Looking for help from bodybuilders
chrisakowalczyk
Posts: 10 Member
Alright so I'm the type of guy that's skinny fat... I understand I need to put on muscle mass in order to look better in and out of clothing. I am new to counting macros and would love some advice on how to work towards my goal of putting on muscle with as little fat as possible due to already being around 20% body fat... Please help I'm new to this all
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Replies
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What are your stats?
If you are skinny fat, you might do better to cut down for a bit before you start adding back in weight.
My general rule of thumb regarding my macro settings are (for what I do for myself):
Protein == 1.0 - 1.2 gr / pound of body weight
Fat == 0.35 - 0.4 gr / pound of body weight.
Carbs will vary depending on if I am cutting or bulking...
If bulking it will be about 2.5 x body weight....
Cutting will be 1.5 x body weight and dropping that as I need to if I stop losing.1 -
What are your stats?
If you are skinny fat, you might do better to cut down for a bit before you start adding back in weight.
My general rule of thumb regarding my macro settings are (for what I do for myself):
Protein == 1.0 - 1.2 gr / pound of body weight
Fat == 0.35 - 0.4 gr / pound of body weight.
Carbs will vary depending on if I am cutting or bulking...
If bulking it will be about 2.5 x body weight....
Cutting will be 1.5 x body weight and dropping that as I need to if I stop losing.
I'm not sure this app is telling me 50% carbs 30% fats 20% protein
I weigh 170lbs so I'm guessing I need to lose fat first
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You can set the macros on your fitness pal. If you want to add muscle you need to eat a surplus, which means you will be adding muscle, but fat too, that would be when you are bulking.
When you cut, is when you start eating on a deficit, you loose fat and your muscles show.
What MityMax96 suggests is good for a male
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I sent a friend request. If you have any specific questions feel free to send em my way!0
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aliciapastorlecha wrote: »You can set the macros on your fitness pal. If you want to add muscle you need to eat a surplus, which means you will be adding muscle, but fat too, that would be when you are bulking.
When you cut, is when you start eating on a deficit, you loose fat and your muscles show.
What MityMax96 suggests is good for a male
Awesome thanks for all the help
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chrisakowalczyk wrote: »What are your stats?
If you are skinny fat, you might do better to cut down for a bit before you start adding back in weight.
My general rule of thumb regarding my macro settings are (for what I do for myself):
Protein == 1.0 - 1.2 gr / pound of body weight
Fat == 0.35 - 0.4 gr / pound of body weight.
Carbs will vary depending on if I am cutting or bulking...
If bulking it will be about 2.5 x body weight....
Cutting will be 1.5 x body weight and dropping that as I need to if I stop losing.
I'm not sure this app is telling me 50% carbs 30% fats 20% protein
I weigh 170lbs so I'm guessing I need to lose fat first
What is your height?
I went ahead and paid the $50 for a year for MFP, so I can set my macros how I want vs. what the website/app does....so your call on how you want to do it....
But just work out the numbers on paper and then set your goals here as close as possible to those numbers....0 -
MFP uses percentages, but the system that @mitymax96 mentioned is better; going by bodyweight. I calculate what my macros should be using a similar method (I use different amounts, but the principle is the same), then adjust the percentages on mfp until it's somewhere close. It isn't an exact science anyway.
To avoid putting on too much fat you want to eat at a very small surplus, maybe TDEE+200, but you will still put on some fat regardless.
At 20% I would normally recommend starting with a cut (around TDEE - 4-500 cal), if you are new to lifting you will probably be able to put on some muscle while cutting if you keep the deficit small (3-400). However if you are skinny-fat eating at maintenance or very small surplus for a while might also be a good idea; muscle gains could offset the fat gain and lower your BF% that way.
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If you bulk first go for a gradual increase in calories. Find your maintenence and add 200-300 calories, track for a week or two and if your not gaining slightly increase cals. Doing it this way will help you make gains with little fat gain.0
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Awesome!! Thank you to everyone helping me!!!1
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Welcome
Good Luck0 -
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I would advise then at those stats.
Start lifting (heavy, compound lifts, think StrongLifts 5x5)
And cut calories.
Shoot for ~145 - 1502 -
I think MityMax has given you really good advice. I'm 5'8" 190 and about 16% body fat. I do 1.2 grams protein per pound, 1 gram carbs and .25 fat and lift about an hour a day 5 days a week. This keeps me in a deficit. I've dropped 50 pounds of fat and added about 10 pounds of muscle. You can adjust your stuff around after a few weeks when you see what your trend looks like. Don't expect over night results and stick with it.chrisakowalczyk wrote: »
Be sure to weigh and measure everything you eat. It's amazing how guessing will get you way off.
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Awesome I'll try to lower my bf% first. I'd like to weigh what I weight now but of course look a lot better.1
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I know that feeling. Trust me.
I started back in 2013 at 183
When I got really cut/shredded I was in at 165.
I weigh 170 at 6'1
So it's a long process.1 -
Looking at your stats and assuming you are working out and lifting at least 4 days a week, here is my suggestion: I'd try setting daily macros at 190 grams protein, 190 grams carbs, and 70 grams fat a day which would be 2150 calories a day. Split over 5 meals would be shooting for around 30-40 grams protein/carbs per meal and 14 grams of fat per meal. If you eat something higher in fat or carbs one meal, say, you eat a handful of almonds which has 28 grams of fat, or pasta which has 75 grams of carbs, just cut the amount in other meals. Don't worry about too much protein but make sure you get enough. I find shakes can come in handy for some protein to save money/time and not have to eat chicken all the damn time. Being only 20 you have hormones on your side as well. Find a good workout program that works for you, I like the programs you can get over at bodybuilding.com because you can view and track your workouts super easily with their app too.1
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BrentJulius wrote: »Looking at your stats and assuming you are working out and lifting at least 4 days a week, here is my suggestion: I'd try setting daily macros at 190 grams protein, 190 grams carbs, and 70 grams fat a day which would be 2150 calories a day. Split over 5 meals would be shooting for around 30-40 grams protein/carbs per meal and 14 grams of fat per meal. If you eat something higher in fat or carbs one meal, say, you eat a handful of almonds which has 28 grams of fat, or pasta which has 75 grams of carbs, just cut the amount in other meals. Don't worry about too much protein but make sure you get enough. I find shakes can come in handy for some protein to save money/time and not have to eat chicken all the damn time. Being only 20 you have hormones on your side as well. Find a good workout program that works for you, I like the programs you can get over at bodybuilding.com because you can view and track your workouts super easily with their app too.
Thanks for the comment man, I really appreciate your advice! I just really want to grow and I'm finding somethings confusing. Some people say lift heavier for 10-12 sets and some say lower the weight a bit and aim for higher reps.. Hopefully I can find a good program on bodybuilding.com and slowly make gains. Do you think I should loose some fat before trying to gain muscle???
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I do an RPT form myself. Reverse pyramid training.
Kinda gives the best of both worlds.
U can also take a look at Layne Norton's PHAT program.
I did that for a while. But it is a tough program0 -
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Well u have to get on a solid program and stay consistent
Eat right and be patient
I have been lifting over 21 years now.
If u are new to lifting I say focus on going heavy. Shoot for the 5-8 rep range on most exercises.
Build a solid foundation of muscle before you move onto the "pump" ranges. 10-12 reps.
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chrisakowalczyk wrote: »BrentJulius wrote: »Looking at your stats and assuming you are working out and lifting at least 4 days a week, here is my suggestion: I'd try setting daily macros at 190 grams protein, 190 grams carbs, and 70 grams fat a day which would be 2150 calories a day. Split over 5 meals would be shooting for around 30-40 grams protein/carbs per meal and 14 grams of fat per meal. If you eat something higher in fat or carbs one meal, say, you eat a handful of almonds which has 28 grams of fat, or pasta which has 75 grams of carbs, just cut the amount in other meals. Don't worry about too much protein but make sure you get enough. I find shakes can come in handy for some protein to save money/time and not have to eat chicken all the damn time. Being only 20 you have hormones on your side as well. Find a good workout program that works for you, I like the programs you can get over at bodybuilding.com because you can view and track your workouts super easily with their app too.
Thanks for the comment man, I really appreciate your advice! I just really want to grow and I'm finding somethings confusing. Some people say lift heavier for 10-12 sets and some say lower the weight a bit and aim for higher reps.. Hopefully I can find a good program on bodybuilding.com and slowly make gains. Do you think I should loose some fat before trying to gain muscle???
I like to change up rep ranges, but generally can't go wrong with 8-12 reps and you can build more strength in the 5-6 rep range. Both work good and sometimes I'll even go for higher reps like 20-30. As far as cutting fat, it will take care of itself. At 170 pounds and 20% body fat that's in a normal range. Even if you didn't lose any body fat (which you will) and gained 5-7 pounds of muscle, that in itself will lower your body fat percentage. And when you have more muscle, your body will require more calories and will create the need to burn more fat in itself. Of course it never hurts to throw cardio in a few days a week.1 -
BrentJulius wrote: »chrisakowalczyk wrote: »BrentJulius wrote: »Looking at your stats and assuming you are working out and lifting at least 4 days a week, here is my suggestion: I'd try setting daily macros at 190 grams protein, 190 grams carbs, and 70 grams fat a day which would be 2150 calories a day. Split over 5 meals would be shooting for around 30-40 grams protein/carbs per meal and 14 grams of fat per meal. If you eat something higher in fat or carbs one meal, say, you eat a handful of almonds which has 28 grams of fat, or pasta which has 75 grams of carbs, just cut the amount in other meals. Don't worry about too much protein but make sure you get enough. I find shakes can come in handy for some protein to save money/time and not have to eat chicken all the damn time. Being only 20 you have hormones on your side as well. Find a good workout program that works for you, I like the programs you can get over at bodybuilding.com because you can view and track your workouts super easily with their app too.
Thanks for the comment man, I really appreciate your advice! I just really want to grow and I'm finding somethings confusing. Some people say lift heavier for 10-12 sets and some say lower the weight a bit and aim for higher reps.. Hopefully I can find a good program on bodybuilding.com and slowly make gains. Do you think I should loose some fat before trying to gain muscle???
I like to change up rep ranges, but generally can't go wrong with 8-12 reps and you can build more strength in the 5-6 rep range. Both work good and sometimes I'll even go for higher reps like 20-30. As far as cutting fat, it will take care of itself. At 170 pounds and 20% body fat that's in a normal range. Even if you didn't lose any body fat (which you will) and gained 5-7 pounds of muscle, that in itself will lower your body fat percentage. And when you have more muscle, your body will require more calories and will create the need to burn more fat in itself. Of course it never hurts to throw cardio in a few days a week.
Awesome! I hadn't thought about it like that! Thanks man0 -
At 20% bf you need to cut or recomp. Do not bulk.1
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I agree with the idea that you should cut first instead of bulk. Since you're relatively new to lifting and a 20 year old male, you would probably be able to put on a bit of muscle while still leaning out.1
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