Help with muscle gain diet & workout (I'm slightly new to macros and clean dieting for muscle gain)
Replies
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you've gotten some great advice - with one common theme: eat more! Be patient, you will get there.0
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@Alicedark: I didnt have four but Thanks for the idea i.e. Avocado bacon cheeseburger. I'll give it a try this wknd.
@jennloella: Yep. i will most defo eat more0 -
Did I miss something, why are you eating "meat free" burgers?
Sounds like a terrible experience to me, especially when you're bulking.
Although, one meal/food selection is really irrelevant in the big picture, and there is no such thing as a food that is "good for bulking" or "good for cutting", as it is a function of your overall daily dietary intake that will determine which path you're on.
Can a burger assist you in development? Sure, if it helps you meet your daily dietary goals.
Is it any "better" or "worse" for your goal than any other individual food? No.0 -
Personally I'll take a nice 1/2lb 80/20 Grassfed Beef Burger smothered in sauteed onions & topped with lettuce, whole fat cheese, and a nice Bacon Grease Infused Olive Oil Spread.0
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beastcompany wrote: »Personally I'll take a nice 1/2lb 80/20 Grassfed Beef Burger smothered in sauteed onions & topped with lettuce, whole fat cheese, and a nice Bacon Grease Infused Olive Oil Spread.
That just made me hungry =D (butter though)
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Hi all,
Since starting this thread I've made changes to my eating based further research on my macros goals/daily protein, carbs and fat intake combined with advice from this thread plus further reading up on quality foods to help with bulking.
In short my daily macros goals breakdown based on a body weight of 66KG and body fat % of 13% is as follows:
Protein => 132g
Carbs => 413g
Fats => 27g
See further down in the post to see how I arrived at the above numbers.
I've attached my adjusted eating plan based on the above numbers. I've been the attached meal plan for the last 5 days and would like some suggestions regarding any improvements I could make with the goal remaining the same as in my original post i.e. bulking
HOW I GOT THE ABOVE FIGURES
To get the above macros figures I used the help of http://forum.bodybuilding.com/showthread.php?t=156380183
Here's a more detailed breakdown:
STEP 1 - FIND BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).:
Basically using the Katch-McArdle:Considered the most accurate for those who are relatively lean. Use if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
My BMR = 370 + (21.6 * LBM)
My LBM = 66 KG + (100 - 13%) / 100 = 57.42
So my BMR = 370 + (21.6 * 57.42) = 1610.27 CALORIES
STEP 2 - TEE = My BMR * Activity Factor
TEE = 1610 * 1.5 => 2415.40 CALORIES
STEP 3 - Select a goal: Either lose, gain or maintain
Generally:
- To ADD weight: ADD 10-20% of the TEE to your TEE calories
- To LOSE weight: SUBTRACT 10-20% of the TEE to your TEE calories
Attempt calc for 2 goals:
GOAL 1 - Maintain:
After step 3 calculation calories remain the same => 2415.40
GOAL 2 - Gain:
=> 10% of 2415.40 = 241.54
Hence to gain based on 10% increment => 2415.40 + 241.54 = 2656.94
SO FOR GOAL 1 - Maintain:
STEP 4 - Macronutrient Needs:
1. Protein:
So - GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
So for me WRT:
STRENGTH training -> 1.4g to 2g per KG bodyweight (about .6 / pound):
LOW END GRAMS/KG VALUES: My weight = 66kg meaning for 1.4g per KG of 66KG my PROTEIN GRAMS/KG of my weight is: 92grams.
HIGH END GRAMS/KG VALUES: My weight = 66kg meaning for 2g per KG of 66KG my PROTEIN GRAMS/KG of my weight is: 132grams.
ENDURANCE training -> 1.2g to 1.8g per KG bodyweight (about .8 / pound):
LOW END GRAMS/KG VALUES: My weight = 66kg meaning for 1.2g per KG of 66KG my PROTEIN GRAMS/KG of my weight is: 79grams.
HIGH END GRAMS/KG VALUES: My weight = 66kg meaning for 1.8g per KG of 66KG my PROTEIN GRAMS/KG of my weight is: 118grams.
General 'bodybuilding' training (same as HIGH END GRAMS/KG VALUES for strength training) -> My weight = 66kg meaning for 2g per KG of 66KG my PROTEIN GRAMS/KG of my weight is: 132grams.
So PROTEIN GOAL: Target should be an DAILY intake of 132 grams OF PROTEIN.
2. Fats:
General guides:
Average or low bodyfat: 1-2g fat/ kg body weight [between 0.4-1g total weight/ pounds]
So for:
0.30g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 19grams.
0.40g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 26grams.
0.5g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 33grams.
1g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 66grams.
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4-1g LEAN weight/ pounds]
Low calorie dieting: You can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
So FAT GOAL: Target should be an DAILY intake of 26 grams OF PROTEIN.
3. Carbs:
For 'general gyres':
simply find the calories left over from subtracting fats/ protein from your TEE:
remaining cals = Total cal needs - ([protein grams x 4] + [fat grams x 9])
Therefore grams carbs = (remaining cals)/ 4
REMAINING CALS = 2415.40 - [(132 * 4) + (26 * 9)]
= 2415.40 - [528 + 234] = 2415.40 - 762
REMAINING CALS = 1653.40 CALORIES
CARBS GOAL Target = 1653.40 CALORIES / 4 = 413.25g
So for 'general goers' CARBS GOAL Target should be an DAILY intake of 26 grams OF PROTEIN.
OR
For athlete involved in a good volume of training:
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
My weight = 66kg meaning for 4.5g per KG of 66KG my CARBS GRAMS/KG of my weight is: 297grams.
My weight = 66kg meaning for 5.5g per KG of 66KG my CARBS GRAMS/KG of my weight is: 363grams.
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
My weight = 66kg meaning for 6.5g per KG of 66KG my CARBS GRAMS/KG of my weight is: 429grams.
INTENSE activity: + 8.5g / kg (more than 4g/ pound)
My weight = 66kg meaning for 8.5g per KG of 66KG my CARBS GRAMS/KG of my weight is: 561grams.
Then find your protein as above normal. Fats then form the remaining cals from your TEE:
remaining cals = Total cal needs - ([protein grams x 4] + [fat grams x 9])
Therefore grams carbs = (remaining cals)/ 4
REMAINING CALS = 2415.40 - [(132 * 4) + (26 * 9)]
= 2415.40 - [528 + 234] = 2415.40 - 762
REMAINING CALS = 1653.40 CALORIES
CARBS GOAL Target = 1653.40 CALORIES / 4 = 413.25g
So for 'more than active general goers' CARBS GOAL Target should be an DAILY intake of 413.25 grams OF CARBS.
Thanks.0 -
I think you messed up the fat calculations.
The 0.40-1 gram is for each pound of bodyweight, not KG. So in your case, the low end (0.4 gram/lb) works out to 58 grams.0.30g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 19grams.
0.40g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 26grams.
0.5g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 33grams.
1g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 66grams.0 -
ForecasterJason wrote: »I think you messed up the fat calculations.
The 0.40-1 gram is for each pound of bodyweight, not KG. So in your case, the low end (0.4 gram/lb) works out to 58 grams.0.30g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 19grams.
0.40g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 26grams.
0.5g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 33grams.
1g FAT / KG => My weight = 66kg meaning for 1g per KG of 66KG my FAT GRAMS/KG of my weight is: 66grams.
Yup0 -
Yes, your maths is wrong - 27g of fat is just silly.0
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Hi all,
Yes indeed I messed up there. For the fat aspect of my macros the following should be correct:
2. Fats:
General guides:
Average or low bodyfat: 1-2g fat/ kg body weight [between 0.4-1g total weight/ pounds]
So for:
1-2g fat/ kg => My weight = 66kg meaning for 1g per KG is: 66 grams
So FAT GOAL: Target should be an DAILY intake of 66 grams OF FAT.
With the above correction in short my daily macros goals breakdown based on a body weight of 66KG and body fat % of 13% is as follows:
Protein => 132g
Carbs => 413g
Fats => 66g
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Hi all,
Having entered in MFP as accurately as I could the above macros breakdown which is based on my changed eating plan which amounts to just above 2300 calories I wanted to get some opinions regarding the differences between my totals and daily goals especially which foods I could vary on my training and non training days in order to bring the totals as close as I could to the goals.
For my goals vs current totals breakdown see the image attachment I called CURRENT TOTALS VS GOALS 17_12_2014.PNG
For my eating plan please see the attachment titled EATING PLAN 17_12_14.pdf
Thanks for any suggestions.
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And by the way as JoRocka stated in my thread and here I'm gradually getting over the idea of completely not gaining fat when bulking !!!0
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WOOT WOOT!!!
Great job!0 -
Up fats ASAP.0
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New macros sound good (eating plan still shows the old ones).
You're definitely overthinking things. Plug in the new macros (you won't get them exact, but ballpark is fine) and log what you eat. Nif you don't gain, eat more
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Hi all,
Just made my diary public. I've been logging my food so y'all could take a look.0 -
beastcompany wrote: »Up fats ASAP.
@beastcompany: Based on my attachment in my earlier post and balancing my macros also as mentioned in my earlier post which foods do you recommend (sorry if I've asked before)?0 -
Yeah, I'm in awe of the amount of vegetables you eat on a normal day, but I couldn't live on the amount of fat you eat without getting murdery. It looks like you eat a lot of salads and raw veg -- could you add some olive or coconut oil, or some avocado? Making some homemade dressing with citrus or vinegar and oil would be good. Using full-fat dairy would help too.0
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beastcompany wrote: »Up fats ASAP.
@beastcompany: Based on my attachment in my earlier post and balancing my macros also as mentioned in my earlier post which foods do you recommend (sorry if I've asked before)?
Peanut butter.
Red meat.
Whole-Fat Dairy Products.
Have a candy bar.
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OMG you must be keeping your local tesco's produce section going. That's a lot of fruit and veg!
Like Alice says, try putting some oil through your salad, I used to make my own with olive oil, vinegar, chilli flakes, mustard seeds - that sort of thing if you don't like store bought.
Are you eating your bran flakes dry? What about some full fat or even semi-skimmed milk. I'm assuming you're veggie, from your diary, but I see dairy in there so how about adding some eggs?
Throw some peanut butter in your shake. You really do need to get that fat macro up - your hormones will be all over the place without it - last thing you want to do is eff with your testosterone if you're looking to build muscle. You're not doing your brain function or joints any good either. Even just some omega 3 or cod liver oil capsules could help get your levels up a bit (flax seed oil if you don't do fish). At the very least, adding more fat is going to cut down the sheer volume of food you're having to put away. Fat WILL NOT make you fat
Edit: most of these suggestions are not what I would do, had I your problem. I'd have a snicker or some Nutella or Ben & jerry's. I can't see you doing that though.0 -
to be fair- there is such a thing as a clean bulk.
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That's a common term- and it has nothing to do with the type of food you eat.0 -
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Clean bulk = small surplus
dirty bulk = large surplus- and usually the mentality of "eff all to the fat gains" or forever bulk brah0 -
He didn't ask that. He asked about clean dieting.Clean bulk = small surplus
dirty bulk = large surplus- and usually the mentality of "eff all to the fat gains" or forever bulk brah
My point: why does he get a pass for using terms imprecisely, but the average poor schmuck who innocently mis uses terms doesn't.
dirty bulking has always sounded nasty to me lol.0 -
we already addressed it and moved on.0
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You're looking to hard for a fight that isn't there.
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Sabine_Stroehm wrote: »Fascinating. Four pages and no one freaking out that he's "clean dieting".
ps: THIS is trolling lol. (Trolling: the most misused word on the forums)
:drinker:
Hmm.
Enters every thread to complain about hijacking and mean people. Then starts the fight herself. I have a confuse.0 -
Sabine_Stroehm wrote: »Fascinating. Four pages and no one freaking out that he's "clean dieting".
ps: THIS is trolling lol. (Trolling: the most misused word on the forums)
:drinker:
Hmm.
Enters every thread to complain about hijacking and mean people. Then starts the fight herself. I have a confuse.
And note that I self identified. cheers.0 -
Sabine_Stroehm wrote: »Sabine_Stroehm wrote: »Fascinating. Four pages and no one freaking out that he's "clean dieting".
ps: THIS is trolling lol. (Trolling: the most misused word on the forums)
:drinker:
Hmm.
Enters every thread to complain about hijacking and mean people. Then starts the fight herself. I have a confuse.
And note that I self identified. cheers.
Well at least we all now know that the motivation behind most of your posts is really that you enjoy the fight.0
This discussion has been closed.
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