Nutrition Question

[uNOwho]

I'm wondering what my daily intake levels of protein, carbs, and fat should be. Right now i weigh 180, i'm 5' 10" and i lift close to four times a week. My workout schedule is quite erratic right now due to my job and the hours of my local gym (i'm gonna be switching to lifetime fitness soon most likely) so that's why i say "close to." Right now i have been on and off of working out for about four months, more so off than on, and i can tell that my fitness level has dropped and my bf level has increased greatly. i am probably sitting at maybe 18-20% when i was 10-12% so i'm looking to get my diet into shape and start to get the levels of intake that i should get. I remember from school that it should be something like 30g fat 30g card and 60g of protein for a normal individual. i'm not normal, lol, i like many of you workout quite hard and push myself to the limits....well with nutrition i have never really done it quite like that. i always eat well, just never at the right amounts.

so if anyone can help me out, point me in the right direction, tell me where to look, i'b be thankful.


Phil

 

[diamonddiceclay]

to bulk, eat 350g protein,250g carbs that is most important-to cut, keep carbs below 100 and keep protein at least 350

 

[FitnessFrk]

when cutting use these macros:

50/30/20 - protein/carbs/fats

when bulking:

30/50/20 - protein/carbs/fats

those values are not absolute, but they are a good place to start and and manipulate the values from there.

 

[Love Bone]

when cutting use these macros:

50/30/20 - protein/carbs/fats

when bulking:

30/50/20 - protein/carbs/fats

those values are not absolute, but they are a good place to start and and manipulate the values from there.

Great advice, and eat often. Every three hours with protein before going to sleep.

 

[uNOwho]

thanks for the info guys. now i have to run out and read labels, not a big deal....for protein shakes, what do you all personally like? i'm doing EAS myoplex i think it is, every now and again. i used to do it religiously along with MuscleTech NitroTech. i did that for a few months, i noticed nice gains...just wondering if those were good to mix or what the deal is? i've been natural since i started lifting, that's been about 4 years now. my gains have been good but i'm at my plateau now and i'm gonna get on something to kick start me....i was just gonna do protein and creatine during winter and then start the cutting process in jan or feb. enough time so i can be cut and then keep the cuts through summer.

thanks for the help.

phil