Upping my Cals to gain muscle..Need help!

Tlove1111

I need to switch things up a little.
I desperately want to gain some muscle, especially in my legs. Originally I set my daily intake at a small deficit because I had some fat to lose.
The problem I'm having is eating enough to get where I want to be now. My cals are currently set at 1900. Macros c50 p30 f 20
I need to up this to 2205cal to gain even a little muscle based on the Scooby calculator. They recommend that I have my macros at c60 p20 f20 & 2205 cals.
First of all I can barely eat my daily needs now, how am I going to do this? I also find it very easy to meet my protein needs, but not the carbs....ugh.
Is there a supplement for carbs? because that's allot to eat!
Oh by the way, I'm doing all this at home...no gym.

Any suggestions/help would be greatly appreciated!!!

FullOfWin

I can not remeber EVER seeing anyone saying they can't hit their carbs lol. There are carb powders, but it's like eating table sugar. If you have trouble getting in all your calories, try some ice cream\chocolate milk\etc. I promise you won't die.

elothen

I know little/nothing about the female body and building muscle. Since you're having trouble hitting carbs/cals make sure to get a regular protein shake (non-lean) or even a weight building shake. Go with vitamin D milk if it doesn't throw your fat budget or skim if it would.

I agree it's hard to hit your calorie goals with healthy lean food. Best thing I've found there, although I'm guilty of almost never hitting my cal goal, is to eat more, smaller meals. Common advice though, if you've spent 5 minutes researching diet/fitness you'll come across that one. If it's just carbs you need rice and whole grain bread is good but will fill you up fast. You definitely need to hit those cal goals though. Calories are the energy for pushing through those workouts and without enough you'll short change every workout and slow your growth considerably.

Tlove1111

The problem with that will be be keeping the fat @20% it's not just about upping my cals. I want to keep on track with the macros as well..

I can not remeber EVER seeing anyone saying they can't hit their carbs lol. There are carb powders, but it's like eating table sugar. If you have trouble getting in all your calories, try some ice cream\chocolate milk\etc. I promise you won't die.

FullOfWin

The problem with that will be be keeping the fat @20% it's not just about upping my cals. I want to keep on track with the macros as well..

I can not remeber EVER seeing anyone saying they can't hit their carbs lol. There are carb powders, but it's like eating table sugar. If you have trouble getting in all your calories, try some ice cream\chocolate milk\etc. I promise you won't die.

Fat does not need to be kept to 20% It needs to be kept to a minimum of .45g\lb of LBM. More is fine.

KaseyC0711

http://www.simplyshredded.com/get-ripped-on-high-carbs-an-8-point-strategy-for-getting-lean-without-cutting-carbs.html

T, check out this website.... Ive also been looking for ways to improve building lean muscle. Ive got a consult w/my brother's PT, who helps advise male & female body builders across the nation.. Hopefully he can help me improve my overall strength snd performance... I don't want to bulk, just add lean muscle while shedding excess fat. I'll let you know what he suggests, if you're interested.

iWaffle

The problem I'm having is eating enough to get where I want to be now. My cals are currently set at 1900. Macros c50 p30 f 20
I need to up this to 2205cal to gain even a little muscle based on the Scooby calculator.

That's a good start. Of course make sure and adjust it to fit you personally so you might need to tweak this a little as you go. I like the Scooby calculator. It seems to be pretty accurate for calories needed for me.

They recommend that I have my macros at c60 p20 f20 & 2205 cals.
First of all I can barely eat my daily needs now, how am I going to do this? I also find it very easy to meet my protein needs, but not the carbs....ugh.
Is there a supplement for carbs? because that's allot to eat!

LOL, generally everyone loves carbs so much and since so many foods are carbs it's not as if you need to go out looking for replacements. 60% from carbs? Really? That seems a bit on the high end to me. I don't know how you're going to squeeze in all the protein you need if your carb ratio is that high. I have mine set at 40%. Perhaps that's why your fat column is so restricted. I'd ease up on the fat restriction and back off on the carbs personally. I'm not a nutritional professional but that's what seems to work for me.

Tlove1111

Thank you! I thought 60 seemed high as well. I'm thinking c50 p25 f25 might work..I guess the only way to truly know is trial & error

The problem I'm having is eating enough to get where I want to be now. My cals are currently set at 1900. Macros c50 p30 f 20
I need to up this to 2205cal to gain even a little muscle based on the Scooby calculator.

That's a good start. Of course make sure and adjust it to fit you personally so you might need to tweak this a little as you go. I like the Scooby calculator. It seems to be pretty accurate for calories needed for me.

They recommend that I have my macros at c60 p20 f20 & 2205 cals.
First of all I can barely eat my daily needs now, how am I going to do this? I also find it very easy to meet my protein needs, but not the carbs....ugh.
Is there a supplement for carbs? because that's allot to eat!

LOL, generally everyone loves carbs so much and since so many foods are carbs it's not as if you need to go out looking for replacements. 60% from carbs? Really? That seems a bit on the high end to me. I don't know how you're going to squeeze in all the protein you need if your carb ratio is that high. I have mine set at 40%. Perhaps that's why your fat column is so restricted. I'd ease up on the fat restriction and back off on the carbs personally. I'm not a nutritional professional but that's what seems to work for me.

iWaffle

Thank you! I thought 60 seemed high as well. I'm thinking c50 p25 f25 might work..I guess the only way to truly know is trial & error

I know these macros are important and I do try to make mine. Still I find that if I can eat 1 gram of protein per pound of body weight and fill in the rest with low fat (Not fat free) healthy foods the macros pretty much fall into place on their own. Focusing on the protein column does tend to make everything else just sort of work for me.

If you go digging through my diary yes there are gaps. I haven't been trying to lose weight since August so I get a bit lazy when I'm inside my 5 pound window of "normal" but my protein focused diary still remains the same even when I'm not logging everything.