Hey guys - can you help me with my dieting and stuff

[HANSEL]

You need to figure your calories and Macronutrient ratios before I can make any decent recommendations......

 

[gonelifting]

340 grams of carbs a day is too much considering you`re getting 156grams from protein. I think it`s a safer bet (even if it MAY not be optimal) to go with 33% 33% 33% pro carb fat and you`ll be better off.

 

[fitguyinma]

thanx for all the great replys guys -( i am new to all this so thanx for understanding) ..

is there a place on the site here i can get a 33% 33% 33% setup ?? ... thanx alot

Tom

 

[gonelifting]

thanx for all the great replys guys -( i am new to all this so thanx for understanding) ..

is there a place on the site here i can get a 33% 33% 33% setup ?? ... thanx alot

Tom

That`s just a guide bro, I`m no expert. I`m asking just as many questions as you. lol but that diet will def be better than the one you`re on.

Do a search you`ll get a lot of info. but I know how that can be on time. 33, 33, 33 just get your cals and divide by 1/3rd. then divide carbs and protein by 4 (4 cal per gram of each) and fat by 9 (fat = 9cals per gram) Example 3000 cals /3 = 1000 cals of each p c f 1000/4 =250 grams of pro and carb then 1000/9 =111grams fat

All of these are per day so then you divide by 5 if you have 5 meals 6 for 6 meals etc. for each meal. understand?

I`m sure there are better ratios as I`m not an expert but if it`s better than your last diet... than it`s better. I just think it`s a good way to go for beginners so they keep it simple. and don`t get overwhelmed. good luck.

 

[fitguyinma]

here is a twist to things

so as i said i work overnight from 12-8 am -

what would you guys recommend for a calorie intake for the following schedule and how many meals a day should i have - also ...before bed ..(depending on what time of day it is) what is bad and good to eat before bed

i guess my real question is - how to spread out the meals.. using this schedule since it seems kinda sporatic compared to a normal persons day .. also trying to figure out what to eat before bed

once again thanx alot guys.. i am proud of where i have gotten to - but i would like to step it up a bit ....and hoping you guys can help... i would be more then happy to make a donation to the site for all the help - i just really want to accomplish my goals

thanx in advance - Tom

monday - get up at 8 am ...

workout from 11:30 - 1:30 (including cardio)

sleep from 2:30- 9:30

9:30 - 8 am tuesday at work
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Tuesday -

work out at 10-12

sleep from 5pm - 9:30 pm

9:30 pm - 8am wed at work
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Wednesday

work out from 9:30- 11:30

sleep from 1pm - 9:30 pm

9:30 pm - thursday at 8 am at work
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Thursday

9:30 to 11:30 gym

sleep from 1-5 pm

go to bed at midnight
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Friday

get up at 9 am ... go to bed at 11 pm (this is a normal day since i dont' work)
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Saturday

get up at 8 am

and i dont sleep until sunday at 11 pm

this is a tough day for me .. have alot going on so i can get sleep

also i dont work out on the weekends - but i do 30 mins of cardio

 

[gonelifting]

This one`s for the Diet Guru`s of the board. Maybe you should just ask this exact question on a seperate thread. but from what I DO understand I`ll throw in 2cents you should`nt have carbs for your last meal and try to have a slow digesting protein like steak or caisenate protein shake.

 

[fitguyinma]

thanx for the reply-

who are some of the diet gurus that i could ask on this board - maybe i can send one or 2 of them a pm

i am just trying to make sure that i dont eat the wrong stuff at the wrong time.

thanx alot

TOm