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Retired athlete

sammikmoretti
sammikmoretti Posts: 2 Member
edited November 2024 in Introduce Yourself
I have participated in sports(soccer, water polo, but mostly swimming) for the past 16 years of my life and I've finally retired. I'm trying to stay in shape by watching calories and going to the gym consistently! I'm not looking to lose weight necessarily because I want to maintain or gain muscle. If you have any advice for someone starting to focus on nutrition or someone new in the gym, let me know!

Replies

  • Betty
    Betty Posts: 8,899 MFP Staff
    Welcome to MyFitnessPal!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Find a structured progressive lifting program and follow it exactly as written.

    As far as diet adjust your protein macros 1gram for every lb of body weight and your fat macros .4 x be. Fill the rest in with carbs. You will need the carbs for energy on a bulk if you want progression.

    You can use a online TDEE calculator to get you in the ball park for calorie intake. Weigh your food on a food scale and see how your body reacts to weigh change. Eccentially you want to eat a surplus about 10% above your true TDEE.
  • sammikmoretti
    sammikmoretti Posts: 2 Member
    Thanks!
  • kcotey54
    kcotey54 Posts: 24 Member
    Welcome!
This discussion has been closed.

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