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Ratchetlechat

Quelqu'un pour vérifier si mes calculs sont bons ? (kcal/nutriments)

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Salut,

 

Motivé par un pote, j'ai décidé de commencer la salle et pour faire les choses bien, j'ai essayé de calculé mes besoins en calorie, ainsi que la quantité de protides/glucides et lipide que j'aurais besoin tous les jours afin de commencer a manger un peu mieux.

J'ai regardé pas mal de videos, de mecs qui donnent des conseils, j'ai aussi lu quelques guides et j'en suis arrivé à la conclusion que j'ai besoin de 3000kcal par jour. Ce chiffre me parait trop élevé, mais vu que j'y connais rien, j'ai pas non plus envie de faire de conneries en le modifiant au pif. Je me suis servi de ces sites pour faire mes calcules :

 

https://www.personal-sport-trainer.com/blog/besoin-calorique-journalier/

https://www.foodspring.be/fr/calcul-calories

 

Je mesure 1m81, j'ai 25 ans et je fais actuellement 96kg, je suis balayeur de rue, donc un taff relativement physique. Est ce que 3000kcal par jour c'est trop selon vous ? Et si oui, quel serait le chiffre approximatif qui s'approcherait de mes réels besoin en sachant que mon but, serait de perdre du poids, pour pouvoir commencer par la suite, à faire une prise de masse seine (donc surtout du cardio au début).

 

Aussi, j'ai commencé à me poser la question sur mes besoins journalier en lipide/glucide/protide, et globalement, je suis tombé sur ce genre de trucs :
- 2g/kg/jours (proteine)
- 3g/kg/jours (glucide)
- 1g/kg/jours (lipide)

 

ainsi que sur un truc du genre :

- 1 gramme de protéines équivaut à 4 calories.
- 1 gramme de glucides équivaut à 4 calories.
- 1 gramme de lipides équivaut à 9 calories.

 

Et dans la plus part des vidéos que j'ai vu, les mecs expliquaient qu'en fait, c'était la masse des muscles qui comptait qu'il fallait enlever la masse graisseuse, j'ai donc enlever environ 25% pour arriver à un truc du genre :

- 96 kg = 72 kg de muscle donc j'ai besoin de :

- 144g de protéines = 576 kcal
- 216g de glucides = 864kcal
- 72g de lipide = 648 kcal

= 2088kcal

 

et vu que cette valeur me semblait trop basse (par rapport aux 3000 kcal que je pense avoir besoin), j'ai multiplié toutes ces valeurs par 1.4 ce qui donne au final :

- 202g de proteines = 808kcal
- 302g de glucides = 1208 kcal
- 101g de lipide = 909 kcal

= 2925 kcal

 

Bref, ces derniers chiffres sont donc les chiffres finaux que j'ai eus. Et comme pour les 3000kcal, ça me semble beaucoup. La plus part des régime a 3000kcal qui sont proposés sur le net, concernent une prise de masse et pas une sèche. Les chiffres pour les sèches sont plus aux alentours des 2000 que des 3000kcal.

j'ai pas besoin d'avoir des valeurs exactes, j'ai juste besoin de savoir si ça semble probable ou pas pour des gens habitués à manipuler ces valeurs au quotidien. J'ai jamais contrôlé mon alimentation, du coup j'ai pas de points de comparaison et c'est sur ces valeurs que je me baserai pour créer mes menus. Merci d'avance à ceux qui prendront le temps de me répondre ! (J'ai créé un compte juste pour avoir votre avis !)

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bonjour et bienvenue

 

je ne suis pas assez calée pour répondre a ta question, par contre si tu débute vraiment, je te conseillerais, pour le moment, 

1- revoir l'alimentation en supprimant tout ce qui est industriel, plats préparés, viennoiseries, sucreries, alcool, soda, sucre raffiné ( blanc), pain blanc, etc

2- familiarises toi avec la salle, et en même temps que ton cardio ( diversifie les appareils ) apprend la technique  des mouvements. c'est ce qui te permettra de progresser en évitant les blessures, mais ça peut arriver quand même.

quand 1 et 2 deviendront routinier, sans même que tu t'en aperçoives tu auras acquis bien des choses et tu seras alors prêt à entrer dans ces calculs barbants et contraignant.

 

bon courage à toi 

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Salut,

L'alimentation est un vrai problème pour moi, au delà de la salle et de la remise en forme que ça va entrainer, j'ai vraiment envie de commencer à faire un peu gaffe a ce que je mange. Jusqu'à maintenant, je mangeais un peu ce que je voulais, quand je voulais et dans des quantités complétement démesurées et clairement, c'est quelque chose qui n'aurait plus de sens si je commence le sport sérieusement.

 

C'est peut être une question un peu précipitée par rapport à mon niveau. Mais vu que dans tous les cas, j'vais devoir repartir de zéro et faire des efforts pour améliorer ce que je mange, je me dis que c'est mieux de partir directement dans la bonne direction. Vous serez d'accord pour dire que ça serait dommage de se saborder soi même à cause d'une bête erreur de fourchette de mes besoins.

 

Dans la plus part des guides que j'ai lu, ils disent qu'en gros y a pas de formules magiques, que si on dépense plus d’énergie qu'on en consomme, on maigri. Ça c'est relativement évident, mais comment savoir combien d’énergie on dépense ? Et c'est à cette question que j'ai tenté de répondre. Je suis arrivé à la conclusion qu'en mangeant 3000 kcal par jour, je perdrais du poids, et je me posais juste la question de si ce chiffre semblait plausible ou si au contraire, il semblait vraiment trop éloigné de la réalité.

 

Si quelqu'un d'assez expérimenté sur la question arrive et me dit : "moi ça me semble plausible" alors je saurais que je vais dans la bonne direction et je pourrais ajuster au fur et à mesure. Si par contre elle me dit : "A vue d’œil, ça me semble un peu exagéré", bah je saurai que j'ai probablement surestimé mes besoins énergétique. Ma question n'a pas beaucoup plus de prétention que ça.

 

En tout cas, merci de ta réponse, j'ai bien pris note de tes conseils !

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Le 10/11/2018 at 20:45, Ratchetlechat a dit :

C'est peut être une question un peu précipitée par rapport à mon niveau

pas du tout, je te met juste en garde. quand on commence on a tendance a vouloir se précipiter et tout changer a la fois. c'est rare que cela fonctionne et bien souvent il faut faire machine arrière pour repartir du début.

avant de sauter il faut savoir marcher, et encore avant il faut tenir debout.

 

a l'occasion repasses dire où tu en es et partager ton expérience. 

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However, some people prefer taking them in the evening to relax and unwind.   Visit Dynamax Pro CBD Gummies’ “OFFICIAL WEBSITE” by clicking this link.   Dosage Guidelines The optimal dosage of Dynamax Pro CBD Gummies can vary depending on individual factors such as weight, metabolism, and the desired effects. A common starting dosage is one gummy per day, containing around 10–25mg of CBD. It is essential to follow the manufacturer’s instructions on the packaging or consult a healthcare professional for personalized dosage recommendations.   Potential Side Effects of Cbdynam Pro CBD Gummies When using Dynamax Pro CBD Gummies, some individuals may experience certain side effects, although they are generally considered to be mild. It’s crucial to be aware of these potential side effects to make an informed decision about using the product. You should stay away from the typical bad effects listed below:   1. Digestive Issues Some users may experience gastrointestinal disturbances such as diarrhea, nausea, or stomach discomfort after consuming Dynamax Pro CBD Gummies.   2. Dry Mouth Another common side effect of CBD products, including Dynamax Pro CBD Gummies, is dry mouth. By staying hydrated and consuming lots of water, this can be mitigated.   3. Drowsiness CBD has a calming effect on the body, which can lead to feelings of drowsiness or fatigue, especially when taken in higher doses. It’s important to avoid operating machinery or driving while experiencing drowsiness.   4. Interaction with Medications Dynamax Pro CBD Gummies may interact with certain medications, so it’s crucial to consult with a healthcare professional before adding CBD to your regimen, especially if you are taking prescription medications.   Visit Dynamax Pro CBD Gummies’ “OFFICIAL WEBSITE” by clicking this link.   Precautions to Take When Using Dynamax Pro CBD Gummies To ensure a safe and positive experience with Dynamax Pro CBD Gummies, it’s essential to take some precautions. By following these guidelines, you can minimize the risk of adverse effects and maximize the benefits of CBD.   1. Start with a Low Dose When starting with Dynamax Pro CBD Gummies, it’s recommended to begin with a low dose and gradually increase it as needed. This allows your body to adjust and helps you determine the optimal dosage for your individual needs.   2. Consult with a Healthcare Professional Before incorporating Dynamax Pro CBD Gummies into your routine, consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications. With consideration for your unique situation, they can offer tailored advice.   3. Choose a Reputable Brand To ensure the quality and safety of the product, it’s important to choose Dynamax Pro CBD Gummies from a reputable and trustworthy brand. Look for third-party lab testing and transparent information about the ingredients used.   4. Monitor Your Body’s Response Pay attention to how your body responds to Dynamax Pro CBD Gummies. If you experience any adverse effects, discontinue use and consult with a healthcare provider.   Customer Reviews and Ratings   Positive Reviews ·         Many customers praise the effectiveness of Dynamax Pro CBD Gummies in reducing stress and anxiety. ·         Users have reported improved sleep quality and a sense of calm after incorporating these gummies into their daily routines. ·         The natural ingredients and high potency of CBD in these gummies have received positive feedback from customers.   Negative Reviews ·         Some users have mentioned a delay in experiencing the effects of Dynamax Pro CBD Gummies, highlighting the importance of consistency. ·         A few customers have reported an unpleasant taste or texture of the gummies, indicating personal preferences vary.   Ratings On average, Dynamax Pro CBD Gummies have received a rating of 4.5 stars out of 5 based on customer reviews. Factors contributing to the high ratings include potency, effectiveness, and overall value for money.   Visit Dynamax Pro CBD Gummies’ “OFFICIAL WEBSITE” by clicking this link.   FAQs about Dynamax Pro CBD Gummies   How do Dynamax Pro CBD Gummies work? “Dynamax Pro CBD Gummies work by interacting with the body’s endocannabinoid system, which regulates various functions like mood, sleep, and pain perception. CBD helps to promote balance and relaxation.”   Are Dynamax Pro CBD Gummies legal? “Yes, Dynamax Pro CBD Gummies are legal in the United States as long as they contain less than 0.3% THC, the psychoactive compound found in cannabis.”   What is the recommended dosage for Dynamax Pro CBD Gummies? “The recommended dosage of Dynamax Pro CBD Gummies varies depending on individual needs and tolerance levels. 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