carbs for muscle growth

maximus3696
maximus3696 Posts: 1
in Food and Nutrition
What kinds of carbs I should eat for muscle building and how many I am 5'7 144.6lbs 36 male?

Replies

  • rlee3787
    rlee3787 Posts: 13 Member
    I would check out bodybuilding.com and livestrong.com, I bet they have the information you are looking for. Good luck! :)
  • trelm249
    trelm249 Posts: 777 Member
    For starters, set your macros for 35% protein, 35 % carbohydrates, and 30% fats. Tweak after several weeks based on how your body is responding.
    Next insure you are at a caloric surplus everyday. For example after all your activity you are still at a +500 calories net or better. If after several weeks you aren't gaining, add another 250 per day.

    As for as the carbs go, whatever you want that resembles real food. Get a good combination that is colorful and is a mixture of fibrous (leafy greans,etc.) and starchy (potatoes and grains).

    Do a full body heavy lifting routine 3 days a week (starting strength, strong lifts, whatever else you may prefer that involves compound lifts). Get plenty of rest.

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