Sport Nutrition help

Sport Fitness
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Diego1

0
hi, since i have seen some people that ask for help for how many grams of protein, carbs and fat , i made a table that you put only your weight in lbs and that tells you how many calories a day, how many grams of protein carbs fat, (40% protein, 30% fat, 30% carbs) the tables is for bulking and cutting check it out!

(i would like you to leave some feedback about it, THANKS)
 

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I DEF give you props for attempting this however it seems to be a little off. I suggest that instead of having the grams for "each meal", to have the total macro grams that should be consumed throughout the day.

When cutting, you'll want to utilize carbs pre, PWO, and PPWO.

The calculations also seem to come up a bit short. What method are you using?
 
willfred said:
what would pwo and ppwo be ??/ sorry for the stupid question :p :p
Click to expand...

Not a stupid question at all man.

PWO = post workout nutrition - usually consists of whey with a fast acting carb such as dextrose. Should be consumed immediatly following a weight training session.

PPWO = post-post workout nutrition - usually consists of a lean protein and complex carb such as chicken breat w/brown rice. Should be consumed about an hour or so after your PWO shake.
 
the total grams just multiply them by 6.. lol, lv my pwo is a protein shake, (1 hour before training) this matches with my 5 meal, and then before sleeping i take 1 protein shake.

The calculations also seem to come up a bit short. What method are you using?
Click to expand...
sorry but i don`t understand the question... :eek:
 
He means, your calculations aren't high enough, like 100g of protein instead of 150g, so he wants to know what math...what formulas you used in your calculations.
 
ok, well for bulk you multiply your weight by 18, for cutting 10, then tha will give you the calories, 40% (multiply calories by 0.4) for protein, then divide it by 4 and that gives you the grams for the day, then divide it by 6 that would be grams of protein each meal, do the same with carbs but it is 30%(multiply calories by 0.3)/4/6 and fats would be calories x 0.3/9/6
 
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