Need some advice - Nutrition Need some advice - Nutrition

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Thread: Need some advice - Nutrition

  1. #1
    Join Date
    Jan 2021
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    Default Need some advice - Nutrition

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    Hi, I'm 43 years old, 6'4" ish and I fluctuate between 220-230.

    I'm new to both the gym and SS. I've never been heavy, didn't break 200 till my early 20's 210 in my early 30s.

    I have listened to the podcasts Mark did with Robert, and based on what he said I figure I need to be eating about 250g of protein a day. But how much carbs and fat do I need, and what should my daily calories look like?

    I use the my fitness tracker app, and currently have my goals set at 250g of protein, 250g of carbs, and 200g of fat for 3800 total calories. Is this enough? Too much? Too little?

  2. #2
    Join Date
    Aug 2013
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    Phoenix, AZ
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    I'd go 400 g carbohydrate and 140 g fat

  3. #3
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    Jan 2021
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    400 carbs?



    O.K. Ill plug that in and try. I'ts been hard enough meeting the goals as is, but If that's what it takes...

    Serious question, Beer counts as carbs right?

  4. #4
    Join Date
    Jun 2019
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    67

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    I highly recommend picking up Renaissance Diet. It clearly explains calories, macros, supplements, etc. Very clear help on determining calories, protein, carbs, fats

  5. #5
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    Beer is probably closer to a fat since alcohol has 7 calories per gram. It is it's own nutrient though so none of this "beer is carbs" nonsense haha. You need to eat 400 g/d and make that work for a week. You'll thank me immediately.

  6. #6
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    Jan 2021
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    I'm trying, but it aint easy. I'm not a bresd or taters kind of guy

  7. #7
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    Sep 2019
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    Robert, I'm curious... How do you practically eat 400g carbs? Extra potatoes / rice / bread? I cannot imagine being able to eat that amount of carbs in veggies, or even fruit. Just thinking about the fiber alone makes my stomach hurt.

    Quote Originally Posted by Robert Santana View Post
    Beer is probably closer to a fat since alcohol has 7 calories per gram. It is it's own nutrient though so none of this "beer is carbs" nonsense haha. You need to eat 400 g/d and make that work for a week. You'll thank me immediately.

  8. #8
    Join Date
    Sep 2019
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    49

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    Quote Originally Posted by Greybeard_Mark View Post
    I'm trying, but it aint easy. I'm not a bresd or taters kind of guy
    Bread and potatoes arenít the only source of high carbs.

    Two cups of oats and two bananas is 150 carbs.

    Fill in with other high carb veggies like:
    Squash
    Sweet Potatoes
    Tomatoes
    Corn
    Peas

    Along with normal consumption of bread and taters, you should be able to get there easily without the beached whale feeling.

  9. #9
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    Jan 2021
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    Another question. Obviously it's important to meet or exceed my protein and carb goals, but is my fat goal a ceiling, a target, or does it not matter?

  10. #10
    Join Date
    Jul 2018
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    440

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    starting strength coach development program
    Robert,
    Do you ever suggest folks with busy schedules add in maltodextrin or waxy maize to help hit those carb goals?

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