Trying to build muscle - can someone check my diary please

amysj303

Petrie, I think your TDEE is maintenance, it is supposed to include the exercise factor. But if you want to gain muscle you would have to eat over TDEE. I think your experiment suggests 1800 cals IS maintenance for you.

Agree with the bold, not necessarily the second part. As you're looking to build lean mass which will increase your BMR and TDEE, I would eat at the recommended level rather than what 'seems' to be your maintenance.

Use http://www.myfitnesspal.com/topics/show/510980-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma to work out how much you should be eating. You'll need to head back to the original topic

Thanks for that spreadsheet, very slick. It says I should be eating 1930 for building muscle. So would that be what I should eat everyday? or would do a little more on workout days, a little less on rest days?

deannarey13

I'm with the others. You need to eat a surplus (not a deficit) and you need much more protein.

seebeachrun

PROTEIN!!!! If you're vegetarian or vegan you have to watch your protein and up it when you're trying to build muscle.

AlsDonkBoxSquat

I agree with earlier posters, increased consumption, particularly of the protien variety.

aspen_matthews

Are you getting Bod Pod tested, too? That can help you to keep an eye on your body composition as you're working through this.

Increased protein is good but 1 gram per pound is entirely too much. Your body can only use so much protein at a time, even with heavy lifting, and excessive protein puts a lot of stress on your kidneys. You are getting more than enough right now, you definitely don't need more.

fakeplastictree

As others have said, up the calories. And as a vegetarian if you are seriously trying to add muscle you may need to get a good protein shake to drink as well. I have to drink a shake twice a day to get to what Macro % I want for my 2800 calories. Also, a thing you may have to do is get over the whole eating pure and natural all the time thing. I am like that as well, but it is extremely hard to do when eating on a surplus diet.

nikki2609

bump