Quote:
Originally Posted by Green
Hummm. That looks ok however looks like too much protein not enough carbs to me.
At your weight you need to be eating at least 3800 cals per day in order to maintain that weight. The mix should be roughly 35% protein, 55% carbs, and 15-20% fats (varies from person to person how much fat they need. If you are not putting on sufficient weight then you can up your fat intake and vis a versa).
Green
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In addition to above and to help you with counting cals.
Ex. 196lbs (88kgs) x 20cals per pound of body weight needed = 3920cals per day required to maintain 196lbs.
Next you need 35% protein, so that 3920cals x 35% = 1372cals. Now to get what grams you need you divide 1372cals by 4 (as there are roughly 4 cals in every gram). The answer then is 343grams of protein required per day.
For carbs it is exactly the same process except now you want 55% not 35%.
For fat it's similar except you will want around 0.5grams per lbs of body weight. In this case 196 x 0.5 = 98grams. Or you can, as I do, just calculate 15-20% of your daily intake to get the required amount. I am/was a naturally slim guy so this worked better for me. Remember use your mirror to judge whether you need more or less carbs or fats.
Hopefully this makes sense - I kinda scribbled it quickly
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Green