Muscle building diet?? Need help (:
Paco__
Posts: 44 Member
Excuse me but I need advice on staying lean but at the same time gaining a decent amount of muscle. Any ideas on how many calories I should eat? I weigh about 180 lbs ( give or take a few ) I am 6 ft tall, Mesomorph, and 18 years old. I am currently eating 2000 calories, about 170 grams of protein, 150 grams of carbohydrates and 70 grams of fat.
Please if you have any ideas please let me know (: Thank you.
Please if you have any ideas please let me know (: Thank you.
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Replies
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Look up 'leangains'
Keep in mind a 'slow bulk' is just that. Slow. You will also still gain bodyfat.0 -
Eat a bit more fat. Maybe 80-85 grams
Eat 300-400 calories over maintenance0 -
So 2300 - 2400 calories and 80 grams of fat? Thanks a lot (:0
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So 2300 - 2400 calories and 80 grams of fat? Thanks a lot (:
300-400 over TDEE. Your TDEE is likely much higher than 2000.0 -
So 3600?? That seems a bit too high.0
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I suggest eating 250-400 cals over TDEE (maintenance) while getting adequate protein and lifting heavy.0
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Its not high at all. Listen to sidesteel.0
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Are you losing weight?
If so, how much per week?0 -
So 3600?? That seems a bit too high.
What is your TDEE? You need to eat above that to gain muscle. If your TDEE is that high, I would suggest cutting way back on your cardio.
Your profile shows you are trying to lose 20lbs, you are trying to do competing things if you want to lose weight yet gain muscle. I suggest you pick one goal (gain muscle or lose fat) at a time.0 -
Its not high at all. Listen to sidesteel.
generally a good idea to listen to the guy with the guns!
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So 3600?? That seems a bit too high.
I'm 38 and I had to go to 3800 to gain weight fast enough0 -
I don't check scales because I'm afraid if I do I'll get intimidated ( A few years back, I weighed 250 lbs. So that's why I don't check it. ) Still, I got my body fat percentage checked and I am about 10 % Does that help?0
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So 3600?? That seems a bit too high.
What is your TDEE? You need to eat above that to gain muscle. If your TDEE is that high, I would suggest cutting way back on your cardio.
Your profile shows you are trying to lose 20lbs, you are trying to do competing things if you want to lose weight yet gain muscle. I suggest you pick one goal (gain muscle or lose fat) at a time.
No I am not trying to lose weight at all. I need to fix that Lol0 -
Hola Paco
Your TDEE needs to be calculated, then try to eat at that level for 3 weeks or so. See if you have any weight change. If you don't add 200-300 calories. Wait 3 weeks. Adjust.
And to gain muscle, lift things and put them down.0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.0
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Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.0 -
So 3600?? That seems a bit too high.
I'm 38 and I had to go to 3800 to gain weight fast enough
The same. I really have to eat over 4K on workout (most) days to gain at a meaningful rate.
To the OP, the fear of getting fat will seriously hold you back. Unless you are pigging out at a ridiculous level (read 5K cal+ per day) chances are you won't really gain weight all that fast, and a pretty decent % of it will be muscle. Even if your body bulks very inefficently, chances are you won't be gaining fat at a rate higher than 2 lbs a month or so. After a few months it starts to become noticable when not wearing clothes, but thats about it. After a while then you switch to cutting and get rid of the fat.0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.
When bulking the point is to go over....0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.
When bulking the point is to go over....
I'm sorry but If you would have read before, it says that I want to stay lean..0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.
When bulking the point is to go over....
I'm sorry but If you would have read before, it says that I want to stay lean..
If you want to stay lean and you want to gain muscle mass my suggestion would be to change your goals (you have to realize that you're probably going to spin your wheels if you don't tolerate some fat gain along with muscle gains).
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
The advice in this thread (the suggestion to bulk followed by a cut) is solid and I'd follow it, realize you will gain a small amount of fat that you will cut later, and when you complete a bulk/cut cycle (or multiple cycles) the end product will be lean and more muscle mass. You are just taking a more efficient path to get there by bulking+cutting.0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.
You can leave them where they are and add carbs only, or add all three, or two. As long as you get minimums of 1g\lb of LBM in protein and .45g\lb of LBM in fat, the rest of the calories can come from whatever. I like to go over some on protein myself just cause, you know.0 -
Don't jump straight to 3.6k, increment upward slowly until you find something that has you gaining maybe 1/2 lb per week. It's not an exact science you have to play with the numbers to get them right.
How do I know exactly that I am gaining 1/2 lbs and it not being the weight of the food?
weigh daily, take an average.
Okay, Thank You very much (:
Lol I would say that's all but I was wondering that if I ever make it to 3600 Calories, how will I adjust my fats and proteins? I find it hard to eat 2400 Calories ( Today ) without going over on my carbs, proteins and fats.
You can leave them where they are and add carbs only, or add all three, or two. As long as you get minimums of 1g\lb of LBM in protein and .45g\lb of LBM in fat, the rest of the calories can come from whatever. I like to go over some on protein myself just cause, you know.
Okay Thank You very much (: That's all0
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