Calories or Nutrients ? I'm lost

AliMalek21

I'm lost

I'm trying to build up muscles but I'm really confused right now , for example,

My maintain calories is about 2700, I need 150-200 calories more (surplus) to gain muscles BUT the nutrients from the food that I eat make me go crazy!! For example, sometimes my fat grams exceed the limit ( my limit is 67g per day) but my calories will be lower than 2700

So my question is what's the most important thing counting the calories or the nutrients??

Sometimes I'm afraid to hit the surplus calories intake because I'm afraid that maybe the sodium or fat or some nutrient will exceed its limit!!

I really need help figuring this out cuz everyday I'm thinking a lot about what to eat , sitting hours planning and making the nutrients accurate

seska422

That's why many people pre-log. If you plan your food for the day, you can see if anything is going to be higher than you'd like and adjust what you plan to eat to get your macros where you want them to be before you even eat. It shouldn't take long to do if you sit the evening before and do it all at once, especially after you nail down your favorite go-to foods. You can look back at previous days for examples of what worked for you and what didn't and build from there.

I'm not super vigilant about all of the things I'm tracking to hit the goal every day. It's a goal to aim toward. Also, I may try to be a little lower on fat tomorrow if I was high today to get the average over several days to be close to my goal.

If you are trying to bulk, you need the calories so you don't want to go under very often on those. Many people treat protein and fat as minimum goals and fill the remaining calories with carbs and a bit more protein/fat if they wish.

Yi5hedr3

Worry more about going over on carbs (keep to less than 100/day).