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

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

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....