Muscle/weight gain while burning fat deit

dienasty27
dienasty27 Posts: 2 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hello all I'm finding my self stressing about calories and trying to meet my goals which are to burn fat and gain muscle... I want to put on clean muscle. I have my diet set at 3,300 calories a day 55 carbs 20 fat 25 protein. I can't seem to find away to eat that much healthy food to meet my goals. does anyone have a food plan/ diet or any websites that don't cost 100/150 dollars that could help me ? Thank you for your time and comments ! Tyler 5.6 I weigh 169 want to get 180 ~ and have 8% body fat extremely active i burn 1000 to 1800 calories a day doing crossfit and or working out any input you have in greatfull for!

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited September 2017
    dienasty27 wrote: »
    Hello all I'm finding my self stressing about calories and trying to meet my goals which are to burn fat and gain muscle... I want to put on clean muscle. I have my diet set at 3,300 calories a day 55 carbs 20 fat 25 protein. I can't seem to find away to eat that much healthy food to meet my goals. does anyone have a food plan/ diet or any websites that don't cost 100/150 dollars that could help me ? Thank you for your time and comments ! Tyler 5.6 I weigh 169 want to get 180 ~ and have 8% body fat extremely active i burn 1000 to 1800 calories a day doing crossfit and or working out any input you have in greatfull for!

    I assume you mean lean muscle, but both are a confusing term. There isnt fat muscle or dirty muscle either.

    "Healthy food" is pretty vague as everybody has their own definition.

    Basic diet for bulking is half your cals are carbs, a little more than a gram of protien per lb of body weight, and fat grams about 40% of your body weight in lbs.

    Eat foods you enjoy to fill your macros and aim to gain about .5% of your body weight per week on average should get you close to your goals. Types of foods isn't as important as calories if you're not of advanced age.

  • Barfly57
    Barfly57 Posts: 333 Member
    Chieflrg wrote: »
    Types of foods isn't as important as calories if you're not of advanced age.

    I'm curious as to what your recommendation would be for a man of 'advanced age' - say 60 - with similar goals.
    Asking for a friend...
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    I am 50. I am guessing that counts as "advanced age"? :smile:
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    Tyler, look at determining your BMR (there is a tool here in MFP for that....) and then your TDEE (which is usually BMR x some PAL multiplier).

    So, TDEE is the total daily energy expended and PAL is physical activity level. So, it sounds like you have done this already (your stated 3,300 caloric intake a day). How did you figure that number out? Just asking......

    And, there are lots and lots of ways of figuring out how to eat that many calories a day. Not being facetious here, but what approach have you taken? Or, what approaches have you taken? Do you have a sample 'day of eating' for us?

    It is challenging to suggest foods as we all like different things (is there an echo in here? It seems like I keep hearing that.....). So, if someone were to spend some time coming up with examples and you replied "UGH! I really dislike all of that...."

    So, maybe let's start with what you are currently doing to get those 3,300 calories in. And, yes - figuring out how to get that many calories in you is a very different situation from getting them in you! I feel your bloat, er, um, pain on that....
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    And, adding muscle and cutting body fat are usually done at different times. One (adding muscle) is bulking while the other (reducing body fat) is cutting.

    Both can indeed be done at the same time....I don't envy you. And, if you are going for strength gains as well.....yikes! Can be done....but just that much more difficult. Well, potentially....you do not state what your current body fat percentage is. If it is 11% then getting down to 8% will be a challenge, but you can do it. If, however, it is 17% then you have a pretty big mountain ahead of you. I might reconsider my goals.
  • misnomer1
    misnomer1 Posts: 646 Member
    edited September 2017
    Body fat % cannot go down when you gain weight even while lifting progressively. The weight added will be at least 30-40pc fat and rest muscle.
    If you can't eat enough, some cheap 'junk' food will be needed.
  • mmapags
    mmapags Posts: 8,934 Member
    edited September 2017
    Barfly57 wrote: »
    Chieflrg wrote: »
    Types of foods isn't as important as calories if you're not of advanced age.

    I'm curious as to what your recommendation would be for a man of 'advanced age' - say 60 - with similar goals.
    Asking for a friend...

    I'm 66 and I would do the same thing. Possibly, a little more attention to micro nutrients and overall nutrition but Chief's recommendations look solid to me.
  • dienasty27
    dienasty27 Posts: 2 Member
    My body fat is at 11% and I love to eat everything as long as it's healthy I eat raw onions tomatoes and just hand fulls of spinach taste is not an issue.

    I got my goals from this app and my Fitbit I usually burn on my lowest day 2500 calories and highest 6000 I usually around 4000. I lately can't even eat 2500 calories which I would like to consider them healthier.
  • anybeary
    anybeary Posts: 188 Member
    Go get a book called "The Shredded Chef." Lots of good recipes aimed at clean bulking.
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