Sport a little help?

[nottoobad]

I am just getting back into running after not doing it for about three years.
I have gotten a lot of good tips on the running part but was wondering if someone could help me out on the diet part. I am 23 and weigh about 193 pounds and I have no idea what my body fat % is. Basically I am wondering about calorie, protein, and carb intake. Like I said I am running again and trying to build my endurance, but I am also doing some weight training. Anything will help.

 

[meganl]

what do you currently eat?

 

[DeX]

1.) Look up your calorie expenditure...
2.) Subtract 500 calories from what you got... that is your daily intake.
3.) Take that number and multiply it like below...

Carbs = Daily Intake * .6 = Carb Calories
Protein = Daily Intake * .2 = Protein Calories
Fat = Daily Intake * .2 = Fat Calories

Carb Calories / 4 = Grams of Carbs
Protein Calories / 4 = Grams of Protein
Fat Calories / 9 = Grams of Fat

4.) Spread your daily intake into 4-5 small meals throughout the day, eatting about every 3 hours...

 

[meganl]

wow thats good

 

[nottoobad]

thanx for the tips dex