Am i doing this right?

dagisen

I am 21 years old Male, 172cm tall 74kg weight.

I am usikg myfitnesspal to count my kcal and it suggested that i should eat 2700kcal/day on maintanance.

And i choose 45% carbs, 30% protein and 25% fat.

Thats 80gram fat 324gram caebs and 214grams protein.

And on the days i am doing weight lidting i eat 500kcal extra after workingout in the form of a protein shake. 40gram protein 50gram carbs.

Is this an good plan to gain lean musclemass and lose bodyfat?

Also what are some good foods foe iron and vitamin A?

MKEgal

Not sure about the calorie count, going so much over when you exercise, or if any of that will help you lose fat or gain muscle, but here are resources about food sources for iron & vitamin A.


https://www.google.com/#q=what+foods+are+high+in+iron

http://www.webmd.com/diet/features/top-10-iron-rich-foods

http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327

http://my.clevelandclinic.org/disorders/anemia/hic-anemia-and-iron-rich-foods.aspx

http://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods


https://www.google.com/#q=what+foods+are+high+in+vitamin+a

http://en.wikipedia.org/wiki/Vitamin_A#Sources

http://www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources?page=3

http://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h3

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx

3laine75

Looks okay - try it out for a few weeks and if you're not gaining, up it till you are.

Not sure about vit A (I take a multivitamin) but leafy greens, broccoli and red meat are good iron sources.

JoRocka

Is this an good plan to gain lean muscle mass and lose body fat?

not usually- it's really ineffective unless you're A.) completely new B. once extremely obese or C.) used to lift and are coming back to it after a fairly long hiatus.

You're young- if you aren't lifting now- I'd eat all the things and lift all the things and take advantage of the new gains you'll get- because once you use them up- you don't get them again- so ride that train for all its' worth.

Get on a progressive lifting program- eat at a slight surplus- and go ham.

Also what are some good foods foe iron and vitamin A?

dark leafy things (spinnach i.e.- and no- I won't suggest kale- because that chit is gross)
or dead cow- I am partial to dead cow- because it's delicious.