diet tips 17.8% body fat

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diet tips 17.8% body fat

Postby reyes2 » Sat Jul 21, 2007 7:02 pm

so i've been reading about how i can get wash board abs and I need to get a diet plan set up. I calculated and i should be eating 1000 calories per day, 400 from carbohydrates and 500 from fat. I don't really understand the calculations if someone can please help me out here. and if you know a good eating plan please let me know.
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Postby Boss Man » Sun Jul 22, 2007 3:59 pm

I calculated and i should be eating 1000 calories per day, 400 from carbohydrates and 500 from fat

Sounds all over place that.

500 Fat calories, and 400 Carbs, so bascially 100 calories of protein, or 25g a day.

The minimum daily Protein requirement for Women is 45g a day. I assume you're a male, which means your Protein requirement could be very bad on a daily level, when you eat less than a sedentary woman should, with no adequate long-term Amino Acid yield.

Not good.

1000 calories a day, is also too low. For a male bearing in mind you'd need to do some exercise to get "washboard Abs", well unless you wanted weak Abs you could see, not kind of plumped up cut ones, I'd be aiming for at least 2,000 a day.

This is how you could do that.

40% Protein, (200g, 800 calories), 30% Carbs, (150g, 600 calories), 30% Fats, (65g approx, 600 calories).

Breaks down over a 6 meal plan, as 30-35g Protein per meal, 25g Carbs per meal, 11g approx Fats.

You might be keeping Carbs a bit lower than you might be expecting, but then you would hopefully be using some of the Fats you ate, to use for energy.

Be aware, to get these reatios spot on each meal, is hard as nails. You might find Fats are a gram over, or Protein is a couple of grams lower, it's what happens, but as long as you're mostly in the ballpark, you're getting close or around the target.

If you need more calories, up that to 2,500 and go with approximately the same ratios.
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Postby swanso5 » Sun Jul 22, 2007 4:43 pm

where did you get those recommendations from?? 2000cal's a day and 500 from fat, 400 from carbs???
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Postby Boss Man » Sun Jul 22, 2007 5:06 pm

I think you mean 1,000 a day. I said 2,000, he said 1,000.
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Postby swanso5 » Sun Jul 22, 2007 6:48 pm

yes 1,000...what's up w/ your other project couldn't get on before
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Postby Boss Man » Mon Jul 23, 2007 12:57 pm

Providers had a massive crash and I and several others lost everything. I will be back soon as possible, and I will have pretty much everything like it was before.
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Postby swanso5 » Mon Jul 23, 2007 4:00 pm

great blokes them one's...
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Postby Boss Man » Mon Jul 23, 2007 6:53 pm

Still the best regardless. I've used one before 10x worse then that.
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Postby mariah84 » Mon Jul 23, 2007 10:44 pm

my life would be much less confusing if I had Boss Man and Swanso telling me what to eat and not to eat :D
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Postby swanso5 » Tue Jul 24, 2007 12:44 am

protein - all red meat, chicken, turkey, eggs, fish, tuna, sardines, protein powder, dairy

carbs - fruit, veggies, salad and the odd small portion of rice, bread, cerial and pasta but only for breakfast and straight after workouts

fats - fish oil, nuts etc (unsalted), avocadoes, cooking oils and dresings
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Postby SarahPT » Tue Jul 24, 2007 7:42 pm

That calculation that you should eat 1000 cals a day is NOT good! That's quite dangerous. how many calories you should eat is not something that should simply be calculated. It's far more complex than that. 1000 calories per day would leave your body without vital nutrients it needs for survival.
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Postby reyes2 » Fri Aug 03, 2007 2:21 pm

Thanks for all your help guys, know i know what needs to be done. ThANKS SO MUCH
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