Hey all!
I know you've probably read the same title a million times, but I think I'm one of the extremes of this case. I'm looking for some advice further than the "just eat more", because I genuinely am always full, and have split my meals to 4-5 times a day.
To give some context, I'm almost 20, male, and weigh a measly 54 kg, with my body fat percentage sitting around 7%. I've been lifting weights for around 5 months now, and I've gotten much stronger, but not big. I've put on around 3 kg as of starting, but these 3 kg took a LOT of hard work. I've been tracking my calories, macros etc. quite accurately for the past 2 months or so (weighing, measuring everything I eat/drink), and I've figured my maintenance is between 3200-3400 calories, which I'm hitting pretty much every day, but I'm only 54 kg. I'm getting in about 160-170g protein a day, 100-150 g of fat and as many carbs as I can stuff down, generally around 350g. I've always been that 'skinny kid', and while I'm quite happy with how I'm progressing in terms of my strength, I want to put on some weight and just overall look better. I've been eating relatively clean as well, not wanting to stuff myself with junk foods etc. Over these few months, the ~3 kg I've gained is purely lean muscle mass (I think, at least), and I think my total body fat percentage may have gone down around 1% as of starting. I'm currently trying a mass gainer (True mass 1200), which is hard to get down, but I force it down as best I can.
Anyone got any tips on what I should do to gain mass at this point? I wouldn't mind getting my body fat up to around 10%, but my main goal is to build more lean muscle mass.
If you've made it this far, thanks for reading! Any tips are welcome :)
EDIT: Just to include some numbers on my current strength,
able to do 3 sets of 5
Deadlift: 90kg (187 lb)
Squats: 100kg (220 lb)
Bench: 57.5kg (127 lb)
Chin ups: Additional 20kg (45 lb) so 'doing chin ups as being 74 kg'
I know you've probably read the same title a million times, but I think I'm one of the extremes of this case. I'm looking for some advice further than the "just eat more", because I genuinely am always full, and have split my meals to 4-5 times a day.
To give some context, I'm almost 20, male, and weigh a measly 54 kg, with my body fat percentage sitting around 7%. I've been lifting weights for around 5 months now, and I've gotten much stronger, but not big. I've put on around 3 kg as of starting, but these 3 kg took a LOT of hard work. I've been tracking my calories, macros etc. quite accurately for the past 2 months or so (weighing, measuring everything I eat/drink), and I've figured my maintenance is between 3200-3400 calories, which I'm hitting pretty much every day, but I'm only 54 kg. I'm getting in about 160-170g protein a day, 100-150 g of fat and as many carbs as I can stuff down, generally around 350g. I've always been that 'skinny kid', and while I'm quite happy with how I'm progressing in terms of my strength, I want to put on some weight and just overall look better. I've been eating relatively clean as well, not wanting to stuff myself with junk foods etc. Over these few months, the ~3 kg I've gained is purely lean muscle mass (I think, at least), and I think my total body fat percentage may have gone down around 1% as of starting. I'm currently trying a mass gainer (True mass 1200), which is hard to get down, but I force it down as best I can.
Anyone got any tips on what I should do to gain mass at this point? I wouldn't mind getting my body fat up to around 10%, but my main goal is to build more lean muscle mass.
If you've made it this far, thanks for reading! Any tips are welcome :)
EDIT: Just to include some numbers on my current strength,
able to do 3 sets of 5
Deadlift: 90kg (187 lb)
Squats: 100kg (220 lb)
Bench: 57.5kg (127 lb)
Chin ups: Additional 20kg (45 lb) so 'doing chin ups as being 74 kg'
from Bodybuilding.com Forums - Nutrition https://ift.tt/2XRNbLb
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