im trying to keep my 6 pack but also put on muscle mass also I'm 5'10 150lbs. suggestions?
asingh37
Posts: 10 Member
So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.
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Replies
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If you are trying to put on muscle without bulking and cutting you will have to go for a slow body recomposition so eat at or around maintenance
there's a thread in maintenance on body recomp0 -
So is there anything you see i should add or take out of my diet?0
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lift weights0
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I think your carbs are too low personally
Protein at 0.64 - 0.82g per lb bodyweight minimum
Fats at 0.35g per lb bodyweight minimum
and for hypertrophy you need to not be eating at a defecit whilst you are following a progressive lifting programme
You're a 21 year old man - eat MORE
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according to scooby you should be eating about 1000 more calories a day
http://scoobysworkshop.com/accurate-calorie-calculator/0 -
So what should i eat then? Because i used to eat whatever and just workout and i would be fine but i blew my acl and havent hit the gym like i used to ever since. I used to not give a worry about what i ate but now i dont lift often i just do a variety of push ups and pull ups one day and the next i do cardio.0 -
So what should i eat then? Because i used to eat whatever and just workout and i would be fine but i blew my acl and havent hit the gym like i used to ever since. I used to not give a worry about what i ate but now i dont lift often i just do a variety of push ups and pull ups one day and the next i do cardio.
What? How is that a muscle-building programme?
OK
You need to eat 2600 calories a day minimum (see scooby link above)
You need to follow a progressive lifting programme: see http://stronglifts.com/5x5/ for a good beginner's basic programme ... there are others like ice cream fitness etc
You are a 21 year old male - now is the prime time to be building muscle
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This is an excellent bulking introduction by MrM27 .. http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
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So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.
The two bits of actually useful information are the ones that are missing!
What is your training regime?
Are you actually gaining weight with your diet? At 1600 calories (net or gross?) I doubt it.
The rest of your post is just noise I'm afraid! That you eat bell peppers and drink a load of water is frankly irrelevant detail.
Have a look in the Gaining Weight forum and find the beginner's guide to bulking. (ETA - see link above)
Assuming that as you are lean and actually want to gain overall mass (i.e. get heavier) not just muscle mass (you don't state which)....
The simple answer to your "trying to keep my 6 pack but also put on muscle mass also I'm 5'10 150lbs. suggestions" question is eat enough to very, very slowly gain weight over time and train hard, preferably with a hypertrophy focussed programme.
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^^^^ Great answer!!!
Im a woman, 29 years old, and weigh around 153lbs at the minute.
Who told you to eat 1600 calories? You need to eat a lot more calories and lift heavy weights.
Try adding the below into your diet:-
Sweet potatoes
Avocado
Peanut butter
Protein bars
Protein shakes
Cottage cheese
Nuts
Lots of veggies
Berries, Stawberries, Blueberrys
Oats
Brown rice
Brown pasta
The above are all good fats, good carbs etc, And should help with you adding extra calories into your diet.
For you to get to your goal........Eat more! Trust me you will see better results. Take before & after pics from today
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or doughnuts
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Hey Bud !!! What you wanna get from this poor diet??? If you wanna grow forever long to put 10 lb, keep this plan.
And same time mess up one day and you loose all progress ! With such a fast metabolism I would recommend increase proteins, completely more than before, 200 g at least. Next step carbs, keep 150 no sugar, only good carbs, and 100 fat is fine. Look on what you do and what you getting. Do cardio every other day and if u feel u loose abs, lover fats and carbs a little. Good health carbs and fats only. Proteins + supplements !!!!0 -
Hey Bud !!! What you wanna get from this poor diet??? If you wanna grow forever long to put 10 lb, keep this plan.
And same time mess up one day and you loose all progress ! With such a fast metabolism I would recommend increase proteins, completely more than before, 200 g at least. Next step carbs, keep 150 no sugar, only good carbs, and 100 fat is fine. Look on what you do and what you getting. Do cardio every other day and if u feel u loose abs, lover fats and carbs a little. Good health carbs and fats only. Proteins + supplements !!!!
What?
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Hey Bud !!! What you wanna get from this poor diet??? If you wanna grow forever long to put 10 lb, keep this plan.
And same time mess up one day and you loose all progress ! With such a fast metabolism I would recommend increase proteins, completely more than before, 200 g at least. Next step carbs, keep 150 no sugar, only good carbs, and 100 fat is fine. Look on what you do and what you getting. Do cardio every other day and if u feel u loose abs, lover fats and carbs a little. Good health carbs and fats only. Proteins + supplements !!!!
What?
I actually thought I was reading an advert at first for Mr Motivator. LOL0 -
So im currently eating 100 grams of fat, 114 grams of protein, 90 grams of carbs, 1600 calories. I eat 4 eggs, a serving of plain greek yogurt, a banana, apple, and a glass of milk for breakfast. I snack 3 hours after on a serving of almonds. Lunch i have either chicken or fish with broccoli or spinach. I eat half a bell pepper and half an avocodo 3 hours after. Dinner i have the same as lunch but switch the meat and veggie. I have the other half of the bell pepper and avocodo 3 hours after dinner. I drink a gallon of water throughout the day. Any suggestions please let me know what to change or what to do with my diet.
The two bits of actually useful information are the ones that are missing!
What is your training regime?
Are you actually gaining weight with your diet? At 1600 calories (net or gross?) I doubt it.
The rest of your post is just noise I'm afraid! That you eat bell peppers and drink a load of water is frankly irrelevant detail.
Have a look in the Gaining Weight forum and find the beginner's guide to bulking. (ETA - see link above)
Assuming that as you are lean and actually want to gain overall mass (i.e. get heavier) not just muscle mass (you don't state which)....
The simple answer to your "trying to keep my 6 pack but also put on muscle mass also I'm 5'10 150lbs. suggestions" question is eat enough to very, very slowly gain weight over time and train hard, preferably with a hypertrophy focussed programme.
So before the military i was 180 lbs with around 12% body fat and eating almost 5000 calories a day, i did squats/deads three times a week and upper body two times a week, i did cardio 3 times a week also, i did this for 3 weeks then had a whole week of cardio and abs. After boot camp i was 155 lbs with 5% of body fat. Then during the military i would eat probably 3000 calories, i did upper body 3 times a week and cardio 2 times a week, my body fat was around 20% and i was 175 lbs, i didnt have a good diet. I recently got out and im trying to start over with my health so i started this diet to drop my body fat, and i did; I'm around 6% and 150 lbs. My goal now is to put on pounds and keep the body fat low just like i did before the military; only problem now is is i have a messed up knee that hinders me from doing cardio and squats/deads like i used to. So do you still suggest raising my caloric intake?0 -
So before the military i was 180 lbs with around 12% body fat and eating almost 5000 calories a day, i did squats/deads three times a week and upper body two times a week, i did cardio 3 times a week also, i did this for 3 weeks then had a whole week of cardio and abs. After boot camp i was 155 lbs with 5% of body fat. Then during the military i would eat probably 3000 calories, i did upper body 3 times a week and cardio 2 times a week, my body fat was around 20% and i was 175 lbs, i didnt have a good diet. I recently got out and im trying to start over with my health so i started this diet to drop my body fat, and i did; I'm around 6% and 150 lbs. My goal now is to put on pounds and keep the body fat low just like i did before the military; only problem now is is i have a messed up knee that hinders me from doing cardio and squats/deads like i used to. So do you still suggest raising my caloric intake?
So what should i eat then? Because i used to eat whatever and just workout and i would be fine but i blew my acl and havent hit the gym like i used to ever since. I used to not give a worry about what i ate but now i dont lift often i just do a variety of push ups and pull ups one day and the next i do cardio.
What? How is that a muscle-building programme?
OK
You need to eat 2600 calories a day minimum (see scooby link above)
You need to follow a progressive lifting programme: see http://stronglifts.com/5x5/ for a good beginner's basic programme ... there are others like ice cream fitness etc
You are a 21 year old male - now is the prime time to be building muscle0 -
If you want to add mass, yes.
There is no other answer.0 -
What he said
How can you increase muscle mass if you aren't eating adequately
Did you read the link from MrM27This is an excellent bulking introduction by MrM27 .. http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
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ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?0 -
ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Protein and fats
Do you have an issue with carbs?0 -
ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Just curious, why do you want to keep carb intake low.
I mean, you can if you want to, but carbs are going to be the most efficient (and generally, cheapest) way to add mass.
But yeah, ultimately you have 3 choices - carbs, fat, or protein. If you don't want to up carbs, you'll have to up fat and protein0 -
ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Protein and fats
Do you have an issue with carbs?
The reason i want to keep my carb intake low is to keep my body fat% low. Is that wrong or should i raise my carb intake to increase my caloric intake?0 -
ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Protein and fats
Do you have an issue with carbs?
The reason i want to keep my carb intake low is to keep my body fat% low. Is that wrong or should i raise my carb intake to increase my caloric intake?
high carbs do not increase BF%, gaining weight goes (eating at a surplus), or from losing muscle.0 -
ceoverturf wrote: »ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Just curious, why do you want to keep carb intake low.
I mean, you can if you want to, but carbs are going to be the most efficient (and generally, cheapest) way to add mass.
But yeah, ultimately you have 3 choices - carbs, fat, or protein. If you don't want to up carbs, you'll have to up fat and protein
The reason i want to keep my carb intake low is to keep my body fat% low. I rather my body use the healthy fat i eat as energy rather than use carbs as energy. If that is wrong please correct me by all means because i love to learn.0 -
ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Protein and fats
Do you have an issue with carbs?
The reason i want to keep my carb intake low is to keep my body fat% low. Is that wrong or should i raise my carb intake to increase my caloric intake?
Again answered before with a thread link...if you're bothered about bulking (but dude I'm an older woman, 2 inches shorter and weigh 10lbs more) then it's a slow recomp
Either way you have to eat sufficient calories for hypertrophy
I personally eat around 300g carbs a day0 -
ceoverturf wrote: »ceoverturf wrote: »If you want to add mass, yes.
There is no other answer.
So what should i eat if i want to keep my carb intake low?
Just curious, why do you want to keep carb intake low.
I mean, you can if you want to, but carbs are going to be the most efficient (and generally, cheapest) way to add mass.
But yeah, ultimately you have 3 choices - carbs, fat, or protein. If you don't want to up carbs, you'll have to up fat and protein
The reason i want to keep my carb intake low is to keep my body fat% low. I rather my body use the healthy fat i eat as energy rather than use carbs as energy. If that is wrong please correct me by all means because i love to learn.
You are wrong, there corrected!
Carbs are the easiest source of fuel for your body, and if you are tying to gain mass, help a lot. when cutting lower carb is good in order to still be in a deficit and get enough fat and protein. At maintenance or surplus as long as you get min required fat and protein you can fill the rest of your cals with carbs.0
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