GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
 UBBFriend: Email This Page to Someone! |
 George Spellwin's ELITE FITNESS Discussion Boards
 Diet Discussion Board
 according to a web site....
|
| Author | Topic: according to a web site.... |
|
Steelheart Pro Bodybuilder (Total posts: 131) |
posted May 21, 2000 11:42 AM
  
My caloric intake to gain weight should be: based on a diet that is 30% fat Total Calories Per Day 4515 Calories Distributed As Protein 72.7 gm Carbohydrate 717.4 gm Total Fat 150.5 gm Saturated Fat 37.6 gm Monounsaturated Fat 75.2 gm Polyunsaturated Fat 37.6 gm WHERE DO THEY GET THESE RATIOS FROM?????
IP: Logged |
|
Vitaman Amateur Bodybuilder (Total posts: 52) |
posted May 21, 2000 06:35 PM
I figured out the ratios but I am not sure where they got them for a diet/weight gain plan. First let me give you the break down. The protein in this plan is 72.7 grams X 4cal/gram = 290.8 calories. The carbs are 717.4 grams X 4cal/gram = 2869.6 calories. The fats are 150.5 grams X 9cal/gram = 1354.5 calories. Ok, now that all adds up to around 4515 calories. The problem is the protein only comes out to 6.5% of the total calories per day. The carbs are around 64% of the total calories. The fat is 30% of the total calories (as the plan said). However they also have you injesting a fair amount of saturated fats. As some suggestions, I would increase the protein intake to around 25% (282 grams per day). Decrease the carbs to 45% (508 grams per day) and keep the fat at 30% but lower the saturated fat grams and bring up the mono and polyunsaturateds levels. You will still gain your weight this way but have more protein available for muscles and less saturated fat which can cause internal circulatory problems. IP: Logged |
| |
