Need nutrition facts for ALL foods.

[bronx_HARDSTYLE]

Aright. Come to find out from people that my diet is the "problem". Or mayby my matabolism is always sky high..which is what i think. Because i eat almost 6 whole meals a day..and take supps...and go to gym 5 times a week...but anyway.

Calories, carbs, and protein are my main concern. But how the fcuk do i know how many calories, carbs and protein are in an 8oz peice of steak or 1lb of chicken breast? I'v searched the net for Nutrition facts and charts..but could'nt find anything. I had found something a couple of years ago but i can't find the site anymore.
So does anyone know of any good sites to find out the nutrition facts for all kinds of foods? I really don't feel like counting cals...but i guess im gonna havta start doin' that shit again.
Also...I can't seem to understand the connection between grams and the amount of food your actually using. For example...3 large sweet potatoes is equal to how many grams?...how do you figure that out??

-thanks

[Easto]

FitDay - Free Weight Loss and Diet Journal

[bronx_HARDSTYLE]

How do i calculate grams into amounts?

[ecke70]

you use a kitchen scale if you really wanna count.

but to be honest i think it kinda evens out and you should just do things a little more on feel.

[paisano3]

'grams into amount' if you mean grams of protein/carbs into calorie amounts...?
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories

hopefully thats what you were looking for.

and nice avi pic...

[Strega]

Not sure what you are having aproblem with, but it sounds like you are a hard gainer. Is this correct? If so, going to the gym 5x a week is too much.

If you are a "hard gainer" you need to eat more, train less often, train more intense and sleep more.

I know this sounds simplistic, but it is what it is.

[bronx_HARDSTYLE]

Originally Posted by Strega

Not sure what you are having aproblem with, but it sounds like you are a hard gainer. Is this correct? If so, going to the gym 5x a week is too much.

If you are a "hard gainer" you need to eat more, train less often, train more intense and sleep more.

I know this sounds simplistic, but it is what it is.

Yeah you could say im a "hard gainer". As far as training, the least i'll go is 4 times a week. And as far as intensity...are you talkin' less rest in between and more weight? Cuz I've done that in the past and it did'nt get me very far. Lately I've dropped the weight a little and have been concentrating more on form and contraction, which is actually working for me at ths time. And starting today I started re-evaluating my diet and my eating scheduale..cuz its very hard to eat when im at work. I don't know what these guys do at work...mayby they all have office jobs or some shit...but I'm walking and on my feet all day..I have to wait for my breaks and i can't always eat. Plus i burn calories all day from walking.

Thanks for the input

[needtolosequick]

Originally Posted by bronx_HARDSTYLE

Yeah you could say im a "hard gainer". As far as training, the least i'll go is 4 times a week. And as far as intensity...are you talkin' less rest in between and more weight? Cuz I've done that in the past and it did'nt get me very far. Lately I've dropped the weight a little and have been concentrating more on form and contraction, which is actually working for me at ths time. And starting today I started re-evaluating my diet and my eating scheduale..cuz its very hard to eat when im at work. I don't know what these guys do at work...mayby they all have office jobs or some shit...but I'm walking and on my feet all day..I have to wait for my breaks and i can't always eat. Plus i burn calories all day from walking.

Thanks for the input

Heavier weights typically lend themselves to fewer reps and longer rests.

[bronx_HARDSTYLE]

Originally Posted by needtolosequick

Heavier weights typically lend themselves to fewer reps and longer rests.

Thats true..
..but to my understanding...to maintain "intensity" you have to shorten your rest in between sets no matter the amount weight. Unless people have been feeding me shit advice for years.

[bronx_HARDSTYLE]

Originally Posted by paisano3

'grams into amount' if you mean grams of protein/carbs into calorie amounts...?
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories

hopefully thats what you were looking for.

and nice avi pic...

Actually i mean the weight of the food. For example, a pound of steak is equal to how many grams? How the hell would i know that?

and thanks for the comment on the avi pic. greatest of all time. Gotta rep yanno?

[ecke70]

well a puond is 452 grams

[Strega]

Well, if youve already made your mind up that the least you will go to the gym is 4x a week, then I guess I dont need to discuss anymore. You will do what you do and you will more than likely remain a hard gainer and stay skinny.

Diet is only one part of the equation. You can get that part right and still not get the results you are looking for.

[ecke70]

actually to maintain intesity you need to rest. the whole idea with sets is that you can be able to push x kg more times than if you do them in a row.

[bronx_HARDSTYLE]

Originally Posted by Strega

Not sure what you are having aproblem with, but it sounds like you are a hard gainer. Is this correct? If so, going to the gym 5x a week is too much.

I know this sounds simplistic, but it is what it is.

Strega....in this post you told me that goin 5x a week is too much...

Originally Posted by Strega

Well, if youve already made your mind up that the least you will go to the gym is 4x a week, then I guess I dont need to discuss anymore. You will do what you do and you will more than likely remain a hard gainer and stay skinny.

Diet is only one part of the equation. You can get that part right and still not get the results you are looking for.

Then in this post you say that "I've made up my mind that the least i'll go is 4x a week.." I never said that this is my set routine.
But all and all...if 5 times is "too much"...and 4 times is "too little"...wtf is in between?...lol. Your replys don't coincide with eachother. I'm not trying to be a dick...just trying to understand you.

[maverickLA]

There is no special trick to what you want to do.

Train hard, do not leave out legs.

Eat right, clean, and higher calorie. Generally a 40% Carbohydrate, 40% Protein, 20% Fat diet is accepted and works very well. Try to stick with whole grains such as brown rice, black beans, oats, and sweet potatoes for your carbs, don't forget to add in some green veggies. Try to keep your fats from a non-saturated source. Avacado is always a good one as is Fish. Try to eat clean proteins, Fish, Chicken, and lean cuts of red meat. With the information given to you above on the caloric values of grams in macronutrients, you should be able to break down your calories into a 40, 40, 20 rather simply. For exampe:
Daily Total 3000 Calories
40% protein = 1200 calories from protein
This is because 40% of the total (3000) is 1200.
As learned above 1 gram of protein contains 4 calories.
Well you have 1200 calories from protein, this meals you divide 1200 by 4 to find out how many grams of protein you need to consume. In this case it ends up being 300 grams.
Continue to use this process for the remaining macronutrients. (carb and protein are both 4cals/gram, alcohol is 7 and fat is 9)

Volume is key to hypertrophy. 3 to 4 sets per exercise and try keeping your reps between 10 and 15. People will argue heavy weight builds muscle, this is true to a point and in some individuals. But the mass majority of textbook science states male hypertrophy occurs between 8 and 12 reps with proper volume.

Understand the difference between pain and failure. Your muscles will burn till you want to stop before they will fail. Push through that until they fail. Please also note the difference between good pain and bad pain, if your joints are coming out of socket.....well lets just use our heads on that one.

Remain consistent. Huge gains in muscle come from years or training, not months.

The best bodies are reserved for those dedicated enough to take them.

Maverick

[Double3]

Originally Posted by bronx_HARDSTYLE

Strega....in this post you told me that goin 5x a week is too much...



Then in this post you say that "I've made up my mind that the least i'll go is 4x a week.." I never said that this is my set routine.
But all and all...if 5 times is "too much"...and 4 times is "too little"...wtf is in between?...lol. Your replys don't coincide with eachother. I'm not trying to be a dick...just trying to understand you.

No he is saying that both 5 and 4 days a week is too much. I dunno where you got that he said 4 days is too little.

3 Would probably be optimal and you never know 2 might be what you need.

[Double3]

Get a food scale if you are serious about your diet.

[bronx_HARDSTYLE]

Originally Posted by Double3

Get a food scale if you are serious about your diet.

I have a food scale