We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

I need help please, what should i eat?

reddon143
reddon143 Posts: 2 Member
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.

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    Liftng4Lis Posts: 15,149 Member
    Meat, nuts, avocados, (foods high in fat and protein). Eat EVERYTHING and lift heavy.
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    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
    jacklifts Posts: 396 Member
    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
    reddon143 Posts: 2 Member
    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.
This discussion has been closed.