a lot of people have said that you should try and get 25g - 30g of protein with each meal (doing 6 a day), but what about carbs and fats?

personally what i do is take the total amount i'm aiming for each day and divide it by the number of meals and try to do an equal amount at each meal. say if i'm eating 300 grams of carbs a day, i divide that by 6 and try for 50 each meal.

and i know i wont be exactly exact . i might hit 61 for one meal, i might hit 47 for another but what the hay, its close enough. at the end of the day i hit my numbers.

on a workout day this is how i eat

breakfast - carbs/protein/fat
meal2 - protein
preworkout - fat/protein
postworkout - carbs/protein
postpostworkout - protein
before bed - fat/protein

for fiber i usually get most of it in the morning, and in my betweener snacks, which are of course fruits.

now, i dont necessarily only get those nutrients for that particular meal, i just place the most emphasis on them.

is there any way to work out roughly how much carbs / fats you need to consume in a day?

abear...how did you decide on your figure of 300?

oh, i just picked a number out the air. say i'm shooting for 2500 calories a day. when i'm training for size i do a 30/40/30 split meaning 30% of my calories are from protein, 40% from carbs and 30% from fats.

2500 X 30% divided by 4 equals 188 grams of protein

2500 X 40% divided by 4 equals 250 grams of carbs

2500 X 30% divided by 9 equals 83 grams of fat

when it comes time to increase my calories, i only go up about 300 at a time. so i take those 300 calories and see how much of each i need to add.

300 X 30% divided by 4 equals 23 grams of protein

300 X 40% divided by 4 equals 30 grams of carbs

300 X 30% divided by 9 equals 10 grams of fats

now i dont worry about being exact. say like i need to add 10 grams of fat to my meal plan, 1/2 serving of olive or flax oil is 7 grams of fat.

close enough

Your post-post work-out meal should include carbs along with the protein.

k. ill fix that

so is the 30 / 40 / 30 split good to use for fat loss purposes, but with a lower overall number of calories?

id imagine that would work for fat loss. as long as your doing cardio. even eating your normal caloric intake, along with cardio you should lose weight. but dont strength train with a lower caloric intake. bad idea. make sure to eat sever smaller meals a day to keep up your metabolism

A good friend of mine that has won bodybuilding shows designed this diet for me and it has worked great:

Total Calories: 2900
Total Grams Protein: 200
Total Grams Carbs: 300
Total Grams Fats: 100

Meal One: 7:15 a.m
5 egg whites
1 cup (dry) oatmeal
1 Tblsp. Natural Peanut Butter (use Teddy’s)
1/2 wheat bagel with 1 tsp. Honey

Meal Two: 10:15 a.m
4 ounces meat (turkey, chicken, or beef)
1 medium/large yam
1 plain low fat yogurt

TRAIN 12:00 – 1:00

Meal Three: 1:00 p.m
16 ounces Gatorade
2 scoops VP2 (protein). Mix with glutamine
1 banana

Meal Four: 2 to 2:30p.m
4 oz. meat
1 cup cooked rice (mostly brown & some white)
3 oz. broccoli
1 Tblsp. light olive oil with garlic

Meal Five: 5:00p.m
1 ½ Scoops of VP2
1 apple
3 oz. cashews/almonds (get at Nbpt health store)

Meal Six: 8:00p.m
4 oz. meat (turkey, chicken, or beef)
2 oz. cashews/almonds
2 oz. broccoli with 1 Tblsp. olive oil

At bedtime:
Glutamine with water


Condiments: Mrs. Dash, garlic, teriyaki, garlic, lemon

Supplements: Multi Vitamin, Vitamin C, Cod Liver Oil (2 in AM, 2 in PM), Vitrex, Glutamine, Creatine (ISS effervescence)

Water each meal

No more than 2 “cheat meals” weekly.

8 p.m......is it wise to eat that late every night? What time do you go to bed?

its fine to eat that late

there's a calculator thingy on this site:

http://www.bodybuilding.com/fun/idssports3.htm

it tells you how much of each you need depending on your weight, body fat and activity rate.

i have NO idea how accurate it is tho. maybe some of the people here who know what they need to eat in terms of carbs/protein/fat can try it out and see how accurate it is?

personally i find it to underestimate - or maybe that's just wishful thinking on my part

Typically, for general purposes when it comes to food combining, you'll have three P+F meals and three P+C meals.

Try to reduce to 10 carbs when on a P+F meal and 10 fat grams on a P+C meal.

Over at www.johnberardi.com he has some great recipies that will help with this.