When doing a surplus...
Timbur_Wolf
Posts: 116 Member
What should the extra calories consist of? More carbs? Protein?....Fats? Mix of all of it? Any help/advice would be appreciated.
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Replies
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It sort of depends on what your intake currently is and what works best for you. "More" is subjective.0
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That will be unique to each individual. If you are working your muscle hard to gain mass, then it maybe skew towards protein but still needs some carbs to help fuel your workout. Running, carbs for energy but still needs protein for repairs etc.0
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Barbados1965 wrote: »That will be unique to each individual. If you are working your muscle hard to gain mass, then it maybe skew towards protein but still needs some carbs to help fuel your workout. Running, carbs for energy but still needs protein for repairs etc.
Yeah, gaining more muscle mass is my current goal. I figured it would be mainly consist of carbs and protein but, I'm just not sure what's an efficient amount.
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Timbur_Wolf wrote: »
The app suggests goals based off government suggestions.
Here is a good read that will help you: Evidence based natural bodybuilding0 -
.8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!0 -
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
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Timbur_Wolf wrote: »
The app suggests goals based off government suggestions.
Here is a good read that will help you: Evidence based natural bodybuilding
Oh, cool! Thank you, I'll check that out
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Going over on protein isn't an issue as long as you have enough carbs to fuel your lifts and you have healthy kidneys. As previously mentioned protein sources tend to be more expensive and can lead to gas.0
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I would suggest putting your macros at 40% carbs/30% protein/30% fats….you can do this in MFP custom settings...0
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Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
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Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Bagel sandwiches are the best...0 -
Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Bagel sandwiches are the best...
Oh god, smoked salmon and cream cheese bagels....or even melted butter and jam....roast beef and horseradish....it's the slight sweetness that gets me....yummmm
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Springfield1970 wrote: »Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Bagel sandwiches are the best...
Oh god, smoked salmon and cream cheese bagels....or even melted butter and jam....roast beef and horseradish....it's the slight sweetness that gets me....yummmm
I go with bacon, egg, and a slice of cheese...
or a turkey bagel sandwich with cream cheese...0 -
Springfield1970 wrote: »Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Bagel sandwiches are the best...
Oh god, smoked salmon and cream cheese bagels....or even melted butter and jam....roast beef and horseradish....it's the slight sweetness that gets me....yummmm
OMG mashed egg with butter and smoked salmon bagel (onion obvs)!
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Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Oh I'm way past that point now, I don't even cook the damn oatmeal anymore, I just put a cup or two in the blender with my shake lol.
Actually, no, I didn't know bagels had that much!
That's a good tip, I'll start snooping around at people's diaries and sort of mix and much as my current diet already bores me lol.
What, do you think I'm over eating? Or do you mean like focusing on getting an excess of calories?
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Going over on protein isn't an issue as long as you have enough carbs to fuel your lifts and you have healthy kidneys. As previously mentioned protein sources tend to be more expensive and can lead to gas.
I'll have to start shopping for some more carb heavy foods then, most the food I currently have are heavier on the protein side.
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Timbur_Wolf wrote: »Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
Oh I'm way past that point now, I don't even cook the damn oatmeal anymore, I just put a cup or two in the blender with my shake lol.
Actually, no, I didn't know bagels had that much!
That's a good tip, I'll start snooping around at people's diaries and sort of mix and much as my current diet already bores me lol.
What, do you think I'm over eating? Or do you mean like focusing on getting an excess of calories?
Focus on the excess, and accuracy, log everything, weighed of course.
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Ah, okay, gotcha! Yeah, I've found weighing the solids and measuring the liquids helps a lot to keep track of things. Thanks!0
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Springfield1970 wrote: »Timbur_Wolf wrote: »
Hello again!Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
So far I've been trying to stick with the .8gs but, somehow I always go over (something I'm going to have to look into lol). The carbs I think I'm doing well with, I generally start off with a shake and 1 cup of oatmeal in the morning go workout and then have another shake plus the oatmeal again (with like a side of grapes or some other fruit).
So assuming I've met my protein quota for the day, I should just focus on carbs and fats?
You can do all of this without shakes and oatmeal, which are going to get boring very quickly.
Have a look at people's diaries. Put some variety in your diet. Did you know bagels have 10g of protein in them for example? That's the beauty of MFP app, you can see exactly how food is made up.
You can do this on three square meals a day like your grandparents ate!
I would be more concerned with the calorie excess at this point.
sugarBagel sandwiches are the best...
fixed that for you0 -
Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.0 -
AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
6 of one.....
Works out at 0.9 per lb so much of a much. Personally, I go for min 1g per lb BW but I've heard anything from 0.8 per lb LBM right up to 1.5 g per lb BW is fine. Personal preference.
I'm sure the 0.8 thing comes from a study of people who were strength training (and was ample) but I'm not 100%. I like the Layne Norton, 'muscle insurance' analogy so tend to aim a bit higher, like yourself ( plus I like my meat).
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AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
No it's a general recommendation, very similar to the 1g for each lb of LBM that is used by many. At 127lb I bulked just fine at 100-110 per day. My ratio was very good muscle/fat wise.
Your recommendation is the same anyway....I'm sure you've realised by now!
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AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
What exactly qualifies for sedentary? I'll do my workouts and my job (which can be quite physical at times) but other than that, I'm not really out and about doing other physical things. Do I fall into this category?
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AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
6 of one.....
Works out at 0.9 per lb so much of a much. Personally, I go for min 1g per lb BW but I've heard anything from 0.8 per lb LBM right up to 1.5 g per lb BW is fine. Personal preference.
I'm sure the 0.8 thing comes from a study of people who were strength training (and was ample) but I'm not 100%. I like the Layne Norton, 'muscle insurance' analogy so tend to aim a bit higher, like yourself ( plus I like my meat).
Higher end of protein intake is more relevant while in a deficit (which I believe is the context of the analogy). Since carbohydrates are protein sparing anyway, most people would be better off utilizing those additional calories towards carbs in order to yield greater performance. Increased performance = greater gains.0 -
^^ but meat is good!
Yes, I first saw the term in a cutting article but just suits me to keep protein the same regardless of calories.
I don't recommend my intake to others, just blethering 0 -
AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
Protein is more important to people trying to lose weight than those trying to gain. For those gaining the order of importance is
1.) Calories
2.) Calories
3.) Calories
then
1.) Carbs
2.) Protein
3.) Fats
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AllOutof_Bubblegum wrote: »Springfield1970 wrote: ».8g protein per lb of body weight. Fill the rest with carbs and fat (.35g per lb of body weight). Load up in carbs pre and post workout. Spread the protein through the day.
Better to not go over on protein, wallet, kidneys, love life (gas) hehe!
This recommendation is for sedentary people. For someone lifting weights and actively trying to put on muscle, protein goals should be closer to 2g/kg bw.
Protein is more important to people trying to lose weight than those trying to gain. For those gaining the order of importance is
1.) Calories
2.) Calories
3.) Calories
then
1.) Carbs
2.) Protein
3.) Fats
wait, I think you forgot calories….0 -
Perhaps some calories, with a side of calories??0
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