Nutrition 101 Carbs Proteins and Fat

[muskate]

Nutrition is something I see so much confusion on and something people make WAY more complicated then it needs to be. In this video I talk about the basics of nutrition and how to determine your calorie needs.

https://www.youtube.com/watch?v=QJY8rImtEoo

The food you eat is comprised of water, micronutrients and macronutrients.

Micronutrients are the components of food that do not provide energy but are still essential for optimal health. Micronutrients include things like vitamins, minerals, anti-oxidants etc

Macronutrients are the components of food that your body uses for energy. There are 4 main macronutrients:
Protein - 4 calories/gram
Carbohydrates - 4 calories/gram
Alcohol - 7 calories/gram
Fat - 9 calories/gram

A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).

Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes

Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.

 

[LevButlerov]

This is one great post - these things seem simple, but many people need those figures. Thanks for this post - these basics will do great stuff for those looking to improve their diets. .

 

[stevesmi]

this is a very important thing for those who are struggling to gain or lose weight

I'm not into the whole counting calories shit, but people need to be AWARE of what is going on with what they put in their mouths. too many skinny dudes claim they get in enough calories, yet when they sit down and calculate it they fall way short consistently. and same with fat dudes coming in too much.

 

[bamboosolid]

so im watching this and I hear "protein.....carbs.....fats....alcohol".... I sit up and think "WTF. .... ALCOHOL????"

Off to google it....yeap, alcohol! Still kinda taken a back by this. ...for whatever reason i never thought alcohol would be a macronutrient....

Thanks again Trevor....im off to do more reading - I'm feeling really dumb right about now!

Sent from my GT-I9305T using Tapatalk

 

[jp4355]

Great Post Trevor.
This makes it simple for those trying to start a Proper Diet.
For a lot of Guys and Gals, this is the Missing Link........................................... JP

 

[Masonic Bodybuilder]

Great video. This explains it in a nice easy way so anyone can plan an appropriate diet for their goals. Nutrition is the most important part when it comes to fitness.

 

[muskate]

so im watching this and I hear "protein.....carbs.....fats....alcohol".... I sit up and think "WTF. .... ALCOHOL????"

Off to google it....yeap, alcohol! Still kinda taken a back by this. ...for whatever reason i never thought alcohol would be a macronutrient....

Thanks again Trevor....im off to do more reading - I'm feeling really dumb right about now!

Sent from my GT-I9305T using Tapatalk

Alcohol is something a lot of people forget about. It is not a part of most regular food items but it is very calorie dense. 7 calories/gram vs 4 calories/gram for carbs

I always laugh when someone eats sugar free foods full of sugar alcohols thinking they are calorie free. Alcohol actually has more calories then carbs...

 

[Jay Scott]

Alcohol is something a lot of people forget about. It is not a part of most regular food items but it is very calorie dense. 7 calories/gram vs 4 calories/gram for carbs

I always laugh when someone eats sugar free foods full of sugar alcohols thinking they are calorie free. Alcohol actually has more calories then carbs...

But how do you see it on the label though?

 

[Angus007]

Thanks. I have been going out of my mind trying to get this on point. This makes it much easier.

 

[Angus007]

Ok.....At the risk of sounding stupid....I am 6'4 250 lbs 43 yrs old. I would like to lose a few pounds but also want to gain some mass. Would I set my calorie intake to lose weight or maintain weight? I would think I should set it for maintaining my current weight while trying to loose fat and gain muscle mass. Is this correct?

 

[kongerstyle]

Good post. Supplements/drugs should be discussed second to macro/micro nutrition. A+

 

[muskate]

Ok.....At the risk of sounding stupid....I am 6'4 250 lbs 43 yrs old. I would like to lose a few pounds but also want to gain some mass. Would I set my calorie intake to lose weight or maintain weight? I would think I should set it for maintaining my current weight while trying to loose fat and gain muscle mass. Is this correct?

You are correct. I would set your calorie level for maintenance calories, train hard and do cardio 4-5 days per week. If you follow a well balanced diet and train hard you should put on muscle while loosing body fat.

The key will be to set up your diet properly. Remember that WHAT you eat is just as important as how much. Calories are just a number. What those calories are comprised of is what really matters.

 

[Angus007]

Thanks for your reply. If you don't mind I have another question. This is my situation. I am starting TRT 1ml. Of test c a week. Having to do this got me thinking "what the hell..I may as well take advantage of this and get myself squared away." Now I know I'm not going to get huge on just the TRT. But with the right diet and training is it going to be possible to make some pretty decent gains? I'm sorry if this sounds elementary but I am new to this and just want to make the best of the situation. Thanks

 

[fraz_732000]

good post, thanks for sharing!

 

[muskate]

Thanks for your reply. If you don't mind I have another question. This is my situation. I am starting TRT 1ml. Of test c a week. Having to do this got me thinking "what the hell..I may as well take advantage of this and get myself squared away." Now I know I'm not going to get huge on just the TRT. But with the right diet and training is it going to be possible to make some pretty decent gains? I'm sorry if this sounds elementary but I am new to this and just want to make the best of the situation. Thanks

Yes, getting prescribed TRT is a life changing experience for most people. Having your testosterone levels go from low to normal-high will make a big difference in your muscle mass, energy levels and over all well being.

With a proper diet and training program, you will be able to put on a significant amount of muscle while loosing body fat.