I am no newbie @ this, but need some calorie goal feedback

budru21

I am currently working on a new goal this year, which is to build lean muscle, while maintaining my body fat%. I am a physique competitor and just came out of a year of dieting down. I got to a lean 125 pounds and 9% bf. Three months later, I am at 139 and 14% bf. I am starting to feel like I'm gaining too much fat, but am hesitant to cut calories or carbs because I am serious about building muscle. I came out of dieting at 1700 calories daily, and have been consuming approximately 1900 calories daily for the last three months, except on refeed days. I get most of my carbs from veggies daily, except post workouts, where I take in simple carbs. Please look at my diary and offer any feedback you may have. I guess, I don't trust the mirror because I get upset when I don't see the ultra lean look I have grown accustomed to the past six months. Carbs make me puffy, but I can't tell anymore if I'm retaining water, or am really putting on too much fat. Thanks!

fanipack

Have the same goal as you. Currently trying to build muscle and burn fat at the same time. Your macros seem to be spot on.

Keep track of body weight , body measurements , and strength gains ! If your body weight remains the same , measurements decrease, and strength gains increase you've successfully recompiled your body !

I've heard it's very tricky but as long as you track your macros you should be on the right track ! As for carbs , i'd play around with that macro nutrient depending on how you feel in your workouts.

budru21

Thank you and good luck on your goals, too. I struggle cause I seem to be a hard gainer at times, and find it difficult to put the muscle on. I do ok generally, but if I add any cardio...I lose all muscle progress. That tells me I am undereating, yet as soon as I take away the cardio, I seem to soften up.

chivalryder

I would love to give you some feedback, but all of my knowledge and experience is in endurance race training. VERY different diet needs for the two different goals. I eat LOTS of carbs and very little protein in order to maintain the energy levels required to run/bike for 4+ hours. I am, however, losing weight while maintaining a marco with 60-65% carbs. I don't feel bloated or that I'm retaining water at all.

chickentunashake

Thank you and good luck on your goals, too. I struggle cause I seem to be a hard gainer at times, and find it difficult to put the muscle on. I do ok generally, but if I add any cardio...I lose all muscle progress. That tells me I am undereating, yet as soon as I take away the cardio, I seem to soften up.

I have the same problem. Am very lean, trying to gain muscle while maintaining low BF. I really struggle with it. Am afraid to leave out cardio or get higher on carbs, otherwise i get all puffy and bloated. I'm very good on losing weight, but not as good in gaining it the way i would like to :-/

wolfpack77

Well your diet looks pretty solid, but if your goal is LBM gains then you're going to need to be in a surplus. You're definately meeting your protein goals, but on some days your carbs are a little low. If you can keep them above 200 on workout days, it would be ideal. I know I know. Carbs make you puffy. Me too! But thats they way it is when you bulk. Carbohydrate abundance means more glycogen. Glycogen is stored with water. But its necessary for heavy lifting and LBM gains. Just know this: Its not fat and when you cut carbs and do a glycogen depletion, the weight will fall off quickly.

You can remain lean and bulk at the same time, and I've done it with intermittent fasting (IF). But the diet must be very precise.

Whether or not you want to go that route is up to you, I'm just saying. When you're in a surplus for LBM gains, you can expect the really cut look to round off a bit. Just be prepared for it. I am also 9% BF getting ready to go on a bulk soon, and I can expect to jump up to probably 12 or 13%, even using IF.

Just keep doing what you're doing and ignore the mirror for awhile. It'll piss you off some days. But you still look great.

budru21

Well your diet looks pretty solid, but if your goal is LBM gains then you're going to need to be in a surplus. You're definately meeting your protein goals, but on some days your carbs are a little low. If you can keep them above 200 on workout days, it would be ideal. I know I know. Carbs make you puffy. Me too! But thats they way it is when you bulk. Carbohydrate abundance means more glycogen. Glycogen is stored with water. But its necessary for heavy lifting and LBM gains. Just know this: Its not fat and when you cut carbs and do a glycogen depletion, the weight will fall off quickly.

You can remain lean and bulk at the same time, and I've done it with intermittent fasting (IF). But the diet must be very precise.

Whether or not you want to go that route is up to you, I'm just saying. When you're in a surplus for LBM gains, you can expect the really cut look to round off a bit. Just be prepared for it. I am also 9% BF getting ready to go on a bulk soon, and I can expect to jump up to probably 12 or 13%, even using IF.

Just keep doing what you're doing and ignore the mirror for awhile. It'll piss you off some days. But you still look great.

Thanks so much for the response! It helps immensely. I guess we just need reassurance from time to time when we can't see progress in the mirror. Dieting is easy because you know you're on the right track because u constantly see change. Building is different. I'm never quite sure what I'm seeing when I'm looking at changes.

Do you do cardio when building? I have been doing it only twice a week for half hour and only on non lifting days.

wolfpack77

Do you do cardio when building? I have been doing it only twice a week for half hour and only on non lifting days.

Not usually. Nothing beyond a brisk walk or 6 minutes on the treadmill before hitting the weights. Better to use the calories for lifting and recovery.

budru21

Do you do cardio when building? I have been doing it only twice a week for half hour and only on non lifting days.

Not usually. Nothing beyond a brisk walk or 6 minutes on the treadmill before hitting the weights. Better to use the calories for lifting and recovery.

That has been my thought process the past three months, but was considering adding an additional day. Piss on it. I will cut when its time. :-)