Open to opinions & suggestions on Gaining Lean Muscle Mass

surovichkis

I’d be Interested in hearing some of your opinions & suggestions.

I currently weight 70,5kg, my goal is to slowly gain lean muscle mass. 176cm height. I’m very active, as I only sleep up to 6-7hrs, 11 hrs working shifts, 90-120min per session at the gym. I also do Taekwondo & Boxing up to twice a week & every now and then callisthenics exercises too.

I’ve attached photos of my calories, meals & macros. The one exceeding 3000 calories I follow strict every training day, and the other one adding up to 2600 calories is the one I follow on my days off.

Ratio of training to rest days
Training Days : Resting
2 : 1

ninerbuff

To gain muscle mass you NEED to have a progressive overload resistance program and eat in a calorie surplus. Figure out your TDEE first.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

MaltedTea

^^ Yup, I use this one to recalculate on the 1stvif every month...

https://tdeecalculator.net/

AnnPT77

MaltedTea wrote: »

^^ Yup, I use this one to recalculate on the 1stvif every month...

https://tdeecalculator.net/

Or . . . IMO, better yet (sorry MaltedTea, you know I loveya, please, I hope?) Mr. @heybales "Just TDEE Please" spreadsheet, which has IMO clearer ways of estimating TDEE.

https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing

In the online calculator world, though not as good as the spreadsheet, I like Sailrabbit, as having more (so more granular) activity levels, clearer descriptions of each each level, plus it compares multiple research-based BMR formulas, including some that will consider body fat percent (if, unlike most people, you have a decent estimate of that). Since it's more information rich, I admit it has a more complicated (scary looking) display, though.

https://www.sailrabbit.com/bmr/

Luluetduet8

Can you explain what foods you eat to hit that ridiculously high amount of protein? I’m small (4’10”) but I still find it hard to hit my 100g protein total!!

Chieflrg

How are often are you resistance training?