sorry i'm new to diet thingy...been reading up the threads for the past 3 hours and now i'm so blur and dizzy T.T i'm 20 , 184cm 70kg [skinnny type] i'm used to drinking 9 type of supplements per day and now i've cut it down to 2-3 supplements and decided to focus more on solid and quality foods for nutritions than depending on supplements.

protein - at least 1.5 grams per pound of bodyweight
carbs - at least 2 - 3 grams per pound of lean body mass
fats - the remaining calories available

protein = 154 lbs(70kg) x 1.5g = 231g protein
carbs = 154 lbs(70kg) x 2.5g = 385g carbs
fats - ? ? ?

is this what i am supposed to consume perday? and what's the recommended calories intake to keep me in lean shape? i am aiming for lean mass and with 184cm height, is 70kg weight enough for me? or should i gain some weight too?

i may be asking unnecessary and noobs questions but hopefully someone can help me out with this.

This post has been edited by YoNgZ: Oct 14 2010, 03:48 PM

this shows how much supplement are indeed a "supplement" to aid a good diet and training regime (not having fun at your expense seriously, don't take it wrongly) and at almost the same height as you i am 185cm, you are really underweight. But it's difficult to tell, u can be skinny but have a tummy, the skinny-fat syndrome.

High body fat (15%+) Endomorph = 28-31 calories/kg
High body fat (15%+) Mesomorph = 32-35 calories/kg
High body fat (15%+) Ectomorph = 36-40 calories/kg

Low body fat (14%-) Endomorph = 30-33 calories/kg
Low body fat (14%-) Mesomorph = 34-36 calories/kg
Low body fat (14%-) Ectomorph = 37-40 calories/kg

For example, a 180lb male at 22% body fat who is a mesomorph body type would equal:
180/2.2 = 81.819 Kg x 32-35 calories/kg = ~2,600 – 2,900 calories

You need to determine your baseline calories and work from there. If say after 2 weeks @ 3000 calories, weigh is not moving , then add 200 calories if the scale is going up too fast, reduce calories. it's really that simple but many people fail to grasp this concept because they don;t monitor their intake.

If you are someone who thrives on a high-carb diet, then go for it (though I think you are in the minority). If you are someone who thrives on a low-carb diet, then go for it as well. And, maybe you fit somewhere in the middle like most people, and perform and feel your best on a relatively balanced diet. Just like most things, nutritional preference is a bell curve; the trick is to find where you fit on that continuum.

There is no perfect diet seriously, if it did exist, the world wouldn;t be in this whole obesity jeopardy.

I will point out that protein and fats are essential to optimal health and performance; you can’t live without them! As such, I wouldn’t let either of them fall below 20% of caloric intake.

Carbohydrates, however, can be dropped lower if you are someone who thrives on low-carb or ketogenic diets, but it is certainly not necessary. They can also be raised above that 40% if you are someone, especially an endurance athlete, who performs their best at that level.

I do encourage you minimize refined carbohydrates, sugar and man-made food products, but a slice of cheesecake or a club sandwich with fries once in a while won’t kill you or hinder your progress, either. Smartly building in some splurges will prevent those feelings of deprivation, the ensuing binges, and the guilt that follows it all, without diminishing your results!

I can’t stress enough that this is not a “diet;” it is a lifestyle. Trying to lead a perfect lifestyle is an exercise in futility, and will actually be more stressful and self-defeating than anything else.

Just ditch the supplements and focus ON REAL FOOD


my grassfed sirloin mmmmm

I hope this answers many questions that everyone have. People are always searching for the quick fix. Beverly Sills said, “There are no shortcuts to any places worth going.” Getting results in the real world isn’t pretty. It isn’t cute. It requires a lot of sweat, hard work, and proper education.

This post has been edited by ken86: Oct 14 2010, 04:57 PM

Alright noted...will try and understand what u're trying to say there... i'm cutting down on supplements and going on REAL FOOD starting today hahah but need sometimes to plan my daily food intake...



i think i'm Low body fat (14%-) Ectomorph = 37-40 calories/kg

that means i have to take around ~ 2800 calories per day.... * increase if wan to bulk * right?

P/S : What is the normal weight i should have @ 183cm height? i'm 70kg right now sibeh skinny damn jialat T.T

This post has been edited by YoNgZ: Oct 14 2010, 07:53 PM

U have a strong base to work with, there's no magical weight at certain height, everyone is unique in terms of musculature and body fat levels. low body fat levels will generally give a leaner/muscular/bigger appearance physique, you can always refer to the fat loss cycle link below to see the difference between a fat ******* and leaner person despite the weigh loss.

Yes start at 2800-3000 calories. then monitor weekly, If u are making good progress then continue with what you are doing and once u stalled increase the calories further. If you are gaining too much fat instead of muscle, reduce the calories instead by 200-300. and repeat the process as many as u want.

Our body is very dynamic and it's always striving for homoeostasis, u just need to find a balance according to your goals and experiment.

wah lao i'm starting to have proper diet... when to jusco and buy cost me one big bomb in my pocket LMAO... i dunno how much longer can i survive lol...

btw, i got some questions.
i bought the skinless chicken breast... 2 huge breast around RM7~8. what's the nutrition content for one breast? and how do i cook it... i have no experience in cooking @ all lol... my friend say just boil it and eat with soy sauce....but i think it wont taste good man..

Bought some instant oats.....
1/2 cup = 6g protein , 164 calories , 27.5g carbs...
Serving Size (1/2 cup) = how many spoon/ table spoon?

and can i just pour cold goodday milk and mix with oat and drink like that tho the label say need use hot water....

woww... there lot to consume man.. not only food... but money as well.. but anyway thanks 4 d information

Hey all, Newbie speaker here.

I need advice for my daily intake to gain weight.

Breakfast:
-Sandwich(Sardin or Butter) + 300ml milo

Lunch:
-Rice + 1 fried egg + chicken drumstick + taufu or any vegetable.

Tea time:
Roti Telur + 325ml milk.

Dinner:
Chicken rice + 1fried egg/fish rich + 1fried egg

Supper:
Chocolate bread + 300ml soya milk.

Go to gym twice a week and play basketball(2 hour) per week.

I continue to eat daily and I'm not again a single kg. What do I miss and what do I need to add to my daily intake ?

hey where do u find the almond breeze almond milk in malaysia?? issit a dairy product??

look closely

i think i see non-dairy beverage written on the label and it's too expensive to buy almond breeze in malaysia. U can always try to make your own.

---

Added on November 1, 2010, 12:14 pmyou are eating the same daily and not gaining any weight, isn't that a good indication to eat MORE ?

for instance
5 - 7 eggs and bacon for your sandwich (you can toast them if u like) and ditch the milo

or maybe fcuk the roti telur and eat some eggs /chicken/beef

This post has been edited by ken86: Nov 1 2010, 12:14 PM

Too bad I can't eat beef. I started to Eng Nasi Lemak + Fried Chicken/McD Chicken for my tea time at least 4 times a week. But as a result pimple pop out on my face and backside.

Eat those chicken without the skin bro.

5-7 eggs just for breakfast? how bout the other meals? 1 egg consists 6gram of protein, means maximum 42g of protein for one meal?

now here my question, im 177 and 60kg (132lb) , 132g of protein for daily consumption

my meals plan
breakfast
2 white half boiled eggs+ ON serious mass 1 scoop 8oz mix with dutch lady fullcream milk 3 tablespoon +tuna with 2 slices of gardenia bread and some fresh vege+1 banana

lunch
chicken breast 80g+ whatever my mom cooks+3 boiled potatoes

tea time
dutch lady full cream milk

pre-workout
ON 100% whey gold standard 1 scoop+3 tablespoon dutch lady fullcream

post-workout
on 100% whey gold standard 1 scoop

dinner
2 half boiled white eggs+ whatever my mom cooks

supper
ON serious mass 1 scoop 8oz with 3 tablespoon dutch lady milk

shud i take more eggs in my meal plan? or what shud i add in or exclude to gain more masses since im only 60 kg(very skinny)

the additional eggs are just recommendation, of course the other meals gotta reflect the necessary changes as well- more protein more good fats

U are really underweight, it's okay to push the protein consumption to 1.5g-2g per lb of bodyweight and let the others (carbs and fats) take care of itself after establishing your baseline calories needs

some ways to establish (please note this may not be exactly accurate but it presents a good start to work with)

the quick method

Use this formula for a personalize ballpark estimate. use the lower number for lightly active, the middle number for moderately active and well higher for very active

Muscle Gain
16-18 calories per lb. of BW

Maintenance
14-16 calories per lb. of BW

Fat loss
12-14 calories per lb. of BW

or

The harris benedict formula

or

The Kathe-McCardle Formula

U gotta do some work and google the last two if u are interested. Ultimately just pick one and stick with it, if u r not seeing weight gain +250 calories every week from the baseline.

and I don't really understand the whole idea of Mass Gainer ??

Say ON serious MASS

12lbs Chocolate
Serving Size: 2 Heaping Scoops (334g)
Servings Per Container: 16

for RM 230 for 16 servings ?!

Each serving yield a paltry 50g of protein, 252g of carbs in the form maltodextrin, 4.5g fat.

Any generic whey protein brand for 10lbs cost about 270 - 330 =approx 160 servings of 22 - 24 g of protein. M i missing the math here ?!!!

U can add your carbs or follow the (1,111 calorie shake) i posted or if u want more ideas for home made mass gainer , let me know and i will post more.

I hope this clears out most questions for gaining weight

actually im dono well bout serious mass too.. 2 heaping scoops are way too much for me, 24oz equals to 4 cups. after drinking it cant consume more food. so i take 1 scoop in the morning and for workout day i take 1 scoop in the morning and before bed..
btw, can i take 100% whey as daily consumption 1 scoop a day instead of taking it for pre-workout and post-workout during workout days only?
give me more mass gainer recipe which is convenient and easily to find pls..

This post has been edited by hsienhsien: Nov 2 2010, 05:49 PM

erm then which place got sell this product?? ask in cold storage in 1 utama say no sell ?? which place got ??

This post has been edited by donhealyou: Nov 3 2010, 12:24 PM

Excellent advice as always ken86.

nice article, lots of details. Any articles on how to get lean-muscle mass?

I use to take lots of weight gainer, but end out all the fat grow on my back, tummy and surprisingly on my ass also..Now i decided just to take whey protein though i am slightly underweight. BTW one question, it is true that egg yolk suitable for body builder? cause some article claims that egg yolk contain bad fat.. it is really confusing.

myth
http://www.healingnaturallybybee.com/articles/foods21.php

Eat more protein and fat if you wanna gain muscles. Eat more protein, more fat and less carb if you wanna gain muscles and lose fats at the same time.

About a year ago, a customer came to me for advice. He was a plump guy who had been training for a couple of years. He had been on calorie counting diets and his waist was still the same at 36" and weighed 190lbs.
I told him to forget about calorie counting.

My diet for him was

Breakfast
6 whole eggs, fried with butter
1 small tomato and a few slices of cucumber.

Lunch.
2 whole chicken thigh with skin
3 tablespoon cooked rolled oats plus 2-3 tablespoons of oil

Tea.
60g of whey protein +2 tablespoon coconut oil and 1 green apple.

Post workout
80g whey protein +2 tablespoon coconut oil.

Dinner.
300g of fish plus lots of vege plus 3 tablespoons oil.

Before bed.
40g of whey protein.

Less protein on rest days.

He trains and diets consistently for about a year. He now weighs 185lbs and waistline is 32". He gains muscles mass and lose fats at the same time while on low carb diet. If I calculate his calorie intake, his new diet has more calories than his former due to more fats intake.

Note.
No insulin spike in his diet. He was still able to gain muscles without insulin spike.