bodyweight to determine carbs/protein

[emmab]

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.

 

[kingcreed2000]

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!!!