Can someone help me with this tracking advice needed

james_m92

Can someone help me

I’m trying to put lean mass on and need help working out what I need to eat and set the goal target for protein / carbs / fat I’m very new to the nutritional tracking and want to get this right
Background I weigh about 87kg just a bit less and want to put lean mass
Any chance someone can help

Message me or comment back
Thanks I’m advance

Maxxitt

This site has a ton of useful info https://bodyrecomposition.com/muscle-gain

mmapags

The simple rule of thumb for macros to while training for hypertrophy is: 1 gram of protein per lb of lean mass (or .8 grams per lb of body weight if you don't have a good idea of your lean mass), .3 grams of fat per lb of body weight and carbs for the rest. There is a lot's of wiggle room to increase fat or protein if you like but the muscle building benefit doesn't improve with more protein.