Help with muscle gain diet & workout (I'm slightly new to macros and clean dieting for muscle gain)

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  • ndj1979
    ndj1979 Posts: 29,139 Member
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    OP you have already gotten some solid advice..one thing I will add is that if you want to bulk doing cardio everyday that you workout is going to be massive overkill....at the most, you should be doing maybe 20 to 30 minutes a week of light cardio while bulking...
  • ndj1979
    ndj1979 Posts: 29,139 Member
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    MrM27 wrote: »
    ndj1979 wrote: »
    OP you have already gotten some solid advice..one thing I will add is that if you want to bulk doing cardio everyday that you workout is going to be massive overkill....at the most, you should be doing maybe 20 to 30 minutes a week of light cardio while bulking...
    I was going to say that about cardio but didn't.

    don't worry, I got your back!
  • JoRocka
    JoRocka Posts: 17,525 Member
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    We don't have sprinkled turds at my office- we have *kitten* filled twinkies.

    I mean- I could supply those if someone needed- guess it depends on if you prefer more crunch- or more of a cake product load of rubbish.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
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    The number of calories you consume over your TDEE will determine your rate of weight gain. While I agree that your current intake is too low for your stats to bulk on, if you're maintaining on 1800 calories, I doubt you'd be able to consume 3500 without putting on a good bit of fat as well.
  • AMonari
    AMonari Posts: 49 Member
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    @MrM27: Thanks for the post. I'll answer your questions in more detail very soon but in short what you proposed i.e. Protein at .6-.87g per lb of bodyweight | Fat at .4g per lb of bodyweight, minimum | Carbs with the rest is roughly above what the calculator on http://iifym.com/iifym-calculator/ gave as a nutrition option i.e. Protein: .7 grams per lb. of body weight and for Fat: .30 grams per lb. of body weight

    I'll stick your grams to lb of bodyweight suggestions into the IIFYM calculator to get a rough estimate of total calories to be consumed per day and per meal.

    As for the training side regarding what you mention in terms of a proper training programme what compound based training programme could you suggest as a starting point for a 5 day training pattern say with day 6 as a rest day? Apologies if my qst regarding a training programme is straight to the point.

    And I'll add pics taken under better lighting including back pics.

    Thanks.
  • AMonari
    AMonari Posts: 49 Member
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    @ pwrlftr82: Thanks. I've been through several calculators and I do agree they are not equal but on average they give me a TDEE of 2267 calories/day. Yeah I'll look to change my program but before this I'm still taking in posts after your last post.
  • AMonari
    AMonari Posts: 49 Member
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    @ForecasterJason: I'm aware gaining fat is part of the gaining process but is the bit i'm looking to avoid overdoing leading to defeating the purpose of bulking. Based on my logging on the app at the moment my % calorie breakdown is carbs - 64% | protein - 25% | fat - 11%.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
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    I would increase fat intake and reduce carbs and/or protein a bit. 11% of total calories is quite low for fat. Usually most recommendations are no lower than 15-20%.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
    edited December 2014
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    MrM27 wrote: »
    ForecasterJason wrote: »
    I would increase fat intake and reduce carbs and/or protein a bit. 11% of total calories is quite low for fat. Usually most recommendations are no lower than 15-20%.

    Why reduce carbs when he needs to increase calories to begin with?
    My assumption was that his macro nutrient breakdown was taking into account the amount of calories needed to bulk.

  • AMonari
    AMonari Posts: 49 Member
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    @MrM27: I really appreciate the advice regarding the frequency of the lift days. My 1 rep max lifts on the routines you asked are as follows:

    Barbell flat bench press - 37.5kg
    Squat - 40kg using smith machine and 35kg the same using the regular bar which in the gym I attend is roughly 45lbs/20kg.
    Deadlift - 35kg
    Overhead standing press - 20kg

    I guess the above values are lightweight.

    I'm going to dig deeper into each of the programs.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Don't worry about it being light weight or not- there is no need to qualify your work.

    If those are you 1 rep max's - so be it. Let your work be as it is. There is no shame in that- we all start somewhere. You never need to justify where you are working.

  • AMonari
    AMonari Posts: 49 Member
    edited December 2014
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    @MrM27: Also having done an initial search regarding the Push/Pull/Legs or an Upper/Lower split I found the following info:
    upper/lower split bodybuilding.com:

    http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm

    http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-3.html

    http://www.bodybuilding.com/fun/workout.php?days==%204&start=10&exercisenumber=&goals=&type=split&setsnumber=&order=exercisenumber&checked=yes
    push pull legs bodybuilding.com:

    http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-3.html

    http://www.bodybuilding.com/fun/ryan-went-from-skinny-to-shredded.html

    http://forum.bodybuilding.com/showthread.php?t=149807833

    I'm aware I can't randomly pick and copy a program as my targets are different but are any of the above programs reasonable or are they just a waste of time?
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Not for nothing- but I find *most* of the BB.com workouts LOOK good b/c they are well packaged on paper- they have pretty pictures etc and show you what to do- but they tend to be overly complicated.

    Every once in a while I get peckish and look at them- and wonder about doing them- and I just go "nope nope nope" to complicated.

    Most people can get away with a significantly more simple break down and get out of it.

    Don't get sucked into their pretty marketing- they are good at packaging things to generate interest.

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