Diet assistance needed please

[OKIE]

I am trying to help out a couple of guys at my gym put on some lean muscle mass and I wanted you guys opinion on the best way to go about it. They are both about 5'9" tall and weigh around 165lbs. They are looking to bulk up a little without adding too much fat. I am trying to figure out how much protein, carbs, and fat in grams these guys should ingest per day, along with amount of calories. I was thinking along the lines of a high protein, mod fat, mod carb diet, but wanted to see what you guys thought. I was also going to suggest creatine and glutamine supplementation along with the diet. Thanks for the help bros.

 

[OKIE]

Bump for a little help please...karma to all who assist!!

 

[gymtime]

Some general suggestions, meaning these numbers are starting points for someone starting a diet. They will be different for everyone:

Bulking diet calories: 17-19x bodyweight

Protein: 1.5-2x bodyweight. Get your carb and fat numbers from a 40/30/30 or 50/25/25 (p/c/f) split.

Creatine at about 10 gr per day. They'll need to drink a ton of water, gallon a day at least, and they should expect some retention. Loading is unnecessary IMO, but that's up to them. If they eat right, the glutamine is probably unnecessary. They should take a multi however.

Eat clean and eat a lot to gain the most muscle w/ the least amt of fat.

 

[gymrat]

Well i think yo outlined a couple good ideas.

1. 1.5-2 grams of protein per lb
2. keep the fats and carbs moderate.
3. try them on 500 cals over their BMR (15 x body weight)

keep the food clean, but make sure they're getting nutients to grow.

 

[OKIE]

Thanks a ton for the help guys...one last question - What do you consider moderate for the carbs and fat in terms of grams per day?

 

[Complete Muscle]

Thanks a ton for the help guys...one last question - What do you consider moderate for the carbs and fat in terms of grams per day?

Well let's see, based on their height and weight I'll approximate their maintenance cals at around 2500. For moderate bulking maybe shoot for 300 cals above maintenance. So 2800 cals at 40/30/30 that divides to:

1120 cals carbs
840 cals protein
840 cals fat

which translates in grams to:

280 grams carbs
210 grams protein
93 grams fat

300 cals above maintenance may not be quite enough. Check their weight/BF weekly and adjust plus or minus 100 cals if necessary. If you need help tracking diet, check out my web site: www.nutri-tracker.com I am looking for beta testers to give my product free to...