I need your help guys

[big_ron58]

Hey ABC. I have searched for this and still need some information. I need the amounts of nutrients that you take in for a bulk and cut, such as 1.5 grams of protein per pound of LBM, and also amounts of calories, carbs, etc. I hate to ask for all this information at once but here lately I don't have a lot of sit down time, and I am trying to come up with my first written down and thought out diet plan, and I need some help. Thanks for all your support guys.

[Coz]

OK first to ESTIMATE your bmr go here: http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php and scroll down to "How To Find Your Caloric Needs". This is only and estimate. This is what your body needs to sustain its weight at rest.

Now if you are trying to bulk you would need more than this amount and the opposite if you are cutting. However, since these are estimates you will have to experiment to find the right number of calories you need for either goal.

Same goes for ratios of macronutrients, you will have to find the right amounts through trial and error. However, start by choosing a popular ratio such as a 40/40/20 or a 30/40/30. Protein Calories %/Carb Calories %/Fat Calories %. So if you choose to try a 40/40/20 then 40% of your caliries come from protein and carbs and 20 from fats. Remember it's calories of the macronutrients and 1 gram of protein is 4 calories, 1 gram of carb is 4 calories and 1 gram of fat is 9 calories.

So for exmple a 3000 calorie diet on a 40/40/20 ratio is:

1200 cals from protein/1200 cals from carbs and 600 cals from fats equating to 300 grams of protein/300 grams of carbs and 67 grams of fat.

Hope this helps.