Please Help me :( !!

Options
AliMalek21
AliMalek21 Posts: 51 Member
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: 5,210 Member
    Options
    The calories seem too low for your activity level.

    Fiber is low too. Eat mo' veggies. :+1:
  • zoeysasha37
    zoeysasha37 Posts: 7,089 Member
    Options
    @ndj1979 can you help this guy please!
  • AliMalek21
    AliMalek21 Posts: 51 Member
    Options
    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
    Options
    Not anything to say just have paitence and you'll get results most def.
  • katiely95
    katiely95 Posts: 63 Member
    Options
    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
    Options
    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
    Options
    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
    Options
    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

Categories