We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Please Help me :( !!

AliMalek21
AliMalek21 Posts: 51 Member
edited November 2024 in Getting Started
I'm 5,10 154 pound

Right now my body fat is around 12-13%

I'm skinny fat, my aim is to gain muscles and see the six pack! I workout 5 times a week nearly 1 hour and a half each day; for example:

Sunday: Bi and Chest
Monday: Tri and Back
Tuesday: Traps and Shoulders
Wednesday: Rest
Thursday: Legs
Friday: Abs
Saturday: Rest

Please tell me how much grams do I need for each nutrition:

1) Protein
2) Carbs
3) Fiber
4) Sugar
5) Fat
6) Saturated Fat
7) Sodium

My Everyday intake is:

1) Protein: 155g
2) Carbs: 250-295
3) Fiber: 10g+
4) Sugar: 45-60g
5) Fat: 40-60g
6) Saturated Fat: 7-18g
7) Sodium: 2000-2300mg
Calories: 2000-2300

So, please help me and guide me :(

Thank You2809inymdvqc.jpg

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The calories seem too low for your activity level.

    Fiber is low too. Eat mo' veggies. :+1:
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    @ndj1979 can you help this guy please!
  • AliMalek21
    AliMalek21 Posts: 51 Member
    Cherimoose wrote: »
    The calories seem too low for your activity level.

    Fiber is low too. Eat mo' veggies. :+1:

    Today I hit 37g fibre
  • merkman13
    merkman13 Posts: 2 Member
    Not anything to say just have paitence and you'll get results most def.
  • katiely95
    katiely95 Posts: 63 Member
    Dude, you're hot as hell. If you want to bulk up, go for it, but I think you look great. :)
  • loulamb7
    loulamb7 Posts: 801 Member
    If you are 12-13% BF, you are not skinny fat, but you do need to add muscle. Get on a real weight lifting program, you should be hitting your major muscles with compound lifts at least twice a week. Either start at maintenance calories or a slight surplus until your lifts get heavy and then start a 250-500 calorie bulk. Use scooby's or IIFYM calculator to set your macros.
  • AliMalek21
    AliMalek21 Posts: 51 Member
    katiely95 wrote: »
    Dude, you're hot as hell. If you want to bulk up, go for it, but I think you look great. :)

    Thnx
  • AliMalek21
    AliMalek21 Posts: 51 Member
    loulamb7 wrote: »
    If you are 12-13% BF, you are not skinny fat, but you do need to add muscle. Get on a real weight lifting program, you should be hitting your major muscles with compound lifts at least twice a week. Either start at maintenance calories or a slight surplus until your lifts get heavy and then start a 250-500 calorie bulk. Use scooby's or IIFYM calculator to set your macros.

    I will , thnx
This discussion has been closed.

Categories