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bodyweight to determine carbs/protein


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about bodyweight to determine carbs/protein within the Diet & Bodybuilding category.

Excerpt: Are there figures to determine how much cabs/protein you should take in both daily and post-workout based on your body weight or bf%. I need some guidelines for post-workout intake, and I am a 30 yo female 51kg and 23%bf, wanting to increase muscle and reduce fat.

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  1. #1
    Good Broly
    Join Date
    Feb 2001
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    Are there figures to determine how much cabs/protein you should take in both daily and post-workout based on your body weight or bf%. I need some guidelines for post-workout intake, and I am a 30 yo female 51kg and 23%bf, wanting to increase muscle and reduce fat.

  2. #2
    Good Broly
    Join Date
    Apr 2001
    Location
    Los Angeles, CA USA
    Posts
    142
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    0
    Based on your stats, I would recommend about (assuming there are not anabolics involved) around 100-120g of protein per day, and around 225g of carbs per day. Take approxiamately 25% of your daily carbs post-workout with a serving of protein. Shakes are great post-workout meals. About 45 min after the shake, have some food. Divide your daily nutrient intake by 5 to 6 to give you your grams of each per meal. What would be helpful to know is if your are an ectomorph, mesomorph, or endomorph. Good luck with your program!!!

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