Hi Scott, might I ask what are some high protein diet examples? Also, what are the % ratios in protein, carbs and fat should one take for a high protein diet? Some info about me: Weight: 82kg Height: 184cm BF%: Around 20 or less? Resting BMR: 1978.30; In motion: 3066.37.

P.S. Could you explain on resting and in motion BMR? Not quite sure what it means :\

Thanks so much in advance! :D

As far as ratio goes. 

High Protein would look around 40-50% of total calories from protein .  For fat,  i wouldnt go lower than 15%, infact I would make it more like 20-25%. The rest can be filled with carbs.

I would recommend a 40% protein 40% fat and 20% carbohydrate. However, you need to play around with your carb levels and assess how they impact on your body composition and adjust accordingly.

Your resting BMR is how many calories you burn in a completely rested state. In motion correspondes to your Total Daily Energy Expenditure which means how many calories you will burn when exercising. In order to gain mass you must be in a calorific surplus (so 300-500 calories over your TDEE) and a positive nitrogen balance (consuming enough protein; over 2-2.5g per kg of bodyweight). To lose weight you must be in a calorific deficit (300-500 under your TDEE) however if you want to retain muscle mass you must still be in a positive nitrogen balance.

Wow thanks for the awesome explanation! Just wondering though, when you say completely rested state, does that mean staying at home all day or does it include going out with friends and stuff but not exercising? Also, in motion means I will burn a maximum of 3066 calories at the end of the day after exercise and all or could I go higher than that? Thanks in advance and sorry for all the questions!

By a completely resting state I mean calories are only being burnt to keep your organs etc working. There is no movement at all. The figures you have derived from the formulas are only estimates. The when in motion figure estimates how many calories you expend on a daily basis; this includes exercise. Are you primarily bulking or cutting? If I know this I can work out some macros for you.

I see.. So it's safe to say that I burn up to 3k calories each day? Well, I'd like to say i'm bulking as I'm trying to gain in size now as I've lost some muscle mass a few months back. But I still have belly fat around my stomach and waist area so I'm not too sure on what I should do. Currently, I've estimated my caloric intake is somewhere between 2.3-2.5k each day.

I would personally say thats a little high - what are your body stats? Height, weight, body fat %, exercise level

Height: 6 ft 0.5 in or 184cm

Weight: 181.5 or around 82kg +-

I'm not too sure about my BF%.. Don't really know how to calculate it :|

Exercise level would be around moderate or so. I work out around 5days a week.

Also how old are you?

Ah 20 this year.

Okay so I would put your TDEE at around 2800. So lets say you want to put on muscle mass but also lose fat, here's how to work everything out:

1. Add 300 calories = 3100, this now is your target calories per day.
2. Use a 40/40/20 split which equates to: 310g protein, 137g fat, 155g carbohydrate.

So now you have your daily macronutrient intake of 310g protein, 137g fat, 155g carbohydrate.

The important to thing to note here is that I don't want you to take the IIFYM approach. You should try and get a lot of carbohydrates from vegebtables (especially green ones) and also try and get the majority of "starchy" carbohydrates in after your workouts. As for fats try and get in monounsaturates, MCTs and polyunsaturates such as omega 3s. You will get saturates from meat so try and go for lean sources.

Hope this helps.

Woah that's a lot of protein haha! So it's best if i eat like rice or bread immediately after workouts with my protein shake? Also this may be a little too much to ask for, but could you like give a sample meal plan? See, I live in Singapore and I'm studying now so there isn't really much healthy food choices for me at school currently, except Subway(?) being one of the 'healthiest' choicest there. (I choose all the so-called healthy choices from there of course!) Thanks again for your reply!

Also, I have this burning question. Let's say my total calorie intake is 2500. Then I go to the gym, work out and burn around 400 calories. Now, do I subtract this 400 from my total calories intake, making it 2100 or does it stay at 2500?

If you consume 2500 calories a day and then go to the gym and burn 400 calories you are left with 2100 calories for other body functions such as growth, repair, organ functions etc.

I think you are over thinking this but I can understand why. When you calculate your daily calories you decide whether you want to primarily build muscle or lose fat. We have said you want to primarily build muscle but also lose fat along the way. So I calculated your daily intake of macronutrients to do this. So your intake of calories should be around 3100 per day. This number has factored in exercise and eveything so that you are consuming over your TDEE therefore are in a deficit and will gain muscle. The important things are your macronutrients as you must hit each of those targets a day to reach your goals. Here is my nutrional split:

• Around 3000 calories a day
• 120g Fat
• 250g carbohydrate
• 250g protein

As you can see my nutrional tagrgets are slightly different to yours as I have been lifting for a while and this split works best for me as I am gaining muscle and loosing fat. 

I want you to try the macronutrient targets I set for you and see how your body changes.

Ahh okay I think I get it. So no matter after exercise and all, 3k calories consumed will be 3k calories. Also, you said above that I should consume my starchy carbs after workouts right? So I wanna ask, because I've been doing this lately. I usually take 2 scoops of whey, drink it then eat a chicken sandwich. But because my workouta usually end at night, I feel bloated and stuffed later on in the night before I'm about to sleep. So I was wondering whether I could take my protein shake and maybe a banana, then wait 30-45mins before having my sandwich? 

Ahh okay I think I get it. So no matter after exercise and all, 3k calories consumed will be 3k calories. Also, you said above that I should consume my starchy carbs after workouts right? So I wanna ask, because I've been doing this lately. I usually take 2 scoops of whey, drink it then eat a chicken sandwich. But because my workouta usually end at night, I feel bloated and stuffed later on in the night before I'm about to sleep. So I was wondering whether I could take my protein shake and maybe a banana, then wait 30-45mins before having my sandwich?