already know) and then add 500cal/day to that number. To minimize fat gain, keep your diet very clean and stick mainly to low glycemic carbs except for after lifting, at which time something like Gatorade is a good idea.

 

[cheeta]

well as for cardio now, im only doing an hour a day mon thru saturday, so not as much as when i was doing track

 

[WarriorPL]

hey man, yeah thats enough cardio, most people just do 30-50 minutes, but i think 60 is just fine.

 

[Mr.X]

Since you are no longer into sprinting then I would recommend the following ratios:
50/30/20 (protein/carbs/fat)...this can pack on some mass while keeping your current bf at bay.

Mr.X

 

[keiko]

Ill agree w/ Mr. X--it'll take some getting used to if you switch your percentages around. But the more you lift, and the heavier you lift, the more protein you need.
Do a search on bulking diets here for some meal plan examples. Eat every 2-3 hours, and be prepared to eat all the time.

(aloha, I grew up in Hanalei, Kauai--wish I was there now!)