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Weight lifting diet

Posted: Sat Apr 05, 2014 7:21 pm UTC
by Spambot5546
I've taken up weightlifting. I was always a runner, and I know how to eat for running (70/15/15). When it comes to lifting I'm pretty sure my protein to carb ratio needs to change, but I'm not sure by how much. I've read a couple articles that say 1g of protein per pound of body weight (2.2g per kg, 14g per stone). Another article says .82 (1.8 per kg, 11.4 per stone), which I'm going with if only because I can't imagine eating 190 grams of protein every day.

As for carbs, this article puts it at 1.8 per pound (4g per kg, 25 per stone).

Stats on me: I'm male, 5' 11" (180cm, 17.3 hands*) and weight in at roughly 190lbs (86kg, 13.5 stone). I'm already at about the weight I want, I just want to get my body fat down from 17% (it's been a few months, that's where it was last I measured it) to 10-12%. My plan is to eat the appropriate number of calories to maintain my current weight made up of 155g of protein, 350g of carbs, and the rest in mostly unsaturated fats. Sound right to you guys?

*Fun fact, in hands the part after the decimal point is in base 4. Does that mean it's still a decimal point?

Re: Weight lifting diet

Posted: Sat Apr 12, 2014 4:51 am UTC
by DenisL704
I think it should be 1g of protein per lb of lean body weight, not total body weight. So at 190 lbs - 17% bf, 155g is about right.

I'm 5' 9", 190 lbs, bf around 15%, I do lifting and running. myfitnesspal is a good website to help you keep track of everything.

Re: Weight lifting diet

Posted: Sat Apr 12, 2014 2:42 pm UTC
by Spambot5546
'preciate it, mate. I usually use Livestrong, which does basically the same thing. I wonder if I should go with .82 per pound lean mass. That'd put me down to 130 g protein per day.

Re: Weight lifting diet

Posted: Mon Apr 14, 2014 5:31 am UTC
by Habz
How much carbs you should eat depends mostly on your training cycle. I'm by no means an expert, but I've been training weightlifting in a competitivesque manner for a year or so. The amount of carbs in my diet vary between 200-600g a day depending on whether I want to gain muscle or lose weight, calories going from 3000kcal to 6000 a day, protein intake remaining at about 200'ish grams throughout.

Stats on me in case you're interested: Male, 180cm tall, during the last 10 months my weight has gone up from 90 to 95 kilos, fat percent remaining at 12-13 (was 102 kilos at the highest though). Total also improved in the same timespan from 185kg (80 + 105) to 230kg (100 + 130).

Since you're a bit lighter than me, I'd say your numbers seem okay :)