I need help please, what should i eat?

reddon143

Hello guys,

Im Ridon 19 years old and i started today fitnes for body building but i really need help.
I have 77 Kg , im 1.83 tall and 19 years.
But i dont know what should i eat for making muscles? how much calories should i eat and what are the most things that have more proteins i want natural .. please help me and sorry for my english, have a nice day.

ndj1979

you need a caloric surplus, there is no one food that is going to give you muscles.

I would suggest the following:

1. figure out a 250 to 500 calorie surplus and eat to that number
2. set your macros to .65 to .85 grams of protein per pound of body weight; .45 grams of fat; and fill in rest with carbs.
3. make sure you get adequate nutrition = vegetables, rice, fish, etc.
4. calorie dense foods like bagels, pasta, ice cream, etc are ok, as long as your macro minimums are met.
5. get on a structured lifting program like strong lifts, all pro beginner routine, etc.

Liftng4Lis

Meat, nuts, avocados, (foods high in fat and protein). Eat EVERYTHING and lift heavy.

zoeysasha37

ndj1979 wrote: »

you need a caloric surplus, there is no one food that is going to give you muscles.

I would suggest the following:

1. figure out a 250 to 500 calorie surplus and eat to that number
2. set your macros to .65 to .85 grams of protein per pound of body weight; .45 grams of fat; and fill in rest with carbs.
3. make sure you get adequate nutrition = vegetables, rice, fish, etc.
4. calorie dense foods like bagels, pasta, ice cream, etc are ok, as long as your macro minimums are met.
5. get on a structured lifting program like strong lifts, all pro beginner routine, etc.

This.

eat at a surplus and lift heavy. No one food is going to " make muscles "

jacklifts

Get a food scale. Weigh and log all your food.
Eat 2800 calories, 160g of protein, 40g fiber
Ways to eat 160g of protein: 1kg of chicken, fish, or beef every day day
Also eat: eggs, cheese, beans, green vegetables, potatoes, rice, pasta, oatmeal, fruits

Google "starting strength" or "stronglifts" or "powerliftingtowin beginner program" and do one of those programs for 6months to 1 year.

Good luck.

reddon143

Thanks all !

And yeah i didnt mean to say that food makes me muscles but my english is bad..
I will try i hope it works thnx to all again.