4,000 calories a day

Bearsy · 05-14-2009, 05:22 PM

is what my trainer is telling me I'm supposed to be eating.

What the fuck?

Even before I started getting serious about losing weight I'd only eat 12-1600 calories a day.

I used to think I ate a lot before I started this, and now I'm supposed to be having five 800 calorie meals a day, and I have to eat every three hours.

I think this dude is just trying to kill me faster.

osirus2020 · 05-14-2009, 05:30 PM

He probably knows what he's doing. I guess it really has everything to do with how much exercise your getting, or something to do with your metabolism.

I dont know, you might want to ask some other trainers. He may just be fucking loopy.

Geeno · 05-14-2009, 05:31 PM

scam

Bearsy · 05-14-2009, 05:51 PM

Quote:

Originally Posted by osirus2020

He probably knows what he's doing. I guess it really has everything to do with how much exercise your getting, or something to do with your metabolism.

I dont know, you might want to ask some other trainers. He may just be fucking loopy.

Naw it's legit, it's a formula that's used all around the world.

Cerpin Taxt · 05-14-2009, 06:00 PM

4000 calories is what you'd want for a heavy muscle gaining workout, which may very well be useful in the long run for you as more muscle = higher metabolism = burned fat.

Having that as the foundation will be good in the future for a cutting phase... because when you do a cut phase, you end up losing not only fat but muscle too.

BUT, having more muscle to begin with will mean you'll be able to maximize the fat burn in the cutting phase.

The calories in your diet should be split between protein, carbs, and (yes,) fat. I found this means of dividing the ratio of the calories which is pretty much the standard from what I've heard in my experience. Granted, I don't follow it this strictly but it gives you an idea of how the calories should be split up.

Quote:

1) Calculate the amount of total calories you need: To gain the most amount of muscle mass, you should be eating roughly 20 calories x Per lb. of Bodyweight.

So, if you weigh 200 lbs, you would need about 4000 calories (200 lbs x 20 calories = 4000 calories).

2) Calculate the amount of protein you need: Here's the formula - Your Bodyweight in lbs x 1.5 grams per protein - So, if you weight 200 lbs, you would need about 300 grams of protein per day (200 lbs x 1.5 grams = 300 grams)

Now, every gram of protein gives you about 4 calories, so in our example, 300 grams will give you about 1200 calories (300 grams x 4 calories = 1200 calories).

3) Calculate the amount of fat you need: Here's the formula - The total number of calories you need x 30% - So, in our example, we calculated above that a 200 lb person would need 4000 calories. About 30% of these calories should come from fat, which would be 1200 calories from fat (4000 calories x .3 = 1200 calories).

Each gram of fat gives you about 9 calories, so in this case, you would need about 133 grams of fat (1200 calories / 9 calories (per gram) = 133 grams).

4) Calculate the amount of carbohydrates you need: This one is easy - The difference between the total number of calories and your calories from protein and fat gives you what you need from carbs. So, in our example, you have gotten 1200 calories from protein, and 1200 calories from fat, for a total of 2400 calories. Since you need a total of 4000 calories, you would fill the gap with 1600 calories from carbohydrates (4000 total calories - 2400 calories (from fat & protein) = 1600 calories from carbs).

Each gram of carbohydrates gives you about 4 calories, so in this case, you would need about 400 grams of carbohydrates (1600 calories / 4 calories (per gram) = 400 grams).

Even with all that, you've got to remember that proper nutrition accounts for 70-80% of your gains/losses! So no matter how much you work out, the only way for the best results is to change your eating. I'd recommend making these changes VERY gradually as they are much more difficult to stick to compared to working out alone.

Some fundamentals...:

Quote:

1) You must, at all cost, reduce refined, processed sources of carbs, such as white bread, pasta, and white rice. This is because these carbs are of very little nutritional value and high in "empty calories". These foods digest way too fast, sending your insulin levels spiking through the roof, crashing your metabolism, and robbing you of energy. These foods are notorious for converting into fat.

2) You must, at all cost, completely avoid foods with artificial sugar, such as artificial fruit juice, soda, and candy. Once in a while, maybe twice a month, it is okay for you to treat yourself to a small dessert.

3) You must, at all cost, completely avoid fried foods! There is no exception to this rule. Fried foods are high in trans fats and saturated fats, and these types of "bad fats" go straight to your gut and right into your arteries. Run from fried foods as if they are a plague.

Other than that, you are free to enjoy all types of meat, fruits, vegetables, whole grains and breads (whole wheat and whole oats)...

Now, I'm no body builder or anything, but even loosely following these guidelines have really improved my results!

Good luck and congratulations on getting started! It's the hardest part of all, but the more you see results, the more motivated you'll be! Just remember, there is no substitute for hard work, and things don't just happen in one week or one month for that matter!

Bearsy · 05-14-2009, 06:03 PM

He's got me on a 40/40/20 C/P/F regimen. It's hard as fuck to keep it accurate though.

Cerpin Taxt · 05-14-2009, 06:07 PM

No kidding, I don't even think I'd have the patience for that and I've been working on this stuff for over a year.

Really, I'd start with those fundamentals I showed you as being the most important, because even fried chicken has carbs, protein, and fat...

Bearsy · 05-14-2009, 06:16 PM

Yeah I never eat fried shit, it makes me sick.

I honestly don't know how I got as big as I am, cause I never really eat bad, I have a sweet tooth for cantaloupe, not candy(I hate 95% of the candy I come across) and I don't eat a lot.

So I'm pretty sure it's some physiological shit that I might need surgery or something for, which I really don't want to fuck with.

msicidron · 05-14-2009, 06:50 PM

this guy doesn't by any chance own your local grocer or anything, does he?

pacman · 05-14-2009, 06:58 PM

Bearsy in one years time:

vanilla · 05-14-2009, 07:04 PM

that's hideous...

it's really healthy to eat more often; several small meals per day

tedkennedy · 05-14-2009, 07:05 PM

losing weight is less about how much calories you eat and more about how active you are, and what you eat.

if you work out you are definetly going to be hungry so maybe thats the logic behind it along with what previous people said about gaining muscle mass and increasing metabolism. trying to limit your calories to less than what an average person should eat in a day (aka starving yourself) is generally a failed way to lose weight and you'll just end up being hungry and unhappy.

Ego Tripping · 05-14-2009, 07:35 PM

Quote:

Originally Posted by vanilla

that's hideous...

it's really healthy to eat more often; several small meals per day

Really just depends on your body type though.

I find that the best way to get healthy is take note of what your body really likes to what it doesn't. Helps to know your blood type too, since it might explain why you crave certain types of foods (which your body wants/needs). I find I really need starches; rice, potato, wheat, barley (*sips beer*), etc.. but not so much meat for my personal sustenance.

Following a diet or a regimen is great if you take what they teach you and apply it your own way. I feel the reason most diets or trainings don't work is because they are taken too literally...what is great for one body type is horrible for another.

Either way, just decide on what you really want to be; leaner or muscular, since they are very different paths.

al-Mu'akhkhir · 05-15-2009, 10:54 AM

what is the deal here, 4k calories isn't that much, isn't that like the daily recommended intake for an adult?

and yeah 4 or 5 smaller meals a day is healthier than 3 large ones..

Flamingnun · 05-15-2009, 11:18 AM

Thats closer to double the recommended daily intake for men.

Bearsy · 05-15-2009, 11:26 AM

Aye, 2000 a day is the average daily recommended amount

al-Mu'akhkhir · 05-15-2009, 11:29 AM

well bearsy (not trying to be rude) but how many times the normal weight of a male your height are you?

obviously bigger peeps need more calories to keep them going.

Krunk · 05-15-2009, 11:32 AM

4000 calories?!? goddamn, sounds like he's trying to get you fat or something!

al-Mu'akhkhir · 05-15-2009, 11:33 AM

oh i see i thought bearsy said he'd eat 16,000 cal a day... dunno why.

in any case starving yourself is also a good way to put on fat.

shelbert008 · 05-15-2009, 11:45 AM

Quote:

Originally Posted by Ego Tripping

Really just depends on your body type though.

I find that the best way to get healthy is take note of what your body really likes to what it doesn't. Helps to know your blood type too, since it might explain why you crave certain types of foods (which your body wants/needs). I find I really need starches; rice, potato, wheat, barley (*sips beer*), etc.. but not so much meat for my personal sustenance.

Following a diet or a regimen is great if you take what they teach you and apply it your own way. I feel the reason most diets or trainings don't work is because they are taken too literally...what is great for one body type is horrible for another.

Either way, just decide on what you really want to be; leaner or muscular, since they are very different paths.

That's really cool dude because I know my blood type, where could I get this sort of information?

05-14-2009, 06:07 PM	#7 (permalink)
Cerpin Taxt Yahookan Zealot Join Date: Jun 2002 Location: Canada Posts: 7,213 Blog Entries: 1 Thanks: 843 Thanked 1,919 Times in 1,011 Posts	No kidding, I don't even think I'd have the patience for that and I've been working on this stuff for over a year. Really, I'd start with those fundamentals I showed you as being the most important, because even fried chicken has carbs, protein, and fat... __________________ Step Back. Evaluate. Recognize. "All memory is really a form of regurgitation of undigested experience." -Alan Watts

05-14-2009, 06:50 PM	#9 (permalink)
msicidron vibing Join Date: May 2007 Location: North America Posts: 959 Thanks: 229 Thanked 157 Times in 122 Posts	this guy doesn't by any chance own your local grocer or anything, does he? __________________ \|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|\|

05-14-2009, 07:04 PM	#11 (permalink)
vanilla the cunning linguist Join Date: Mar 2003 Location: 514 Posts: 5,349 Thanks: 11 Thanked 137 Times in 92 Posts	that's hideous... it's really healthy to eat more often; several small meals per day __________________

05-14-2009, 07:05 PM	#12 (permalink)
tedkennedy now 14% blacker Join Date: Apr 2005 Posts: 3,229 Thanks: 71 Thanked 585 Times in 364 Posts	losing weight is less about how much calories you eat and more about how active you are, and what you eat. if you work out you are definetly going to be hungry so maybe thats the logic behind it along with what previous people said about gaining muscle mass and increasing metabolism. trying to limit your calories to less than what an average person should eat in a day (aka starving yourself) is generally a failed way to lose weight and you'll just end up being hungry and unhappy. __________________ matthew munari

05-15-2009, 10:54 AM	#14 (permalink)
al-Mu'akhkhir Vem Para Ficar Join Date: Jun 2006 Location: in some pussy Posts: 3,203 Thanks: 500 Thanked 351 Times in 270 Posts	what is the deal here, 4k calories isn't that much, isn't that like the daily recommended intake for an adult? and yeah 4 or 5 smaller meals a day is healthier than 3 large ones.. __________________

05-14-2009, 06:58 PM	#10 (permalink)
pacman lets get tropical Join Date: Apr 2008 Location: florida Posts: 711 Thanks: 60 Thanked 193 Times in 143 Posts	Bearsy in one years time:

05-15-2009, 11:18 AM	#15 (permalink)
Flamingnun Shpadoinkle Join Date: Mar 2003 Location: roflmao Posts: 17,491 Thanks: 1,046 Thanked 2,633 Times in 1,185 Posts	Thats closer to double the recommended daily intake for men. __________________

05-15-2009, 11:29 AM	#17 (permalink)
al-Mu'akhkhir Vem Para Ficar Join Date: Jun 2006 Location: in some pussy Posts: 3,203 Thanks: 500 Thanked 351 Times in 270 Posts	well bearsy (not trying to be rude) but how many times the normal weight of a male your height are you? obviously bigger peeps need more calories to keep them going. __________________

05-15-2009, 11:33 AM	#19 (permalink)
al-Mu'akhkhir Vem Para Ficar Join Date: Jun 2006 Location: in some pussy Posts: 3,203 Thanks: 500 Thanked 351 Times in 270 Posts	oh i see i thought bearsy said he'd eat 16,000 cal a day... dunno why. in any case starving yourself is also a good way to put on fat. __________________

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