Hello, this is my first post in quite a few years.
Over the last year I have been cleaning up my diet and training hard after being overweight for some time.
I reduced my bodyfat from around 25% possibly more to the point where I now almost have visable top abs so Im guessing I am just under 15% and my weight has gone from 110kg to 99kg height is 5ft 9
I work shifts and my average calories burned per day according to fitbit can vary from 2800 to 3200.
After the last year in a small deficit I have decided to have a go at building more muscle mass.
I have gone online and seen all sorts of advice which has led me to pure confusion. My first week averaged
3353 calories in
Protein 309 carbs 206 fat 140g
Second week average
3393 calories in
Pro 357 carbs 207 fat 136
When losing weight my average week was around
2500 to 2800 calories in
178 to 222 pro
209 to 222 carbs
68 to 100 fat
( all these stats are averages from my fitness pal not what I have been advised to do)
So if anyone with any experience or good advice knowledge can point me in the right direction nutrition wise I would be extremely grateful.
Thank you in advance
Over the last year I have been cleaning up my diet and training hard after being overweight for some time.
I reduced my bodyfat from around 25% possibly more to the point where I now almost have visable top abs so Im guessing I am just under 15% and my weight has gone from 110kg to 99kg height is 5ft 9
I work shifts and my average calories burned per day according to fitbit can vary from 2800 to 3200.
After the last year in a small deficit I have decided to have a go at building more muscle mass.
I have gone online and seen all sorts of advice which has led me to pure confusion. My first week averaged
3353 calories in
Protein 309 carbs 206 fat 140g
Second week average
3393 calories in
Pro 357 carbs 207 fat 136
When losing weight my average week was around
2500 to 2800 calories in
178 to 222 pro
209 to 222 carbs
68 to 100 fat
( all these stats are averages from my fitness pal not what I have been advised to do)
So if anyone with any experience or good advice knowledge can point me in the right direction nutrition wise I would be extremely grateful.
Thank you in advance
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2XMOGda
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