brokenkitty

Hi there. I was training before for about a good 6 months before i had to stop due to injury. So i have recently got back into it. I am ready to commit again full time. I will be doing a total of 18 hours a week, Kickboxing, Taekwondo and BJJ.

I am wanting to gain some muscle and shed a bit of fat. So is there a certain amount of calories, protein, fat, carbs that i need to make sure i have enough a day to fulfil these needs?

i am also 21 years old and 5'6. weighing around 160.

I know that eating 5-6 meals a day is good and i also know about the types of food i should eat. i am just unsure of the quanities i should be trying to get each day. i will also be training everyday except sunday. I did this before i was injured, and my muscles were well adapted to the routine.

any help would be greatly appreciated.

americanfighter

How in-depth do you want it? I know alot about nutrition. I can give u equations that get very spacific with presentages and caloric intake numbers or general guide lines. With the types of foods to eat and avoid.

At work right now but can give you all u want later tonight.

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brokenkitty

The more in-depth the better. The more information i have would definitely be more helpful, so i can start working on this as soon as possible. Thanks in advance for the help

americanfighter

Ok cool right now I am on my lunch break Need to digg out my text book when I get home and can give you more but I will start you off withsome rather basic stuff. First go online and calculate your BMR and that will give you your recommended caloric intake per day to
Maintain your body as it is. Take that number and multiply it by your activity factor you can look it up but I am guessing you are a 1.3 or 1.4. That will give you around the amount of calories you need to eat per day. Start off following the following guide lines.

1. No soft-drinks you would be amazed at how many calories they can accumulate to. Lots of people drink their calories.
2. Avoid the fryer at all costs. Always grilled or baked preferably grilled.'
3. Eat lean meat. Grilled chicken probably the best turkey is good too on sandwiches.
4. No white bread always wheat and when buying wheat bread look at the ingredients and be sure it is whole wheat not something else.
5. No cheese.
6. Watch the sauces and salad dressings. Tons of calories are hidden in there.
7. As u said 5 small meals a day.
8. About 62 ounces of water a day.
9. The hardest thing to incorporate is fruits and vegs celery sitcos with peanut-butter is good for snacks. Buy "simply jiff" is the best for you not regular jiff
10 avoid candy and sweets.
11 1 or 2 meals a week maybe even a day forget the other 10 rules.

Start off with that I can give you more later but really if you follow that you should be good. There is a wealth of info online too I have searched around there is a sight called spark people it's not bad it's free and it's a good tool to keep track of what u are eating. I don't really use it but I do know people who have and got allot out of it.

Hope that helps for now.

AF

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americanfighter

I will come back with percentages of intake of protein carbs and fat later

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brokenkitty

thanks. i look forward to further information

Brandon1988

It Seems Like a Big Part is Your mentality

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americanfighter

Hey sorry for the delay.

Any way from what i am looking at here this is what you should do.

calories

your BMR x 1.4 (your activity factor) x 5 callories per minute of moderate activity to get your suggested caloric intake.

An adult male should have about 38gm of fiber per day

Carbs about 60% of your caloric intake 5 to 10gm per kg of body weight.

Fat should be up to 35% of caloric intake

Protein should be 1 to 1.06 grams per kg of body weight. 1.2 per kg will maintain muscle mass.

that should be some general guide lines. However there is a reason people get nutritionist. This stuff is hard to keep track of unless you have a plan drawn up. I myself pretty much just follow what i told you in my previous post and that works fine. everyone has a differing opinion this is what was out of my text book.

Hope it helps man. Best of luck AF

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mma13guy

A tip i use is three categories of food (protein, carbohydrates and vegetable) open your hand make each portion the size of your palm and approximately as thick. This gives you enough calories to complete those workouts if you are eating five to six meals a day.

brokenkitty

ahh. i heard something about that before i think. hmm maybe it is true then :P Thanks for the tip