How much fat, calories, carbs per day?

[nikmucha02]

Hi everyone! Quick question. I'm trying to lose that annoying 5 extra pounds that seems to just not leave and i was wondering if someone could tell me the exact amount of protein, fat, carbs i should be eating a day in order to get rid of these annoying pounds.

I'm 21 years old, 5"7 130, it fluctuates from 126-132 depending on the day. My workout consists of:

Monday: 30 minute cardio, 30 chest/biceps 15 min abs
Tuesday: 30 minute cardio, 15 min abs
Wednesday: Kickboxing or personal training
Thursday: Depending on what i did on wednesday, usually 10 warm up, 30 back and biceps
Friday: 30 minute cardio, 20-25 min legs, 15 min shoulders, 15 min abs
Saturday: Rest
Sunday: Rest

Hope this helps. Right now i know my calories are too low and my carbs are too high, i'm been trying to stay between 1100-1300 total calories 15-25 fat, 110-130 carbs, depending on that day. Thanks.

[Doc2029]

Originally Posted by nikmucha02

Hi everyone! Quick question. I'm trying to lose that annoying 5 extra pounds that seems to just not leave and i was wondering if someone could tell me the exact amount of protein, fat, carbs i should be eating a day in order to get rid of these annoying pounds.

I'm 21 years old, 5"7 130, it fluctuates from 126-132 depending on the day. My workout consists of:

Monday: 30 minute cardio, 30 chest/biceps 15 min abs
Tuesday: 30 minute cardio, 15 min abs
Wednesday: Kickboxing or personal training
Thursday: Depending on what i did on wednesday, usually 10 warm up, 30 back and biceps
Friday: 30 minute cardio, 20-25 min legs, 15 min shoulders, 15 min abs
Saturday: Rest
Sunday: Rest

Hope this helps. Right now i know my calories are too low and my carbs are too high, i'm been trying to stay between 1100-1300 total calories 15-25 fat, 110-130 carbs, depending on that day. Thanks.

A few things I see, first no tricep workout?
the numbers given the 15-25 fat and 110-130 carbs is that grams or %?
how much protein are you getting and from where.
what are you eating?

I believe anything below 1200 cals a day is under the starvation line which means your matoblism will slow down to a craw. no matter what you are doing.

Most here will tell you to shoot for a 40% carb /40% Protein /20% fat split it has worked very well for me. But each person is differnt so you may need to adjust.

Lots of cardio the other question is are you always doing the cardio at one steady pace? If so try mixing the pace up.. look in to HIIT style training.

too long warm up before you lift 5-10 min max then lift then come back for the cardio.

[nikmucha02]

i meants back/biceps, and chest/triceps. Sorry i'm retarded lol.

[nikmucha02]

Originally Posted by orkydoc

A few things I see, first no tricep workout?
the numbers given the 15-25 fat and 110-130 carbs is that grams or %?
how much protein are you getting and from where.
what are you eating?

I believe anything below 1200 cals a day is under the starvation line which means your matoblism will slow down to a craw. no matter what you are doing.

Most here will tell you to shoot for a 40% carb /40% Protein /20% fat split it has worked very well for me. But each person is differnt so you may need to adjust.

Lots of cardio the other question is are you always doing the cardio at one steady pace? If so try mixing the pace up.. look in to HIIT style training.

too long warm up before you lift 5-10 min max then lift then come back for the cardio.

Like i said before i meant chest/triceps, back/biceps. Meaning grams when i'm talking about fat, calories, and carbs. Protein i usually average about 50-55 grams per day. I usually get my protein from Whey shakes, soy, chicken or turkey. I don't eat any red meat. I will definitely do that with cardio, thanks.

Daily intake for food is:

8:00 either 1c egg beaters or 3/4c kashi w/f.f. milk
sometimes only with egg beater days, i have a 1 slice of multi-grain bread or whole wheat english muffin or whole wheat tortilla

10:00 either strawberries or soy crisp or an orange or an apple or egg white

12:00 lean cuisine with salad w/free calories, free fat, free carbs. Low carb yogurt 60 cal 3 fat 3 carbs
or:
Either 4 oz chicken breast, Tuna w/f.f. mayo, turkey slices w/mustard all with no bread. Cambells chicken noodle soup. Low carb yogurt or sugar free jello

3:00 (only one) Either a Sugar free jello or an orange, apple, strawberries, low carb yogurt or turkey slices with mustard.

5:00 workout usually 1 hour 1-1/2

7:30-8:00 (Depending on when i'm done working out) Protein Shake, Strawberry/Banana made with whey protein. 225cal 6fat 6carbs
and:
Either a 6 ozChicken breast, 4-6 oz jeenio ground turkey burger or breast. Salad w/free everything. Either brown rice Whole wheat tortilla's with fat free cheese. Green beans.

Sometimes i changes of course if i'm out to dinner or on the weekends i'm a little bit more flexible. Thanks for the help.

[Doc2029]

Originally Posted by nikmucha02

Like i said before i meant chest/triceps, back/biceps. Meaning grams when i'm talking about fat, calories, and carbs. Protein i usually average about 50-55 grams per day. I usually get my protein from Whey shakes, soy, chicken or turkey. I don't eat any red meat. I will definitely do that with cardio, thanks.

Daily intake for food is:

8:00 either 1c egg beaters or 3/4c kashi w/f.f. milk
sometimes only with egg beater days, i have a 1 slice of multi-grain bread or whole wheat english muffin or whole wheat tortilla

10:00 either strawberries or soy crisp or an orange or an apple or egg white

12:00 lean cuisine with salad w/free calories, free fat, free carbs. Low carb yogurt 60 cal 3 fat 3 carbs
or:
Either 4 oz chicken breast, Tuna w/f.f. mayo, turkey slices w/mustard all with no bread. Cambells chicken noodle soup. Low carb yogurt or sugar free jello

3:00 (only one) Either a Sugar free jello or an orange, apple, strawberries, low carb yogurt or turkey slices with mustard.

5:00 workout usually 1 hour 1-1/2

7:30-8:00 (Depending on when i'm done working out) Protein Shake, Strawberry/Banana made with whey protein. 225cal 6fat 6carbs
and:
Either a 6 ozChicken breast, 4-6 oz jeenio ground turkey burger or breast. Salad w/free everything. Either brown rice Whole wheat tortilla's with fat free cheese. Green beans.

Sometimes i changes of course if i'm out to dinner or on the weekends i'm a little bit more flexible. Thanks for the help.

Not too bad. I would loose the mayo all toegther. and the cambells soup has to loaded with salt and fat. I am not sure about the tortilla.. depends on how it stacks out. you need low fat yogert. The low carb maynot be what you need.

you want carbs post workout, complex not the simple kind. You still need to track you diet and protein. Protein should be about 1g per pound per lean body mass.

Also, is this more of a "bulking" diet for you? if so You may need more. try www.fitday.com to track you diet and workouts...

[fawn]

approx how many wheat bread/day is ok for the body?

[Doc2029]

Originally Posted by fawn

approx how many wheat bread/day is ok for the body?

No cut and dry answer really, depends on the bread's nutritonal breakdown. It would also depend on you.

If you are doing the 40/40/20 split how does it fit in to your diet?
I wouldn't eat tons of it. maybe 2 or 3 pieces a day. but that is me, I've never been a big bread eater.

[Doc2029]

I left off something in the other post you need lots more veggies. I don't see any up there!

[CliffStamp]

Yes the calorie count is low but so it his body weight. To cut effectively at 180 lbs calorie counts can drop below 1500 and this is with regular intense exercise. Thus it isn't unreasonable to have to drop close to 1000 if your body weight is around 130 lbs. There is no way to predict *exact* numbers for calories and nutrient ratios. The best you can get are very rough starting estimates which you need to refine by noting your progress and adjusting.

-Cliff

[fawn]

orkydo tnx for that info. I'm actualy eating only 2 slices/day so i guess that's ok

[nikmucha02]

Thanks so much for the help guys! Orkydoc

[nikmucha02]

Thanks guys for the information. I'm not bulking, i'm pretty much cutting. I don't eat all of the stuff i listed, its either one of those things. Thanks again. I definitely appreciate it.