Need some help with protein
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garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg0 -
Wheelhouse15 wrote: »sjohnson__1 wrote: »garyggriffin wrote: »But I don't no how u guys keep your fat so low, I love red meat eggs and milk and it's well past say 56grams
No need to ever say "keep (specific macro) low" on a bulk.
Hit your minimums on protein (.7g-1g/lb of BW -OR- 1-1.5g/lb of LBM) and fats (25-30% of calories). Fill the rest in with whatever macronutrients you want, so long as you're eating enough carbs. Applying the previous sentence to your diet means, your fats need to be equal to or greater than 25-30% of your diet not "limited to", and eat carbs.
Typically, for mass building, I would suggest you consume a minimum of 2g of carbs/lb of LBM. That falls within the range of what Lyle McDonald wrote about, here's the summary and chart:
Link to article: http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/
An endurance athlete with 160lbs of LBM is a big endurance athlete.
Haha, touché. Though, I'm sure there are some taller endurance athletes out there with little bf, so 160 isn't too big. That said, I highlighted the bodybuilding range for a reason.0 -
garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....0 -
garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!
^^this ^^ it's the only way to know what those calories are doing for you......0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!
I don't actually think I finished logging that day in haha..0 -
Logging food is the biggest eye opener. It's a bit of a pain to get started but it will help you nail your caloric needs and make sure you're eating enough to gain.0
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I'm on it...0
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garyggriffin wrote: »I'm on it...
Enjoy the gains!0 -
Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just saying 600 is pretty far from 7340 -
letsgain01 wrote: »Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just saying 600 is pretty far from 734
I've done over 750 if that helps.0 -
Don't no about that haha... but I will give it a shout0
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Wheelhouse15 wrote: »letsgain01 wrote: »Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just saying 600 is pretty far from 734
I've done over 750 if that helps.
Only if you've done it a lot or if it was a "good eating day" lol0 -
letsgain01 wrote: »Wheelhouse15 wrote: »letsgain01 wrote: »Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just saying 600 is pretty far from 734
I've done over 750 if that helps.
Only if you've done it a lot or if it was a "good eating day" lol
About 4 weeks in a row on a bulk where I was eating around 4500 per day and yes it was a lot of food. Again, there was no issue so your picking nits here I would say.0 -
Oi lads only managed to log my food in for a day... woop woop0
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garyggriffin wrote: »Oi lads only managed to log my food in for a day... woop woop
Nice one. Now keep this going and this consistency will pay off in the long run. Enjoy all the foods.0 -
Had abit too much protein thou.. but gammon looked to nice, really salt but oh well0
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Wheelhouse15 wrote: »letsgain01 wrote: »Wheelhouse15 wrote: »letsgain01 wrote: »Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just saying 600 is pretty far from 734
I've done over 750 if that helps.
Only if you've done it a lot or if it was a "good eating day" lol
About 4 weeks in a row on a bulk where I was eating around 4500 per day and yes it was a lot of food. Again, there was no issue so your picking nits here I would say.
Okay buddy. I said 'lol' for a reason. It was too indicate lightheartedness.
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Fight fight fight..... ding ding0
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