Diet questions

[martylavender]

So one of the trainers at the gym put together a diet plan for me.


Meals per day - 6
Water per day - 1 Gal
Calories per day - 2500
Protien per day - 250g

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1 gram of protien = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories

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40% Protien - 1000 Calories
40% Carbohydrates - 1000 Calories
20% Fat - 500 Calories

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So when figuring out calories I am kind of confused.

Lets say something has

110 Calories
2 Grams of Carbs
6 Grams of Protien
0 Fat

Would I multiply out the calories for the Carbs and Protien and add that to the overall calories of the food?

If that is the case, the foods I can think of have me at around 1300 Calories for protien, 550 Calories for Fat, but the Carbs are extremely low, like around 250 Calories.

Any help with this would be great.

[Thetasteofink69]

I'm not completely sure I understand your question.. But I'll answer it the way I'm reading it

On this plan the calories you consume from carbs should be the same amount of calories that you consume from your protein..

The example that you gave wouldn't have 110 calories.. It would have 32 calories..

2 grams carbs (2x4=8)
6 grams protein (6x4=24)

24+8=32 Calories

[thenothingthatis]

Dude, I think you're getting it all wrong.

Calories are a total measure of energy. Carbs, protein, and fat are measured in grams, but they all have a caloric equivalent. 1 gram of protein is 4 calories total. 1 g carb is another 4 calories total. And 1 g of fat is 9 calories. So if a particular food has 1 g carb, 1 g protein, and 1 g fat, you add it this way: 4 calories + 4 calories + 9 calories= 17 calories total. Hope that helps.

So if in a food label it says that a food has 100 calories, that's the total calories. You don't add anything to it. The amount of protein, carbs, and fat listed on that food label adds up to only 100 calories.

[martylavender]

I'm not completely sure I understand your question.. But I'll answer it the way I'm reading it

On this plan the calories you consume from carbs should be the same amount of calories that you consume from your protein..

The example that you gave wouldn't have 110 calories.. It would have 32 calories..

2 grams carbs (2x4=8)
6 grams protein (6x4=24)

24+8=32 Calories


Right...it doesnt add up to 110 Calories. I am saying if it says 110 Calories at the top plus the other stuff....

So I guess I just dont get how to gauge the diet then at all. I am more confused now then before.

[Thetasteofink69]

What other stuff?... There is no other stuff.. Food is broken down into three groups.. Proteins, Carbs, and Fats.. That's it (Aside from alcohol)

Unless you're reading some crazy messed up label, it should all add up within 10 calories of what you calculated.. The only reason it should be within ten and not exact is because the companies usually round the calorie amount to the nearest 5 or 10 (For example, you won't typically see something with a calorie count of 17, you'll see it with a calorie count of 20)

Here's an example food

290 Calories

25g Protein (100 Calories)
25g Carbs (100 Calories)
10g Fat (90 Calories)

[martylavender]

Right I get that

Maybe I am complicating this way more then I should

How do I figure 1000 Cal of protien 1000 cal of carbs 1000 cal of fat and make it all work together

Thats what I am not getting.

[Thetasteofink69]

You're asking for like a diet plan?.. Find the foods that will get you to those nutritional goals.. There's a million and one different known foods that are great for lifters..

To get those calories you'll need this:

250g Protein
250g Carbs
111g Fat

Except didn't you say you need 500 cals from fat? In that case it would be 55g fat

[gjn5002]

im not sure what you are asking but i thin thetasteofink69 may have just answered it. Go to a site like fitday.com and get an account and it will figure out your calories for you if you are confused.

[thenothingthatis]

You are not complicating this way more than you should. It's simple arithmetic, for goodness sake.

[sanga]

40% Protien - 1000 Calories thats 250g protein, protein has 4 calories per gram
40% Carbohydrates - 1000 Calories thats 250g carbs, carbs have 4 calories per gram
20% Fat - 500 Calories thats 55g fat, fat has 9 calories per gram

Personally I would go with 45% protein, 40% carbs and 15% fat.

[martylavender]

Ok I sat down last night and really hashed it out, and I figured out what I can eat.

Thanks guys