Hi All,
I am a 28 year old male, 5'11', currently 185lbs. I workout on average 4 times a week doing high intensity workouts, and am on my feet about 50% of the time at work. I started working out in July of 2018 and was 185lbs at about 18% body fat. I have a more slender build. In November of 2018 after 4 months of working out, changing my diet, and drinking more water I weighed 185lbs at about 14% body fat. Gained about 7.5lbs of muscle.
Since November I've dialed in my diet even more. My goal in November was to gain more muscle while staying at current weight and try to hit the 10% to 12% body fat range. My daily goals have been: Calories: 3000, Carbs: 338g, Fat: 100g, Protein: 188g, & Sugar: 60g. I'm always a little short on carbs, slightly over on fat, and can easily hit my protein goal. It's now March and I am still at 185lbs, not sure what my body fat percentage is currently (I should probably find this out). I can definitely tell I've gained muscle, but am trying to gain more muscle mass a little quicker. I could hit the gym an extra day a week to achieve my goals faster, but I'm wondering if an increase in calories, protein, and carbs will help? I'm thinking I'll have to gain more weight if I want to gain more muscle?
So over the last week I've increased my daily calorie intake by about 100-200 cal by adding a sandwich to my diet with just bread and deli meat to see how the increase in carbs and protein affects my performance at the gym and my muscle/weight gain. With the addition of the sandwich and other small diet changes (like eating nuts and buying lower fat ground turkey) I am currently getting about 225g+ of protein, about 350g+ of carbs, and about 90-100g of fat or less daily. Still at 185lbs. Is this too much protein? Not sure if I should stick with my previous nutrition goals and be patient for another few months to see how things go or if I should stick with the increase in protein and carbs? What do you guys/gals think/recommend?
Thanks!
I am a 28 year old male, 5'11', currently 185lbs. I workout on average 4 times a week doing high intensity workouts, and am on my feet about 50% of the time at work. I started working out in July of 2018 and was 185lbs at about 18% body fat. I have a more slender build. In November of 2018 after 4 months of working out, changing my diet, and drinking more water I weighed 185lbs at about 14% body fat. Gained about 7.5lbs of muscle.
Since November I've dialed in my diet even more. My goal in November was to gain more muscle while staying at current weight and try to hit the 10% to 12% body fat range. My daily goals have been: Calories: 3000, Carbs: 338g, Fat: 100g, Protein: 188g, & Sugar: 60g. I'm always a little short on carbs, slightly over on fat, and can easily hit my protein goal. It's now March and I am still at 185lbs, not sure what my body fat percentage is currently (I should probably find this out). I can definitely tell I've gained muscle, but am trying to gain more muscle mass a little quicker. I could hit the gym an extra day a week to achieve my goals faster, but I'm wondering if an increase in calories, protein, and carbs will help? I'm thinking I'll have to gain more weight if I want to gain more muscle?
So over the last week I've increased my daily calorie intake by about 100-200 cal by adding a sandwich to my diet with just bread and deli meat to see how the increase in carbs and protein affects my performance at the gym and my muscle/weight gain. With the addition of the sandwich and other small diet changes (like eating nuts and buying lower fat ground turkey) I am currently getting about 225g+ of protein, about 350g+ of carbs, and about 90-100g of fat or less daily. Still at 185lbs. Is this too much protein? Not sure if I should stick with my previous nutrition goals and be patient for another few months to see how things go or if I should stick with the increase in protein and carbs? What do you guys/gals think/recommend?
Thanks!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2HdUisD
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