Please check my nutrition sums, thanks.

dakan

Hi Folks

I've been doing weight lifting over the last year or so in an attempt to bulk up. Anyway I've been happy with progress but for the last while I don't seem to be getting any bigger. I know the diet is the culprit. I looked at it properly starting off, but got lazy. Haven't being weighing myself regularly or up-ing calorie intake.

Anyway I plan to do it right this time. Have invested in a bathroom scales, John Berardi's gourmet nutrition and some proper kitchen utensils, so I'm well committed at this point.

My stats are;
Male - 26 - 6ft 1" - 76kg (167.5lbs) = Based on Internet research that means 2784 calories + 500 to get big = 3284 calories per day.

Maths;
1g of protein per pound BW = 167g of protein per day - 668 calories.
20% of 3284 of good fat = 73 grams of good fat per day - 656.8 calories
carbs (total cal minus protein & fat) = 489.8 grams of carbs per day - 1959.2 calories.

That seems like a lot of carbs. My equation is that you work out the total daily calorie intake, then the protein, then the fat and what is left to make up to the daily calorie intake should be carbs, is this correct?

I workout 3 times a week, 4 sets per exercise. Split routine, biceps, chest & abs one day - back & triceps - shoulders & legs.

Thanks in advance.
Dakan.

AlphaMale 3OO

Double your protein or at least take 1 and a half grams per pound. reduce carbs somewhat particularly later in the day. your research seems to be sound enough. did you say you were taking supplements?

dakan

yep I'm taking whey protein powder, also I have some recipes for protein bars that I am going to give a go.

amazingemmet

Not enough cals at all tbh for you to be gaining, get them up to 3000 a day and it'll make the difference.

Also whack up your program i reckon this could do with a bit of fine tuning

justsomebloke

Agree with emmet whack up your training programme, but also throw up a breakdown of your current daily diet it and include when you go to the gym in it

dakan

thanks folks I have taken all that on board and recalculated the calorie intake with 1.5g of protein per pound and have reduced the amount of carbs.