im trying to keep my 6 pack but also put on muscle mass also I'm 5'10 150lbs. suggestions?

asingh37

erickirb wrote: »

asingh37 wrote: »

ceoverturf wrote: »

asingh37 wrote: »

ceoverturf wrote: »

If you want to add mass, yes.

There is no other answer.

So what should i eat if i want to keep my carb intake low?

Just curious, why do you want to keep carb intake low.

I mean, you can if you want to, but carbs are going to be the most efficient (and generally, cheapest) way to add mass.

But yeah, ultimately you have 3 choices - carbs, fat, or protein. If you don't want to up carbs, you'll have to up fat and protein

The reason i want to keep my carb intake low is to keep my body fat% low. I rather my body use the healthy fat i eat as energy rather than use carbs as energy. If that is wrong please correct me by all means because i love to learn.

You are wrong, there corrected!

Carbs are the easiest source of fuel for your body, and if you are tying to gain mass, help a lot. when cutting lower carb is good in order to still be in a deficit and get enough fat and protein. At maintenance or surplus as long as you get min required fat and protein you can fill the rest of your cals with carbs.

Im trying to build mass but keep my body fat % low. So what do i eat?

erickirb

asingh37 wrote: »

erickirb wrote: »

asingh37 wrote: »

ceoverturf wrote: »

asingh37 wrote: »

ceoverturf wrote: »

If you want to add mass, yes.

There is no other answer.

So what should i eat if i want to keep my carb intake low?

Just curious, why do you want to keep carb intake low.

I mean, you can if you want to, but carbs are going to be the most efficient (and generally, cheapest) way to add mass.

But yeah, ultimately you have 3 choices - carbs, fat, or protein. If you don't want to up carbs, you'll have to up fat and protein

The reason i want to keep my carb intake low is to keep my body fat% low. I rather my body use the healthy fat i eat as energy rather than use carbs as energy. If that is wrong please correct me by all means because i love to learn.

You are wrong, there corrected!

Carbs are the easiest source of fuel for your body, and if you are tying to gain mass, help a lot. when cutting lower carb is good in order to still be in a deficit and get enough fat and protein. At maintenance or surplus as long as you get min required fat and protein you can fill the rest of your cals with carbs.

Im trying to build mass but keep my body fat % low. So what do i eat?

I would aim for a minimum of 0.8-1.0 grams of protein per lb of lean body mass, a minimum of 0.4-0.45grams of fat per lb of body weight, and fill the rest in the carbs. Set your goal to gain 0.5lbs/week, pick the ratio % that will get you to the min fat and protein, then use the fat and protein as minimums and carbs as a maximum.

So lets assume you are 10% BF%, that means minimum protein would be 135 grams (150*0.9*1), fat minimum at 68 grams (0.45*150). Lets assume to gain 0.5lbs/week MFP gives you 2500 calories your % macros would then be:
Protein 21.6%(135*4/2500), so set to 20%
Fat 24.3% (67.5*9/2500), so set to 25%
Carbs, remaining which would be 55%.

Then eat at least that much fat and protein, and don't go over that carb amount.

sakisgw3

asingh37 wrote: »

So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.

hit the gym hard, i mean high volume and intensity. make sure to get at least maintainance cals on those days and the rest days you can follow your 1600 cal diet

shreddedtrooper

to the OP.
You have asked, many have answered, please review the links provided and perhaps then your questions may be better answered.

Eat More is the general consensus on this query.

What? Depends on your diet. If you prefer fats then go ahead. If carbs then go ahead. You have been given great information to base this off of.
If you are asking for a specific diet plan I don't believe any on here will answer that, simply because the entries for your diet/intake are your choice alone. The parameters have been offered now it is up to you to use this and "fit" items within it that will answer your original question. To remain lean enough but consistently gain over time.

Your injury is another issue which would affect your training right? If your training is off then your intake will be off and again, its up to you to find an intake that will offer more weight whilst keeping you lean.

Best of luck in your gaining, you essentially answered your own question in stating that previously you were at 5k but now less than that.

Sued0nim

sakisgw3 wrote: »

asingh37 wrote: »

So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.

hit the gym hard, i mean high volume and intensity. make sure to get at least maintainance cals on those days and the rest days you can follow your 1600 cal diet

So he'd be eating to a defecit over the week?

How is that going to add muscle mass?

mantium999

OP-read the links you have been provided. Figure out your calorie needs based on your goals. Set your macros accordingly. Go be awesome.

Stop trying to be spoon fed the "answer" when you aren't proactively trying to learn. The link rabbitjb provided by MrM27 can help you tremendously. I started here at 5'9" and 145, with intent to bulk. That link would have been enormously useful had it existed when I started.

colors_fade

rabbitjb wrote: »

sakisgw3 wrote: »

asingh37 wrote: »

So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.

hit the gym hard, i mean high volume and intensity. make sure to get at least maintainance cals on those days and the rest days you can follow your 1600 cal diet

So he'd be eating to a defecit over the week?

How is that going to add muscle mass?

Yeah, that's a recomp strategy. Not really applicable here.

Dude, everyone who wants to gain muscle mass has to deal with losing the abs for a while. If you want to get bigger, you have to bulk, and you're going to lose the ab definition. This is why bodybuilders cut later - to get the abs back.

If you want to put on muscle without gaining fat, then you're in for a LONG haul, because it's slow.

It's already a slow process to gain muscle when you're deliberately eating at a surplus, fueling yourself with proper macros, and busting *kitten* at the gym. For natural bodybuilders, it's about a half-pound of muscle per week.

So just like cutting for fat loss, there's no shortcut here. You have to put in the time, work, and fuel yourself properly.

And yeah, you're going to lose some definition in the abs. There's a trade off during a muscle building phase.

But what are you going to do?