Hi all, I need your help with my calorie intake. I'm 45 years old, male, 158 lbs (72kg), 5.7 height (174cm), 23.7 BMI, with a body composition of 21% fat, 16% muscle, 56% water and 5% bone (at least according to my scale).
My goal is to build as much muscle as possible and drop body fat down to 15%. I am working out 5 times per week lifting as heavy as I can (4 sets of 7-8 reps per exercise) and also running 5 miles on a treadmill, 4 times a week. In addition, I have just started playing tennis 3 times a week.
My current diet consists of approximately 2700-2800 calories, with a composition breakdown of 50% carbs, 31% protein (209g), 19% fat.
Ideally, I want to build muscle mass and at the same time, drop my body fat from 21% to 15%. I am a bit confused as to how much I need to eat during my most active days (where I go to the gym, hit the treadmill and play tennis). During these days, just through exercise, I burn approx 1500 calories and I am on a caloric deficit considering my diet. Should I be making up for those exercise burned 1500 calories in my diet?
My goal is to build as much muscle as possible and drop body fat down to 15%. I am working out 5 times per week lifting as heavy as I can (4 sets of 7-8 reps per exercise) and also running 5 miles on a treadmill, 4 times a week. In addition, I have just started playing tennis 3 times a week.
My current diet consists of approximately 2700-2800 calories, with a composition breakdown of 50% carbs, 31% protein (209g), 19% fat.
Ideally, I want to build muscle mass and at the same time, drop my body fat from 21% to 15%. I am a bit confused as to how much I need to eat during my most active days (where I go to the gym, hit the treadmill and play tennis). During these days, just through exercise, I burn approx 1500 calories and I am on a caloric deficit considering my diet. Should I be making up for those exercise burned 1500 calories in my diet?
from Bodybuilding.com Forums - Nutrition https://ift.tt/3793tDU
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