Hey guys,

I'm a newbie.

I was beginning to plan my meal and researched online on macronutrients. I'm an ectomorph. Not sure if that makes a difference though.

I remember reading somewhere darklight said that 0.75g of protein/lbs is sufficient and more than that is just not needed.

Then I read online reading where macronutrients ratio should be at 40:30:30 (C:P:F) or 50:30:20 (C:P:F)

Also, I read online that for bulking, we should take 20cal/lbs or maybe more if that doesn't work (since I'm an ecto).

Now considering that I weigh 125 lbs. My total daily calorie intake should be 125 x 20 = 2500 calories

Now if I use the ratio method, I should be taking in 1000 : 750 : 750 (C:P:F) calories

Carb : 1g = 4cal
Protein : 1g = 4cal
Fats : 1g = 9cal

That would mean I should be taking in : 250 : 188 : 83 (C:P:F) grams.

Now according to the ratio method, I should take in 188g of protein, while I personally only weigh 125 lbs. That's basically 1.5g/lbs of protein, which is twice of what darklight suggested.

Then again, if I were to follow darklight's suggestion, that would mean that I would be taking less than 2500 calories, unless I fill in the missing protein with carbs or fats.

That would also mean, if I put it into ratio, my daily meal would be like 40 : 15 : 30 or 50 : 15 : 20.

I'm kinda confused here, hope someone could help me out.

Or, should I just aim for 5 ~ 6 meals a day and calculating on protein intake (eg, 0.75g/lbs) while consuming more carbs (self estimation). Not to mention working out for 3 ~ 4 days per week.

If I were you I would not do so much calculation. Why make life so complicated. Eat 5 small meals a day. Each meal should consist 30 to 40g of protein. Make sure you take 2 tablespoon of good oil on each meal, such as red palm oil, olive oil or coconut oil. You need protein and fat to build muscles. Carbs provides energy. Excess carb will be converted into bodyfat. Excess protein and fat will be excreted out. Train hard but do not over train. Your body will grow slowly.

For your guideline, lean meat without bone or skin weighing 200g gives you 40g protein. 1 med size egg has 6g protein.

it is just guide. for me I try to take around 1g/lbs of protein. and then it depends on how many calories left for my goal

Keeping things simple and taking a flexible dieting viewpoint, I personally go with:
P - 1g/lb
F - 0.4-0.6g/lb
C - whatever remains.

You can use this: http://iifym.com/iifym-calculator/

This. Keep in mind, the numbers are derived from your caloric intake.

Alright thanks for the heads up guys!

Where do I find the coconut oil?

Coconut milk (santan) can be found in supermarket, but the oil?

Health/organic food stores. Make sure to get cold-pressed and organic.

Thanks lot