Hi. I decided to gain mass up to 200 lbs, now I am 175 lbs at 5 feet 8 inches height (~80 kg, 173 cm). Anyway Jim, you wrote in book to keep it simple so I think about 4 shakes per day which looks like that:
It’s 42 protein, 23 fat, 82 carbs and 755 calories.
From 4 shakes it simply gives me about 170 protein, 90 fat, 330 carbs and 3020 calories.
At the breakfast I’ll eat 4 eggs with toasts and cup of milk which gives me extra 30 protein, 20 fat, 35 carbs and 500 calories so my daily amout of everything should be about:
Personally, I’d go for about another 100g or protein, preferably from real food. If the calories concern you either slightly reduce carbs or get help for the eating disorder.
[quote]Wyfaggro wrote:
Personally, I’d go for about another 100g or protein, preferably from real food. If the calories concern you either slightly reduce carbs or get help for the eating disorder.[/quote]
300g protein?? a bit overkill dont you think? even 200g is enough to take away from if you wanted extra carbs.
the numbers look good for a lean bulk you havent gone over board. but i really think you should limit the number of shakes. try 1 a day and if its too much food for you to eat then try 2 and so on.
What do you think about that to count just protein and set goal to 200 g per day? Fats and carbs just to get extra calories without worrying about how much of them.
[quote]-Adrian wrote:
Jim I have got another question.
What do you think about that to count just protein and set goal to 200 g per day? Fats and carbs just to get extra calories without worrying about how much of them.[/quote]
Basically you’re only going to know how much protein to eat and ignore the rest?
[quote]-Adrian wrote:
No, I just want to stick with 200 g of protein. Fats and carbs just for achieve calories.[/quote]
I get that, but you should have some kind of target at least. DOn’t have to count every gram and calorie but have an idea. Your fat should be 25% to 30%, figure 1 to 1.25gms of protein, the rest comes from carbs.
[quote]-Adrian wrote:
1:1,25 so 160g of fat?[/quote]
If you know how many calories you should be consuming for your goal, then you take 25% to 30% (whatever you want) and that’s your fat. For example… if you were consuming 3,000 calories a day, then @ 30% fat then approximately 900 calories per day would come from fat.