Nutrition For Dummy

Training Bodybuilding
1

So, I’ve got a good training program going, and I started keeping a food log today, and I’m working out my new diet.
But I don’t know what I should be aiming for. I’ve read that you should have 1 to 1.5 grams of protein per pound, but what about carbs and fat? I honestly have no idea what I should go for.

I’m 5’10, 150, and I’m trying to eat to gain, like most newbies. I’m shooting for about 3000 calories a day. Is that a good number?

I also run cross country, so on the days I figure I should eat more than normal…

I just need someone to give me an idea.

2

Work up to 3500.

Cross country running will put a serious damper on gaining weight.

You’ll have to eat even more if you want to gain jack diddly and continue running.

3

[quote]eeu743 wrote:
So, I’ve got a good training program going, and I started keeping a food log today, and I’m working out my new diet.
But I don’t know what I should be aiming for. I’ve read that you should have 1 to 1.5 grams of protein per pound, but what about carbs and fat? I honestly have no idea what I should go for.

I’m 5’10, 150, and I’m trying to eat to gain, like most newbies. I’m shooting for about 3000 calories a day. Is that a good number?

I also run cross country, so on the days I figure I should eat more than normal…

I just need someone to give me an idea.[/quote]

At 5’10 and 150 I would probably think more than 3000 is needed. But, how your body handles these calories is different from one person to the next.

You might find that 3500 is enough or you may need as high as 5000.

Personally, I would suggest going for a higher caloric intake for a good period and see how your body reacts. If I were in your shoes I would try for 4k for 4 weeks and monitor how your body changes.

Saying you think you need 3k is not relative unless you know what your body simply needs to maintain.

At 150 lbs, I would be eating everything in site and keep an eye on your body to ensure you are not gaining too much fat.
You will gain fat, but not to worry.

4

[quote]eeu743 wrote:
So, I’ve got a good training program going, and I started keeping a food log today, and I’m working out my new diet.
But I don’t know what I should be aiming for. I’ve read that you should have 1 to 1.5 grams of protein per pound, but what about carbs and fat? I honestly have no idea what I should go for.

I’m 5’10, 150, and I’m trying to eat to gain, like most newbies. I’m shooting for about 3000 calories a day. Is that a good number?

I also run cross country, so on the days I figure I should eat more than normal…

I just need someone to give me an idea.[/quote]

Eat as much steak, potatoes, fish and peanuts as possible. Drink up to a liter of milk a day and you’ll be gaining size easily

5

Read this by Dr. Berardi:

http://www.T-Nation.com/findArticle.do?article=291seven2

and other nutrition articles on T-Nation.

As stated above, cross country and gaining weight really don’t go together.

Good luck.

6

[quote]mr popular wrote:
you’ve heard of macronutrient ratios? as in, 50% carbs, 30% protein, 20% fats.
or 50/30/20.

well if you’ll be eating 150g of protein, then you can plug in the other numbers from there based on those ratios.

in other words a ratio of 33/33/33, would mean 150g of carbs, 150g protein, 150 g fat respectively…

-Brian

[/quote]

150g carbs, 150g protein, 67g fat…big difference.

7

[quote]
150g carbs, 150g protein, 67g fat…big difference. [/quote]

this is beacue 1g of fat in 9 cals, whereas 1g of protein or carbs is 4 cals…