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Ciao,
dovrei cambiare nuovamente la mia dieta...
per favore mi dite, in base a cosa, riesco a trovare le quantità di pro, carbo, grassi e kcal, giuste d'assumere durante il giorno?
Come sapete, sono alto 176 cm per 72 kg.
Mi alleno 3 volte a settimana, lun-mer-ven .
Per le proteine, credo di aver capito bene il concetto, 2 gr per ogni kilo sono piu che buoni, e per i carbo? i grassi?? e ste calorie? 2800 3000 ?
Ditemi ditemi.

La colazione di stamattina:

300ml latte parzialmente scremato
3,15 pro 4,95 carbo 1,60 grassi 47 kcal 120mg calcio
50gr corn flakes
3,5 pro 42 carbo 0,9 grassi 186 kcal
125gr yogurt
4,25 pro 19,4 carbo 4,6 grassi 136 kcal 126mg calcio
10gr nocciola
1,25 pro 0,15 carbo 6,2 grassi 62,4 kcal

tot 12,15 pro 66,5 carbo 13,3 grassi 431,14 kcal 246 calcio

è povera???

Spuntino metà mattina!

50gr di pane
4 pro 34 carbo 0 grassi 145 kcal
20gr di bresaola
6,80 pro 0 carbo 0,8 grassi 35 kcal
100gr kiwi
1 pro 9 carbo 1 grasso 44 kcal
10gr noci
1,52 pro 1,37 carbo 6,52 grassi 65 kcal

tot 13,32 pro 44,37 carbo 8,32 grassi 289 kcal

Pranzo di oggi!

100gr di pasta
12 pro 72,2 carbo 1,5 grassi 350 kcal
50gr di tonno
12,5 pro 0 carbo 0 grassi 51,5 kcal
10gr olio extraV.
0 pro 0 carbo 10 grassi 90 kcal

tot 24,5 pro 72,2 carbo 11,5 grassi 491,5

Spuntino pomeridiano!

6 gallette di riso
3,6 pro 39 carbo 1,2 grassi 180 kcal
90gr di manzotin
13 pro 0,30 carbo 1,5 grassi 66,70 kcal
1 mela
0 pro 11 carbo 0 grassi 44 kcal
10gr noci
1,52 pro 1,37 carbo 6,52 grassi 65 kcal

tot 18,12 pro 51,37 carbo 9,22 grassi 355,7 kcal

Quote:

Originariamente inviato da effect (Scrivi 15920)

Devi partire dal concetto che una dieta per essere adeguatamente equilibrata deve avere le seguenti proporzioni:
-50-55% carbo
-30-27% proteine
-20-15% grassi

all'incirca..sul calcolo delle kcal devi vedere tu questo è un modello di calcolo per mettere massa:

Quote:

MEN: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) — (6.8 x age)

BMR->è approssimativamente il tuo metabolismo basale

for example, a 29-year-old man, 5'9" (175 cm) and 207 pounds (94 kg):

BMR = 66 + (13.7 x 94) + (1.7 x 175) — (6.8 x 29)

BMR = 66 + 1287 + 297 — 197

BMR = 1453 calories

This man would burn 1453 calories in a 24-hour period, while doing absolutely nothing.

Depending on your daily activity, your actual Daily Energy Expenditure (DEE), or the amount of calories you burn in a day, will vary. You can estimate this amount by multiplying your BMR by an "activity" factor.

1.0 = sedentary (do nothing all day but eat potato chips and watch TV)

1.2 = very light activity (desk job, no training, some walking)

1.4 = light activity (no training, job might require some light physical labor)

1.6 = moderate activity (most of us: a physically undemanding job, but training on a regular basis)

1.8 = high activity (daily training plus a somewhat physically active job or lifestyle)

2.0 = very high activity (twice-a-day training, sports + training. or training + a very demanding job)

So in our example, if our 1453-calorie subject is moderately active, his DEE would be around 2324 calories per day (1453 x 1.6). This means that he needs to consume 2324 calories per day, just to maintain his physical status quo (neither gaining nor losing weight).

You should remember, again, that these are only approximate figures. It's better than guessing, but it's only really precise with "normal" individuals. If you're a mesomorph (naturally very muscular and lean), for example, this formula tends to underestimate your caloric expenditure by around 10%. It's still a workable formula, though it might require some tinkering and tweaking.

Another way to establish your DEE is to record everything you eat for a week, then calculate your caloric intake. If you neither gained nor lost any weight in that 7-day period, then you basically ate at your DEE. This method, although a bit more precise, can be a real pain in the ass, so most people should stick to the calculation and adjust their caloric intake depending on how their body is responding.

mi raccomando teni conto che questo è un procedimento analitico, quindi nella realtà le cose poso essere diverse;)

Si, oggi sto mangiando a "caso" , voglio vedere in fine, quante pro e company ho assunto durante la giornata.
;)

Le mie calorie basali dovrebbero essere 1222,3.

Mi alleno 3 volte,ho calcolato in base ad hig actvity,è giusto? ed è uscito che le calorie che spendo sono 2200,14.

Quindi nn ho capito, per la massa bisognerebbe assumere una quantita' superiore di quelle spese?

Cena!

100 gr di filetto di vitello
20,7 pro 0 carbo 2,7 grassi 107 kcal
50 gr di insalata mista
0,45 pro 0,55 carbo 0,1 grassi 4,75 kcal
20gr olio extraV.
0 pro 0 carbo 20 grassi 180 kcal
200 gr di pane
16 pro 136 carbo 0 grassi 580 kcal

tot 37,15 pro 136,55 carbo 22,8 grassi 871 kcal

Quote:

Originariamente inviato da effect (Scrivi 16473)

we come fai a calcolare le calorie degli alimenti in modo esatto?:D

Quote:

Originariamente inviato da dert (Scrivi 16462)

MEN: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) — (6.8 x age)

BMR->è approssimativamente il tuo metabolismo basale

for example, a 29-year-old man, 5'9" (175 cm) and 207 pounds (94 kg):

BMR = 66 + (13.7 x 94) + (1.7 x 175) — (6.8 x 29)

BMR = 66 + 1287 + 297 — 197

BMR = 1453 calories

This man would burn 1453 calories in a 24-hour period, while doing absolutely nothing.

Depending on your daily activity, your actual Daily Energy Expenditure (DEE), or the amount of calories you burn in a day, will vary. You can estimate this amount by multiplying your BMR by an "activity" factor.

1.0 = sedentary (do nothing all day but eat potato chips and watch TV)

1.2 = very light activity (desk job, no training, some walking)

1.4 = light activity (no training, job might require some light physical labor)

1.6 = moderate activity (most of us: a physically undemanding job, but training on a regular basis)

1.8 = high activity (daily training plus a somewhat physically active job or lifestyle)

2.0 = very high activity (twice-a-day training, sports + training. or training + a very demanding job)

So in our example, if our 1453-calorie subject is moderately active, his DEE would be around 2324 calories per day (1453 x 1.6). This means that he needs to consume 2324 calories per day, just to maintain his physical status quo (neither gaining nor losing weight).

You should remember, again, that these are only approximate figures. It's better than guessing, but it's only really precise with "normal" individuals. If you're a mesomorph (naturally very muscular and lean), for example, this formula tends to underestimate your caloric expenditure by around 10%. It's still a workable formula, though it might require some tinkering and tweaking.

Another way to establish your DEE is to record everything you eat for a week, then calculate your caloric intake. If you neither gained nor lost any weight in that 7-day period, then you basically ate at your DEE. This method, although a bit more precise, can be a real pain in the ass, so most people should stick to the calculation and adjust their caloric intake depending on how their body is responding.

Cè un errore? ho sbaglio?
I numerini non sono gli stessi!

Quote:

Originariamente inviato da _Matty_ (Scrivi 16474)

we come fai a calcolare le calorie degli alimenti in modo esatto?:D

Oltre al file in pdf che ho scaricato qui, in questo forum!
mi dò un aiuto anche qui
Valori nutrizionali degli alimenti
:D

Quote:

Originariamente inviato da effect (Scrivi 16475)

Cè un errore? ho sbaglio?
I numerini non sono gli stessi!

c'è stato un errore di trascrizione, non è 1,7 ma 5 ;)

ok!
allora...

BMR = 66 + (13.7 x 72mio peso) + (5 x 176mia altezza) — (6.8 x 23mia età)

BMR = 66 + 986,4 + 880 - 156,4

BMR = 1776

è quindi? :D

Ah adesso dovrei moltiplicare il mio BMR ( 1776 ) con il livello di attività!

Quote:

1.0 = sedentary (do nothing all day but eat potato chips and watch TV)

1.2 = very light activity (desk job, no training, some walking)

1.4 = light activity (no training, job might require some light physical labor)

1.6 = moderate activity (most of us: a physically undemanding job, but training on a regular basis)

1.8 = high activity (daily training plus a somewhat physically active job or lifestyle)

2.0 = very high activity (twice-a-day training, sports + training. or training + a very demanding job)

mettiamo...
sono sedentario, poichè non ho un lavoro, ma mi alleno 3 volte aa settimana... quale punto metto???