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  1. #1
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    Default Question about nutrition

    Im always trying to read/learn more about nutrition as this (least for me) plays the biggest part in this lifestyle.

    How have you figured out your nutrition needs (carbs/Protein/Fats) percentage? Has it been a trial and error, hired someone, read a book? I would think there are some basic "standards" but even these will not apply to all the same. How much of each are your currently intaking?

  2. #2
    OLYMPIAN esplendido's Avatar
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    Quote Originally Posted by caribeman View Post
    Im always trying to read/learn more about nutrition as this (least for me) plays the biggest part in this lifestyle.

    How have you figured out your nutrition needs (carbs/Protein/Fats) percentage? Has it been a trial and error, hired someone, read a book? I would think there are some basic "standards" but even these will not apply to all the same. How much of each are your currently intaking?
    Bulking:

    2g protein per pound of lean mass per day
    200g EFA's/day
    Carbs as needed to grow (ave. 2lbs/week gain)

    Cutting:

    1.5g protein per pound of lean mass/day
    150g EFA's/day
    Carb cycle as needed to lose fat. (=/< 2lbs. week)

    Carb amounts are determined by the individual through trial and error.

  3. #3
    FREAK Baldiewonkanobi's Avatar
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    Quote Originally Posted by esplendido View Post
    Bulking:

    2g protein per pound of lean mass per day
    200g EFA's/day
    Carbs as needed to grow (ave. 2lbs/week gain)

    Cutting:

    1.5g protein per pound of lean mass/day
    150g EFA's/day
    Carb cycle as needed to lose fat. (=/< 2lbs. week)

    Carb amounts are determined by the individual through trial and error.
    Esp...is this a typo? I take 2g EFAs daily. The entire bottle has 144 capsules @ 1g each.

    Agree with protein/carb management.

    Baldie

  4. #4
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    Good information. I log all my meals based on my trials and errors as well. But there are "gurus" who claim they can design your perfect nutrition plan. I have to give that a big "Hmmmm"....

  5. #5

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    200 grams of fat? -1800 calories just from fats???? got to be a typo.

  6. #6
    WWE WRESTLING SCHMOE Youngguns's Avatar
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    Bulking: 1.75g protein per lbs (if you're lean)
    0.5g fat
    1-2+g carbs.

    Cutting:
    1.75g protein
    0.25 fat
    1g carbs

    Ish. Try it all out and see how you respond. 15 calories per lbs of lean mass for maintenance, 10-14 for cutting and 15-20 for bulking. Ish.

  7. #7
    RX MEMBER Down4whatever's Avatar
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    I think Ricks high fat totals are a derivative of Keto:

    Bulking for 180# lean mass guy -

    180 x 2 = 360g pro x 4 calories = 1,440 calories
    200g fat x 9 = 1,800 calories
    150g carbs (estimate) x 4 calories = 600 calories


    3,840 calories for growth.

  8. #8
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    Quote Originally Posted by Youngguns View Post
    Bulking: 1.75g protein per lbs (if you're lean)
    0.5g fat
    1-2+g carbs.

    Cutting:
    1.75g protein
    0.25 fat
    1g carbs

    Ish. Try it all out and see how you respond. 15 calories per lbs of lean mass for maintenance, 10-14 for cutting and 15-20 for bulking. Ish.
    I am assuming youre talking about per LBS on the fat as well as carbs....

  9. #9
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    Quote Originally Posted by Down4whatever View Post
    I think Ricks high fat totals are a derivative of Keto:

    Bulking for 180# lean mass guy -

    180 x 2 = 360g pro x 4 calories = 1,440 calories
    200g fat x 9 = 1,800 calories
    150g carbs (estimate) x 4 calories = 600 calories


    3,840 calories for growth.
    What would you say for cutting then?

  10. #10
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    Quote Originally Posted by HeavyDutyGuy View Post
    200 grams of fat? -1800 calories just from fats???? got to be a typo.
    I know I cant (dont want to) eat 33 grams of fat 6 times a day

  11. #11
    RX MEMBER Down4whatever's Avatar
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    Quote Originally Posted by caribeman View Post
    I know I cant (dont want to) eat 33 grams of fat 6 times a day
    Pffffttt that's just over 1/2 cup almonds.....shit I could eat 2# of almonds

  12. #12
    RX MEMBER Down4whatever's Avatar
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    Quote Originally Posted by caribeman View Post
    What would you say for cutting then?
    Just plug in his numbers....

    Quote Originally Posted by esplendido View Post
    Cutting:

    1.5g protein per pound of lean mass/day
    150g EFA's/day
    Carb cycle as needed to lose fat. (=/< 2lbs. week)

    Carb amounts are determined by the individual through trial and error.

    Cutting for 180# lean mass guy -

    180 x 1.5 = 270g pro x 4 calories = 1,080 calories
    150g fat x 9 = 1,350 calories
    100g carbs (estimate) x 4 calories = 400 calories


    2,830 calories for cutting.

  13. #13
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    Quote Originally Posted by Down4whatever View Post
    Pffffttt that's just over 1/2 cup almonds.....shit I could eat 2# of almonds
    I'll crap a brick if I do that Would you not count omega3 such as pills towards the fat intake?

  14. #14
    RX MEMBER Down4whatever's Avatar
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    Quote Originally Posted by caribeman View Post
    I'll crap a brick if I do that Would you not count omega3 such as pills towards the fat intake?
    Of course you would; I was just pointing out how insignificant 33g of fat really is.

    As we all know, dietary fat (EFA's) do not just arbitrarily make you fat.

  15. #15
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    got ya. Have you used this calorie protocol before?

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