Eat Well. Stay Lean. Feel Great.

[ProteinFiend]

Ok..so to measure how many calories you should intake..you just multiply your weight by 10? Since I weigh 160 lbs..I should have 1600 calories per day? Am I correct?

If your goal is to lose weight: Yes.

 

[HANSEL]

Hansel..you said that a 150 lb person should intake 225 g of protein..not including a protein shake? I way 160 lbs and am plan on taking 1.25 g of protein for each lb..does that mean that I have to get 200g of protein in me not including shakes?! Is it possible to include the shakes in the 200?

Also..is it necessary that you eat at a 50p/25c/25f ratio? I mean..isn't the main purpose just to get the right amounts of everything or would it really matter if I didn't get the same ratio every meal.

My diet ratio discounted 1 post workout shake. Usually a PW shake consist of 20-40gr protein and 30-60gr Dextrose.

My diet would call for you to eat:
240gr of Protein
120gr of Carbos
48gr of Fat
1870 calories. This is to get Cut.

On a workout day you add a PW shake increasing your calories for that day.

1870cals would be fine for a 160lb man on a cutting diet. The idea is not to stare yourself or slow your metabo.

It is set up to provide a healthy balanced diet plan for cutting that will get results and not cause any physical or psychological health problems.

This is in no way a Bulking Diet, at those cals eating the foods specified, in the ratios specified....You will lose weight in a timely and safe manner.

Try to do cardio to create a defecit, dont cut cals too much, that is no good.

 

[HANSEL]

Ok..so to measure how many calories you should intake..you just multiply your weight by 10? Since I weigh 160 lbs..I should have 1600 calories per day? Am I correct?

Protein at 1.5g per lb of body weight.
Carbs at .75g per lb of body weight.
Fats at .30g pr lb body weight.


Protein and Carb x 4 to get your calorie totals

Fat x 9 to get your calorie total

Add them and that is how many cals you should eat.

 

[HANSEL]

If your goal is to lose weight: Yes.

If your goal is to slow your metabolism down and to deprive yourself of the calories you need as an athlete, yes.

 

[MD2000]

Ok..so I should be aiming for 1870 cals..that sounds good..

I think I'm gonna have difficulty doing the ratio though since I'm in school all the time. You think it would have a great effect on me if I don't do the ratio?

And I definitly don't wanna lose weight..I wanna maintain and possibly even gain some weight while losing as much bf as possible.

 

[HANSEL]

Ok..so I should be aiming for 1870 cals..that sounds good..

I think I'm gonna have difficulty doing the ratio though since I'm in school all the time. You think it would have a great effect on me if I don't do the ratio?

And I definitly don't wanna lose weight..I wanna maintain and possibly even gain some weight while losing as much bf as possible.

Where there is a will there is a way.

Make some of my Body Builders French toast and bring them along with you in your backpack with an apple. Bring some string cheese, bring some protein in a water bottle and fill it at the drinking fountain during class. Bring a bag of nuts. Throw a chicken breast in a WW tortilla and bring that, throw a can of tuna in a Pita pocket and bring that. Insulated lunch bags are cheap, throw an Icepack in there and put that in your bag and your golden.

You can do it whether your in school or not. Tell them your diabetic and need to eat, I doubt they will challenge that.

You can tweak my ratios as you see fit, just keep your cals up and create a defecit with your excercise. I set this up so people didnt restrict cals or carbs, thats bullshit.

I think you can lean out while making gains, I have done it and I am not a genetically gifted athlete by any means.

You may have to up the calories if your feeling too sluggish, your a young bro and you need plenty of food. If its clean, you eat frequently, and your working out, your gonna look good. Thats it, Period.

 

[jay_the_man]

I have been trying this low carb diet for a while with some success and Hansel inspired me to make a switch to the 50/25/25.

Well, I personally need to see everything written out in stone, so I created a simple to use worksheet that I thought I would share.

I am still trying to figure out foods to enter that will give me my ratios and at the same time save me some $$$ and shopping trips.

Just enter your weight and everything calculates. Original values based on 1.5protein, .75carbs, and .3fat, but these values can also be changed.

If there is anything wrong in worksheet or you can make any suggestions on the meal plan I came up with FOR MYSELF please let me know.

Right-click link and choose "Save Target As" or "Save As":

i updated it and added some tabs at the bottom.. Just click the "50p25c25f" tab for this threads plan.

http://jayathena.tripod.com/meal_plans.xls


jay

 

[Babyfaced Assassin]

you guys might like to search for the "dont diet diet" on tmag which is pretty much what this diet is. props to hansel for answering the qs above

 

[MD2000]

Alright..I through together a meal plan real quick..tell me what you think..I haven't made all the calculations yet but I hope you guys can help me by checking it out.

6 AM:
3 Egg Whites
1 Whole Egg
Fiber 1 Cereal
< 1/2 Cup Skim Milk
(27g P/36g C/ 6g F/267 Cals)

11:00 AM (school):
Protein Bar
1/2 Cup of Nuts
Bottle of Water
(not sure yet since I haven't decided which protein bar to get)

2:30 PM:
Tuna or Chicken
2 Slices WW Bread
Fat Free Mayo
Lettuce
(38 g P/30g C/2 g F/322 Cals)

5:00 PM:
Protein Shake
(Once again not sure since I haven't decided which one to get..I used to get Myoplex but it has too many carbs)

7:00 PM:
Salad
Ceasar Dressing
Chicken or Tuna
(38 g P/ 2 g C/ 15 g F/ 310 Cals)

9:00 PM:
Protein Shake

So..so far I have something like this:
103 g P/ 66 g C / 23 g F / 899 Cals

My goals are to have 200g P/120g C/48g F/1870 Cals in a day. Hopefully when I add the protein shakes and what not..it will come close to that..

Tell me what you guys think.

 

[Babyfaced Assassin]

cals are wayyyyy too low!!!
i wouldnt eat pritein bars on a daily basis, try to get some wholefood there, its better + cheaper.up the fats a bit too