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How to eat more?

idadriancity
idadriancity Posts: 1 Member
in Goal: Gaining Weight and Body Building
Hi there all, I just started tracking my calories and realized I tap out at 1800 -2000 calories! And pretty full /bloated.
My goal was to build more muscle and loss some fat. How can eat more? Or do I probably have a slow metabolism?


I'm pretty fit but lost lots of my definition like when in my 20's ,30s
. I'm 42 male, 5'9 , 189lbs , 15.2 body fat.

Replies

  • sollyn23l2
    sollyn23l2 Posts: 1,904 Member
    I would think carefully about your goal. Building muscle and losing fat are two opposing goals. To lose fat, I would not recommend increasing calories. For gaining muscle, you probably want to increase your calories a little (that's with the assumption you've been maintaining). You have to decide which one goal you want to focus on right now. Then you can focus on the other goal after.
  • nossmf
    nossmf Posts: 13,153 Member
    Two ways to look more muscular:

    1. Gain muscle
    2. Cut the fat hiding existing muscle

    Given your statement that you feel overly full when eating more, you might be better off trying to uncover the muscle you already have. Considering your stats, sounds like you have a pretty solid base of muscle already, just need to chip away a little at the fat to let it show.

    Keep protein high (at least 0.7g/LB of BW, which for you is 132g at minimum, maybe more on days you lift), keep lifting regularly, and lower calories to maintenance minus 250 calories or so. Only you can know what your personal maintenance calorie level is, but assuming your weight is staying pretty stable at the 1800-2000 you are at now, try dropping to 1600-1700.

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