Need help with Nutrition..

jsncrs

Hi guys,

I'm a 22 year old male, 166.5cm tall, currently weigh 62kgs (137lbs). Working a 3 day split, mainly heavy push pull exercises (Squats, Deadlifts, Bench, Pull-ups, Military Press, Dips)

I'm trying to bulk up and build muscle. I need a little help understanding things like carbs and fats and how much of them I should be getting in order to reach my goals faster.

My daily intake:

Calories: 2000 - 2500
Carbs: 298g (55%)
Protein: 81g (15%)
Fat: 72g (30%)
Fiber: 25g
Sugar: 43g

I know I probably need to bump up my protein intake. What else should I look at changing?

Lift_hard_eat_big

Hi guys,

I'm a 22 year old male, 166.5cm tall, currently weigh 62kgs (137lbs). Working a 3 day split, mainly heavy push pull exercises (Squats, Deadlifts, Bench, Pull-ups, Military Press, Dips)

I'm trying to bulk up and build muscle. I need a little help understanding things like carbs and fats and how much of them I should be getting in order to reach my goals faster.

My daily intake:

Calories: 2000 - 2500
Carbs: 298g (55%)
Protein: 81g (15%)
Fat: 72g (30%)
Fiber: 25g
Sugar: 43g

I know I probably need to bump up my protein intake. What else should I look at changing?

Eat more than 2,500 caIories for sure, what does MFP have set for your caIoric goaI, you can set it up to caIcuIate your goaI intake to gain weight

And I wouId recommend at Ieast 30% protein

Acg67

Shoot for 10-20% over TDEE for a clean bulk, or more then that if you aren't too worried about a little extra fat

Everyday shoot for a minimum of 1-1.5g of protein per lb of lbm and .35-.45g of fat per lb of bodyweight. fill in the rest of your cals however you like

bordersmommy

Carbs BEFORE exercising and protein AFTER.

jsncrs

I set it to gain 0.5kg per week, and it says I should be getting 2170 calories in order to achieve this. I've only just started using MFP, so my caloric intake has been a bit all over the place. It will balance out when I get into more of a routine. Been trying to eat as much as I can, but I don't have a huge appetite which makes it difficult. Ordered some Optimum Nutrition Serious Mass which will hopefully help out.

Jorra

Carbs BEFORE exercising and protein AFTER.

False.

Also, eat way more protein than that. Change your macro ratios in the custom goals section.

Acg67

I set it to gain 0.5kg per week, and it says I should be getting 2170 calories in order to achieve this. I've only just started using MFP, so my caloric intake has been a bit all over the place. It will balance out when I get into more of a routine. Been trying to eat as much as I can, but I don't have a huge appetite which makes it difficult. Ordered some Optimum Nutrition Serious Mass which will hopefully help out.

that doesn't sound right .5kg = 1.1 lbs which is a little over 500cal surplus per day. that would put your maintenance around 1650, which is really low.

And no need for a gainer, you can create your own much cheaper or just eat lots of whole foods, which would be preferable

jsncrs

Shoot for 10-20% over TDEE for a clean bulk, or more then that if you aren't too worried about a little extra fat

Everyday shoot for a minimum of 1-1.5g of protein per lb of lbm and .35-.45g of fat per lb of bodyweight. fill in the rest of your cals however you like

Well according to an online calculator, my TDEE is 2467. So I should be getting roughly 3000 calories (if I add 20%) is that correct?

Acg67

Shoot for 10-20% over TDEE for a clean bulk, or more then that if you aren't too worried about a little extra fat

Everyday shoot for a minimum of 1-1.5g of protein per lb of lbm and .35-.45g of fat per lb of bodyweight. fill in the rest of your cals however you like

Well according to an online calculator, my TDEE is 2467. So I should be getting roughly 3000 calories (if I add 20%) is that correct?

give or take, the higher you eat over the your TDEE the more fat you'll add in addition to the muscle you're putting on

jsncrs

give or take, the higher you eat over the your TDEE the more fat you'll add in addition to the muscle you're putting on

I would rather clean bulk than put on a heap of fat and have to go through a cutting phase. If I continue to incorporate abdominal exercises into my program, is it possible to bulk without losing the six pack I've worked so hard to develop? :laugh:

Acg67

give or take, the higher you eat over the your TDEE the more fat you'll add in addition to the muscle you're putting on

I would rather clean bulk than put on a heap of fat and have to go through a cutting phase. If I continue to incorporate abdominal exercises into my program, is it possible to bulk without losing the six pack I've worked so hard to develop? :laugh:

possibly, i wouldn't worry about your abs though, it's a lot easier to cut fat then put on muscle

jsncrs

possibly, i wouldn't worry about your abs though, it's a lot easier to cut fat then put on muscle

Cool, well I'll up my calories and protein intake and go from there

chrisdavey

agree with all the advice given (except for the carbs pre & protein post) & just need to track your progress. Weigh in at the same time each week & see how it matches up with your goals. You can then determine if you need more or less cals.

Exercise choice looks great

Oh & to bulk up, a lot of the time it's not worrying about appetite. Food is fuel & if you want to grow you need to consume more than your burning.

jsncrs

agree with all the advice given (except for the carbs pre & protein post) & just need to track your progress. Weigh in at the same time each week & see how it matches up with your goals. You can then determine if you need more or less cals.

Exercise choice looks great

Oh & to bulk up, a lot of the time it's not worrying about appetite. Food is fuel & if you want to grow you need to consume more than your burning.

Thanks a lot mate, I sometimes have doubts about my program but everyone I speak to swears by it, so it's good to have people reinforce it.

chrisdavey

Let me guess, they're doing standing bb curls, followed by preacher curls followed by 21's?

Those exercises are the exact ones that I do (except dips because I injured my shoulder )

I do em 8x3 & add weight whenever I reach 8x3. Stick with it over time & the strength & size will come. Just make sure you're eating enough

jsncrs

Let me guess, they're doing standing bb curls, followed by preacher curls followed by 21's?

Those exercises are the exact ones that I do (except dips because I injured my shoulder )

I do em 8x3 & add weight whenever I reach 8x3. Stick with it over time & the strength & size will come. Just make sure you're eating enough

Yeah man, I always see massive dudes at the gym smashing out set after set of curls.. It's tough to not just drop everything and follow suit. I'll stick with it though, got fairly decent gains so far! Thanks again mate.

chrisdavey

Same massive dudes probably can't do pullups :P

Pullups & chinups FTW. Add weight when you can do 8x3

Lift_hard_eat_big

Same massive dudes probably can't do pullups :P

Pullups & chinups FTW. Add weight when you can do 8x3

I laugh at massive dudes that cant' do puII ups or chin ups, their excuse to me is aIways, "weII you onIy weigh 150 Ibs,"
My response, "So what if I weigh 150 Ibs, if you have another 50 Ibs of muscle than me, you should be proportional stronger than me and stiII be abIe to Iift your own body weight" They get quiet, and I continue doing my puII ups with a weighted vest on IoI

jsncrs

I laugh at massive dudes that cant' do puII ups or chin ups, their excuse to me is aIways, "weII you onIy weigh 150 Ibs,"
My response, "So what if I weigh 150 Ibs, if you have another 50 Ibs of muscle than me, you should be proportional stronger than me and stiII be abIe to Iift your own body weight" They get quiet, and I continue doing my puII ups with a weighted vest on IoI

Haha yeah I always get that exact same excuse

chrisdavey

Same massive dudes probably can't do pullups :P

Pullups & chinups FTW. Add weight when you can do 8x3

I laugh at massive dudes that cant' do puII ups or chin ups, their excuse to me is aIways, "weII you onIy weigh 150 Ibs,"
My response, "So what if I weigh 150 Ibs, if you have another 50 Ibs of muscle than me, you should be proportional stronger than me and stiII be abIe to Iift your own body weight" They get quiet, and I continue doing my puII ups with a weighted vest on IoI

On one of the sites I'm on they have an odd lift comp & some of the lifts are bw dips for reps, total weight dip 1rm & same for pullups.

It's good to see the differences different people have ie. I'm currently no1 for pullup reps but a fair way off the top spot for 1rm chin. Some 115kg dude did +80kg! So I would have to strap on about 115kg to get there. That's not gonna happen.

It's all fun & games though and as long as we challenge ourselves daily to improve, that's all that matters to me.

I was mega impressed the other day. Was at the jungle gym near the beach and there was a big dude there probably 95kg odd. Was on the dip bench. Lifted legs straight out in front, then bought his legs through behind him & got to a handstand pushup. I would have been impressed seeing someone 60kg doing that but this guy was huge. Serious strength!

rovernio

mhh im kinda heavy to but i used to be a gymnast pulleps etc hanstand balance and planches come easy for me.