Mashed paneer and a pool of rustic spices- is there anything about the combination that does not work, we guess not.
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low libido on bulk after lowering calories
I am on a bulk and was originally consuming 2525 calories per day but after a month I decided to lower this slightly to 2419 calories per day as I thought I was adding weight a bit too fast. Since lowering my calories, two day ago, I have noticed a lower libido and I am not sure what this means should I go back up or stay at the lower calories?
Height: 5’8”
Weight 140lb
Height: 5’8”
Weight 140lb
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Food Faceoff: Today 6
No Semis.
There are 16 remaining your Today food chocies below.
Please choose up to 8 for the Finals:
Almond Milk
Bang
BBQ Ribs
Blueberries
Cauliflower
Chocolate Hazelnut Cream Pie
Country Fried Steak
Crunchy PB
There are 16 remaining your Today food chocies below.
Please choose up to 8 for the Finals:
Almond Milk
Bang
BBQ Ribs
Blueberries
Cauliflower
Chocolate Hazelnut Cream Pie
Country Fried Steak
Crunchy PB
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Am I doing everything right? (cutting to very low bodyfat, maintaining muscle)
Am I doing everything right for my goals?
I'm a 25 y/o into bodybuilding with an above average amount of muscle mass, 5'10", 170 lbs, and looking to cut down to an extremely low bodyfat percentage (8 or 9%).
I'm currently eating 2000 cals a day trying to lose about 3 lbs a month until I meet my goal (~3-4 months). I'm trying to maintain as much muscle as possible
Within an hour of waking, I eat about 150 calories of nuts or other sources of carbs and/or fats
I slowly eat a half a lb of cooked boneless skinless chicken breast between 2 and 6 hours after waking. No sauce or oil or anything on the chicken
10 hours after waking I eat 900-950 calories of pasta with parmesan cheese and a touch of butter. (670 cals of pasta, 230ish of cheese, and a touch of butter)
12-15 hours after waking I gradually eat another half lb of boneless skinless chicken breast and a very small amount of green beans
15 hours after waking/before bed I eat 200 calories of completely plain airpopped popcorn.
I have a multivitamin before bed
I have a food scale and am very precise with all the above. I only drink water
I'm a 25 y/o into bodybuilding with an above average amount of muscle mass, 5'10", 170 lbs, and looking to cut down to an extremely low bodyfat percentage (8 or 9%).
I'm currently eating 2000 cals a day trying to lose about 3 lbs a month until I meet my goal (~3-4 months). I'm trying to maintain as much muscle as possible
Within an hour of waking, I eat about 150 calories of nuts or other sources of carbs and/or fats
I slowly eat a half a lb of cooked boneless skinless chicken breast between 2 and 6 hours after waking. No sauce or oil or anything on the chicken
10 hours after waking I eat 900-950 calories of pasta with parmesan cheese and a touch of butter. (670 cals of pasta, 230ish of cheese, and a touch of butter)
12-15 hours after waking I gradually eat another half lb of boneless skinless chicken breast and a very small amount of green beans
15 hours after waking/before bed I eat 200 calories of completely plain airpopped popcorn.
I have a multivitamin before bed
I have a food scale and am very precise with all the above. I only drink water
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How Milaap tweaked crowdfunding model to raise money for medical care
Every profession has a trade-off. Balancing these perspectives and learning to power through are probably essential for Milaap staffers, considering that nearly 85% of campaigns running on India’s largest crowdfunding platform are today for medical procedures. Milaap’s experience shows how India has tweaked the crowdfunding model.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/389AVd7
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Apollo Hospitals gears up for its next phase of growth
The swank, 150-bed advanced cancer facility, built at a cost of Rs 1,100 crore, is a testament to the ambitions and risk appetite of Apollo Hospitals Enterprise Ltd, India’s largest hospital chain by beds, revenue and market capitalisation, and the unique family-led management at the helm, comprising of 88-year-old chairman Prathap Chandra Reddy and his four daughters.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2TsYQ1I
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Sodium helped with water retention?
I have been drinking loads (maybe 6 litres) a day and avoided all salt for the last few weeks, because I thought that would help water retention. The other night I went out and had a salty meal, and this morning the water retention I had in my face was all gone (I looked kind of puffy/tired before). How does this make sense? Aren't one supposed to retain more water when eating salty?
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Shilpa Shetty's Delhi Binge Featured This Japanese Delicacy!
If you follow Shilpa Shetty Kundra on Instagram you would know that the actress loves to eat out too. While the diva was in Delhi recently, she indulged her heart out in one of capital's famous dining...
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Carb cycling plan
Before reading this, Keep in mind I am not 17, I meant to put 27 and don’t know how to change the age.
I know I posted this same thread in the fat loss section, but I only got one response, and that dude was set that there wasn’t benefits from carb cycling. I do understand that have a calorie deficit is the only way to lose fat. But I am still trying this out 1. To see how I feel and if I like it due to being able to assess my physique with full muscle glycogen, 2. To see if the boost in leptin levels has any impact on my fat loss, and 3. Because for me, I have found that I am actually more likely to follow a more rigid diet, when I have even a little flexibility I tend to snack mindlessly, so I want to see if doing this helps at all. My maintenance calories are ~2900 cal, I was eating 2400 cal, but my progress is beginning to stall. Part of this is the little bit of snacking I have been doing, but I know that g body is also adapting to my intial deficit. Therefore My weekly calorie intake for this plan is just a bit Lower than my daily 2400 cal Intake now.
Current body weight: 175 lbs, 5 ft 6 in, 13-14% bodyfat
Macros are: P/C/F
Monday: moderate 200g/200g/75g
Tuesday: low 200g/100g/90g
Wednesday: high 140g/650g/25g
Thursday: low same as Tuesday
Friday: moderate same as Monday
Saturday: low same as Tuesday
Sunday: low or moderate, unsure yet
I am unsure about what to do Sunday because it is my rest day. However, since I have to work out super early in the morning, I will have next to no carbs in my system in my Monday workout, which is one of my tougher workouts (1st push day of the week, second is free refeed). So should I make Sunday a 3rd moderate day, or leave it at a 4th low day and just train with my preworkout carbs in my system (about 35 g carb). Also, on my low carb days, is it okay that I am upping the fats slightly, so my calorie deficit isn’t too big. Again I am not looking for people to try and steer me away from trying this, I just want to see how my body reacts and if I prefer it Over a constant calorie deficit.
Sorry for the long thread.
I know I posted this same thread in the fat loss section, but I only got one response, and that dude was set that there wasn’t benefits from carb cycling. I do understand that have a calorie deficit is the only way to lose fat. But I am still trying this out 1. To see how I feel and if I like it due to being able to assess my physique with full muscle glycogen, 2. To see if the boost in leptin levels has any impact on my fat loss, and 3. Because for me, I have found that I am actually more likely to follow a more rigid diet, when I have even a little flexibility I tend to snack mindlessly, so I want to see if doing this helps at all. My maintenance calories are ~2900 cal, I was eating 2400 cal, but my progress is beginning to stall. Part of this is the little bit of snacking I have been doing, but I know that g body is also adapting to my intial deficit. Therefore My weekly calorie intake for this plan is just a bit Lower than my daily 2400 cal Intake now.
Current body weight: 175 lbs, 5 ft 6 in, 13-14% bodyfat
Macros are: P/C/F
Monday: moderate 200g/200g/75g
Tuesday: low 200g/100g/90g
Wednesday: high 140g/650g/25g
Thursday: low same as Tuesday
Friday: moderate same as Monday
Saturday: low same as Tuesday
Sunday: low or moderate, unsure yet
I am unsure about what to do Sunday because it is my rest day. However, since I have to work out super early in the morning, I will have next to no carbs in my system in my Monday workout, which is one of my tougher workouts (1st push day of the week, second is free refeed). So should I make Sunday a 3rd moderate day, or leave it at a 4th low day and just train with my preworkout carbs in my system (about 35 g carb). Also, on my low carb days, is it okay that I am upping the fats slightly, so my calorie deficit isn’t too big. Again I am not looking for people to try and steer me away from trying this, I just want to see how my body reacts and if I prefer it Over a constant calorie deficit.
Sorry for the long thread.
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Potential for growth in ecommerce, pharmacy: Reckitt Benckiser global CEO
RB global chief executive Laxman Narasimhan said, “We have created a clear roadmap of growth for each space that leads up to a company that grows in midsingle digits… for example, in urbanising and developing India.”from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2TkfT68
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2700 Calories bulking diet
I'm gonna start a 2700 calories diet on Monday, my current weight is 70kg ( on fasting) and my height is about 1,82 m.
My aim is to progressively increase my weight without increasing too much my levels of fat.
Which macros do you guys think will be ideal? And do you agree with the amount of calories?
Thanks beforehand.
(I thought of this macros 150g P, 400g C, 62.5 g F = 2762.5 cals, maybe reducing a little bit more fats and increasing protein or carbsl
My aim is to progressively increase my weight without increasing too much my levels of fat.
Which macros do you guys think will be ideal? And do you agree with the amount of calories?
Thanks beforehand.
(I thought of this macros 150g P, 400g C, 62.5 g F = 2762.5 cals, maybe reducing a little bit more fats and increasing protein or carbsl
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High Calorie Content In Post-Game Treats May Harm The Health Of Children; Says Study
Parents tend to celebrate their children's victory by rewarding them with post-game sweets or snacks that are full of calories. The amount of calories is usually much more than the kids actually burn...
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Drug price regulator exempts Meril Life Sciences from price controls for a stent developed 3 years ago
This means that the firm has provided adequate justification to the government for launching its product at “any price" it wants. Meril Life’s first locally made biodegradable cardiac scaffold, a naturally dissolving stent, known as MeRes100 will be expected from price controls for the next five years.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2TnwN3V
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Am I eating enough calories? (Help with diet)
When I calculated my macros, it put me at rough 55% carbs, 35% protein, 10% fat, and 2,200 calories.
(I'm 5'7, 188 lbs, probably 20-25% bodyfat estimated)
I lift weights about 5 times a week. Just a little cardio. I just recently went from low carb to new diet of mostly rice, meats, veggies. I feel like I'm eating all day. Started tracking, and averaging 2.2k calories a day but it appears my weight is going down roughly 2 pounds a week. Lifts are getting stonger, Ab definition has improved.
If my goal is to lower body fat % and gain muscle, what changes should I make.. or should I keep with what I'm doing? Thanks in advance for any advice.
(I'm 5'7, 188 lbs, probably 20-25% bodyfat estimated)
I lift weights about 5 times a week. Just a little cardio. I just recently went from low carb to new diet of mostly rice, meats, veggies. I feel like I'm eating all day. Started tracking, and averaging 2.2k calories a day but it appears my weight is going down roughly 2 pounds a week. Lifts are getting stonger, Ab definition has improved.
If my goal is to lower body fat % and gain muscle, what changes should I make.. or should I keep with what I'm doing? Thanks in advance for any advice.
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Weight Loss, Nutrition, and Exercise Help/Thoughts
Right now I am following this workout plan:
Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Friday Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Saturday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Sunday Rest
~20min of cadio a day (Bike/Treadmill alternating)
29M, 6FT tall, Starting Weights 234lbs (1/28/2020)
and Eating the following Marcos:
*~1500-2000 Calories a day
*~111g of Protein (usually way less)
*~278G of Carbs (Usually way less)
*~74G of Fat (Usually way less)
I feel like I am not eating enough but I don't find myself hungry or I have no idea what to eat
Currently as of 2/28/2020 214lbs
I usually do intermittent fasting 16/8 and have a protein shake with almond milk after a workout.
Is this even correct? I am not sure if what I am doing is going to help or hurt. I am mostly looking to get back in shape and get some definition back. How do I get definition or anything. Do I remain on this strict diet/workout or increase food to get more gains. I have no idea what i am doing
Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Friday Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Saturday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Sunday Rest
~20min of cadio a day (Bike/Treadmill alternating)
29M, 6FT tall, Starting Weights 234lbs (1/28/2020)
and Eating the following Marcos:
*~1500-2000 Calories a day
*~111g of Protein (usually way less)
*~278G of Carbs (Usually way less)
*~74G of Fat (Usually way less)
I feel like I am not eating enough but I don't find myself hungry or I have no idea what to eat
Currently as of 2/28/2020 214lbs
I usually do intermittent fasting 16/8 and have a protein shake with almond milk after a workout.
Is this even correct? I am not sure if what I am doing is going to help or hurt. I am mostly looking to get back in shape and get some definition back. How do I get definition or anything. Do I remain on this strict diet/workout or increase food to get more gains. I have no idea what i am doing
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So hungry since weightlifting
Hey guys,
A bit of background, I've been a gym goer for a few years now, have always been a cardio bunny mainly and have only dabbled with weights (previous routine was - 1-2 40 minute BodyPump classes per week, x2 30 minute HIIT cardio classes). The BodyPump classes were upper body only, so not anything particularly heavy or taxing.
I've overhauled my exercise the last few weeks, less cardio, and instead of BodyPump classes, I've been doing full-body circuits using dumbbells, so heavier weights and more weighted leg exercises. Same amount of time (40 minutes), and the last 2 weeks I've cut a cardio class and added in an additional strength base workout.
My goal is to gain some muscle. I am 26, 5ft5, and currently 55kg. I have no muscle at all and although I am petite, I have fat around my middle, top of arms, etc. I guess I'm what would be classed as 'skinny fat'.
I've never had a big appetite, would estimate calories at 1300 per day (I'd like to add that I know this is low, but my exercise has never been vigorous and I would only class myself as fairly active... but since I've changed my routine, I am HUNGRY! haha. I am like a bottomless pit and am wanting to eat constantly. A little scary as I've never experienced this huge increase before. My diet has always been balanced, lots of fish, chicken, grains. I have intolerance so know a fair amount in regards to the nutrition side of things and what I should/shouldn't eat.
Anyway, sorry for the ramble, but my question is, is this normal RE the sudden hunger increase? And in regards to building muscle, is there anything you recommend in regards to my current training regime? Should I cut cardio completely, how much extra should I be eating for my goals? This is new to me so I would be really grateful for any tips.
Thank you in advance,
M
A bit of background, I've been a gym goer for a few years now, have always been a cardio bunny mainly and have only dabbled with weights (previous routine was - 1-2 40 minute BodyPump classes per week, x2 30 minute HIIT cardio classes). The BodyPump classes were upper body only, so not anything particularly heavy or taxing.
I've overhauled my exercise the last few weeks, less cardio, and instead of BodyPump classes, I've been doing full-body circuits using dumbbells, so heavier weights and more weighted leg exercises. Same amount of time (40 minutes), and the last 2 weeks I've cut a cardio class and added in an additional strength base workout.
My goal is to gain some muscle. I am 26, 5ft5, and currently 55kg. I have no muscle at all and although I am petite, I have fat around my middle, top of arms, etc. I guess I'm what would be classed as 'skinny fat'.
I've never had a big appetite, would estimate calories at 1300 per day (I'd like to add that I know this is low, but my exercise has never been vigorous and I would only class myself as fairly active... but since I've changed my routine, I am HUNGRY! haha. I am like a bottomless pit and am wanting to eat constantly. A little scary as I've never experienced this huge increase before. My diet has always been balanced, lots of fish, chicken, grains. I have intolerance so know a fair amount in regards to the nutrition side of things and what I should/shouldn't eat.
Anyway, sorry for the ramble, but my question is, is this normal RE the sudden hunger increase? And in regards to building muscle, is there anything you recommend in regards to my current training regime? Should I cut cardio completely, how much extra should I be eating for my goals? This is new to me so I would be really grateful for any tips.
Thank you in advance,
M
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Struggling eating enough calories
Specs:
Height - 6’6
Weight - 237 LB
Age - 21
Body fat percentage - 21%
Macro split- 38% protein, 31% carb 31%fat
Daily protein intake at 237 grams minimum
I’m currently cutting, however I’m having a really hard time eating enough calories. My maintenance level, considering my level of activity (6 days of working out, 1 day off per week. Cardio every other day, about 30 minutes with heart rate around 165 the whole way) is about 3000 calories per day. For a moderate cut (500 calorie deficit) that puts me at 2500. On days I do cardio, I burn an additional 500 calories through my cardio, which means that I would need to eat the entire 3000 calories per day in order to be at a 500 calorie deficit.
I find it extremely hard to even get near the 3000 calories I need per day. Yeah, I could go to McDonald’s and get a couple Big Macs and be there, but I am not going to do that and I don’t believe that would be a good idea at all. I eat really damn healthy, and I have a solid understanding of macros/nutrition. I’ve resulted to adding some more processed foods, like cinnamon raisin toast and full fat yogurt. Even upping to 2 scoops on my protein shakes.
I don’t understand if it’s a mental thing, If there is something wrong with my diet, or what, but I can’t for the life of me get enough calories to loose weight healthy. I AM losing weight, I’ve lost about 7.5 pounds in a little over a month. This does make sense, because I’m about 1000 calories short of my maintence level and 7.5 pounds in a month is about 2 pounds a week.
My question is, how can I increase my appetite? I want to cut however I don’t want to sacrifice muscle mass along with that. Not to mention, I don’t want to be too far in calorie deficit and go into starvation mode and have my body hold onto fat. please help!
Height - 6’6
Weight - 237 LB
Age - 21
Body fat percentage - 21%
Macro split- 38% protein, 31% carb 31%fat
Daily protein intake at 237 grams minimum
I’m currently cutting, however I’m having a really hard time eating enough calories. My maintenance level, considering my level of activity (6 days of working out, 1 day off per week. Cardio every other day, about 30 minutes with heart rate around 165 the whole way) is about 3000 calories per day. For a moderate cut (500 calorie deficit) that puts me at 2500. On days I do cardio, I burn an additional 500 calories through my cardio, which means that I would need to eat the entire 3000 calories per day in order to be at a 500 calorie deficit.
I find it extremely hard to even get near the 3000 calories I need per day. Yeah, I could go to McDonald’s and get a couple Big Macs and be there, but I am not going to do that and I don’t believe that would be a good idea at all. I eat really damn healthy, and I have a solid understanding of macros/nutrition. I’ve resulted to adding some more processed foods, like cinnamon raisin toast and full fat yogurt. Even upping to 2 scoops on my protein shakes.
I don’t understand if it’s a mental thing, If there is something wrong with my diet, or what, but I can’t for the life of me get enough calories to loose weight healthy. I AM losing weight, I’ve lost about 7.5 pounds in a little over a month. This does make sense, because I’m about 1000 calories short of my maintence level and 7.5 pounds in a month is about 2 pounds a week.
My question is, how can I increase my appetite? I want to cut however I don’t want to sacrifice muscle mass along with that. Not to mention, I don’t want to be too far in calorie deficit and go into starvation mode and have my body hold onto fat. please help!
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Coronavirus outbreak: Drug price regulator NPPA calls for close watch on Active Pharmaceutical Ingredients availability
"The key drug industry associations have assured the government that there is enough stock of Active Pharmaceutical Ingredients APIs/ formulations in the country," Singh said in the letter.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2vo59vy
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Healthy fast carbs PWO ?
Hello i have a question. I usually train fasted, so i want to have protein shake with some for of fast acting carbs right after my workout. I have classic protein shake, but i dont know what to use for fast carbs, everyone is using dextrose, maltodextrin, gummy bears, sweets etc. but is there any "healthier" option for fast carbs PWO ? (someone told me that fruit is good option, but fruit replenish only liver glycogen right ?) Ty for answers
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Liver, love it or hate it
I happen to hate the taste of beef liver. But thats what Ill be eating for the next few weeks. Its stacked with protein to name one, 26 grams per 100 grams (holy ****). I need to try adding it to my diet over the next 4 weekend diets to satisfy my curiosity.
Care to share your good or bad findings with liver? I'm more than interested to hear them.
During the three months Ive been back in gyms, nothing seemed to make the dramatic results as the past 2-3 days have. At first I felt very fatigued 2 or 3 days leading up. By then sure I was over doing work outs a bit too much. So, I slept and ate the protein I could get my hands on, and slept some more. Up to 10 or 11 hours at a time. Then more after a meal. Results certainly kick start motivation the best way. Im against synthetic stimulents but things like adding beef liver to diet might be the next best thing, yes Im growing very curious.
Care to share your good or bad findings with liver? I'm more than interested to hear them.
During the three months Ive been back in gyms, nothing seemed to make the dramatic results as the past 2-3 days have. At first I felt very fatigued 2 or 3 days leading up. By then sure I was over doing work outs a bit too much. So, I slept and ate the protein I could get my hands on, and slept some more. Up to 10 or 11 hours at a time. Then more after a meal. Results certainly kick start motivation the best way. Im against synthetic stimulents but things like adding beef liver to diet might be the next best thing, yes Im growing very curious.
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Coronavirus outbreak: Drug pricing regulator asks companies to give information on price, inventory
The government has been examining the impact of the shutdown in China on the pharmaceutical sector in India. The DoP has also asked the country’s drug regulatory authority, Central Drugs Standard Control Organization, to examine to what degree India depends on China for bulk drugs, possible shortages of molecules and measures that can be taken to keep the situation under control.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2TqWJeK
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Food Faceoff: Today 4
Below are 12 more of your Today choices.
Some JPGs might not be your complete choices but written as such.
Please choose up to 6 that you like that are not your own choices:
Almonds
Bananas
BBQ Chicken
Chipotle Bowl
Cinnamon Swirl Protein Pancakes
Diet Mtn. Dew
Some JPGs might not be your complete choices but written as such.
Please choose up to 6 that you like that are not your own choices:
Almonds
Bananas
BBQ Chicken
Chipotle Bowl
Cinnamon Swirl Protein Pancakes
Diet Mtn. Dew
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"IF" and post workout nutrition
Hello, i have a question. I started intermittent fasting (16/8) some months ago and its really ideal for me. Im not such a big believer that this method is something special or have some super extra benefits, but still, i love skipping breakfast and just have my meals in 8 hours window. I have a question, im bulking right now, yes even with IF. My question is about post-workout meal. I train fasted and then my first meal is my post-workout meal.
My question is, what should be my post-workout meal, if my goal is to build muscle. Should i drink protein shake right after workout and then have like 1-2 hours after full meal (carbs+proteins+vegetables etc.) or should i skip protein shake and just have that meal like 1 hour after training ? I know my calorie intake, so im in surplus, just dont know what would be better to break the fast after training, thanks
My question is, what should be my post-workout meal, if my goal is to build muscle. Should i drink protein shake right after workout and then have like 1-2 hours after full meal (carbs+proteins+vegetables etc.) or should i skip protein shake and just have that meal like 1 hour after training ? I know my calorie intake, so im in surplus, just dont know what would be better to break the fast after training, thanks
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Increase fats?
Current macros:
Fat – 70g (25%)
Carbs – 280g (45%)
Protein – 185g (30%)
Daily calorie intake – 2,500
I am currently starting my first ever bulk after a lengthy cut. I appreciate this may not be quite enough calories overall for significant muscle gain but I am tracking my weight daily and will adjust gradually to minimise fat gain. I am currently 77kg, 189cm (6ft 2) tall, body fat 13-14%, sedentary office job.
My questions/concerns about my current plan:
- Am I eating enough fats? I saw a sticky post by MrPB stating a minimum of 0.4g per lb of body weight. For me this works out to 68g of fat per day. Looking at my diet plan I am only just hitting this.
- Am I eating too much protein? Same post by MrPB states a minimum of 0.7g per lb of body weight. For me this works out to 120g of protein per day. My understanding is that eating more shouldn’t be detrimental but would it be a better balance to exchange some protein calories for fat?
If I increased my fats my macros could look like this:
Fat – 83g (30%)
Carbs – 280g (45%)
Protein – 155g (25%)
Daily calorie intake – 2,500
A part of me is concerned about having a higher % of fats than protein – that just doesn’t seem right somehow!
Should I just press forward with the current plan and see how it goes? am I just tweaking for the sake of it and overthinking this?
Thanks for any feedback
Fat – 70g (25%)
Carbs – 280g (45%)
Protein – 185g (30%)
Daily calorie intake – 2,500
I am currently starting my first ever bulk after a lengthy cut. I appreciate this may not be quite enough calories overall for significant muscle gain but I am tracking my weight daily and will adjust gradually to minimise fat gain. I am currently 77kg, 189cm (6ft 2) tall, body fat 13-14%, sedentary office job.
My questions/concerns about my current plan:
- Am I eating enough fats? I saw a sticky post by MrPB stating a minimum of 0.4g per lb of body weight. For me this works out to 68g of fat per day. Looking at my diet plan I am only just hitting this.
- Am I eating too much protein? Same post by MrPB states a minimum of 0.7g per lb of body weight. For me this works out to 120g of protein per day. My understanding is that eating more shouldn’t be detrimental but would it be a better balance to exchange some protein calories for fat?
If I increased my fats my macros could look like this:
Fat – 83g (30%)
Carbs – 280g (45%)
Protein – 155g (25%)
Daily calorie intake – 2,500
A part of me is concerned about having a higher % of fats than protein – that just doesn’t seem right somehow!
Should I just press forward with the current plan and see how it goes? am I just tweaking for the sake of it and overthinking this?
Thanks for any feedback
from Bodybuilding.com Forums - Nutrition https://ift.tt/2PvoMc5
Watch: Make This Healthy Cabbage And Peas (Patta Gobhi Matar) Sabzi For A Light Meal
Cabbage combined with peas (matar) makes for an extremely nutritional dish. The subtle flavours of both the foods complement each other and churn out a stellar main dish with a mouthfeel of soothing...
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Coming off a cut
Ok so I am coming off a cut and I am in about a 500kcal deficit. I know I have to go into a moderate surplus to bulk (300kcal). My question is this: do I go straight into a excess or should I slowly increase my calories by, say 100 a week until I am in excess?
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Macro Ratios?
Hey there! I’m recently entering this community of big boys and ladies and the nutrition aspect of it is stalling me. I’ve recently lost 30 pounds over the past few months and now it’s time to get big.
That said, I’d like to verify my macros. Every calculator I have used suggests a 2600 calorie diet.
-Protein: Many say 1g per pound of body weight, which equates this to 145g or 580 calories. This leaves me with 2,020 calories for the day.
-Fat: I’ve been told through the jungle that a 25% daily caloric intake from fat would be solid, meaning 72g, or 650 calories. This (on top of protein) leaves me with 1,370 calories for the day
-Carbs: 1,370 (calories remaining) / 4 (calories/gram) = 342.5g.
These kinda seem out of whack but I’m just getting into this so, I don’t know. Opinions? Any advice is welcomed. Thank you!
That said, I’d like to verify my macros. Every calculator I have used suggests a 2600 calorie diet.
-Protein: Many say 1g per pound of body weight, which equates this to 145g or 580 calories. This leaves me with 2,020 calories for the day.
-Fat: I’ve been told through the jungle that a 25% daily caloric intake from fat would be solid, meaning 72g, or 650 calories. This (on top of protein) leaves me with 1,370 calories for the day
-Carbs: 1,370 (calories remaining) / 4 (calories/gram) = 342.5g.
These kinda seem out of whack but I’m just getting into this so, I don’t know. Opinions? Any advice is welcomed. Thank you!
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Proposed cess on import of APIs stokes supply disruption fears
“Cess not more than 1% may be imposed on imported APIs,” a senior government official said. The DoP had formed a committee earlier this month as traders started to raise prices of some bulk drugs for pharmaceutical companies amid the prolonged shutdown in China.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2VrOmm2
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Food Faceoff: Today 3
Below are 10 of your Today food choices.
Some JPGs may not show your full ingredients.
Please choose up to 6 that you like that aren't your own choices:
Apricot Halves
Breakfast Burrito
Granola
Katsu Pork Loin Steak
Lentil Pasta Tomato Spinach & Marinara
Some JPGs may not show your full ingredients.
Please choose up to 6 that you like that aren't your own choices:
Apricot Halves
Breakfast Burrito
Granola
Katsu Pork Loin Steak
Lentil Pasta Tomato Spinach & Marinara
from Bodybuilding.com Forums - Nutrition https://ift.tt/2I1GcZI
Should I change my calorie intake?
Hope someone can help me with this.
I am 5ft8 139lb 18% bf and I am currently trying to bulk and on 2520 calories per day. I have been doing this for about three weeks and my weight is going up but very slowly – I am also getting a little more defended also as the weeks go on.
It was recommended to me that if I wanted to bulk that I should first do a cut and get to 10% bf and then do my bulk or at the very least reduce my calories to around 2400 to speed up the recomposition while still building muscle.
What do you guys think I should do?
I am 5ft8 139lb 18% bf and I am currently trying to bulk and on 2520 calories per day. I have been doing this for about three weeks and my weight is going up but very slowly – I am also getting a little more defended also as the weeks go on.
It was recommended to me that if I wanted to bulk that I should first do a cut and get to 10% bf and then do my bulk or at the very least reduce my calories to around 2400 to speed up the recomposition while still building muscle.
What do you guys think I should do?
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MTaI members ready to brace up for any shortage of medical devices
The Medical Technology Association of India (MTaI) on Wednesday said its member companies are ready to brace up for any shortages in medical devices and equipment arising out of scarcity of raw materials from China due to coronavirus outbreak.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2HTNFtA
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Stents price capping has improved its accessibility: Drug pricing regulator NPPA
According to the National Pharmaceutical Pricing Authority (NPPA) both stent manufactured and imported went up from 9.36 lakh in 2016 to 13.55 lakh in 2019. ”Indicating increased access because of price capping by NPPA. After a few revisions in last three years, a bare metal stent (BMS) is currently priced at Rs 8,261, and a drug eluting stent (DES) costs Rs 30,080.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/3a6ynO7
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Watch: How To Make Instant Dahi Bhalla For Your Holi Party
Up North, people revel in a gamut of interesting chaat preparations from dahi bhalla and papdi chaat to aloo tikki. If you are hosting a Holi party at your place and are fretting how to put together a...
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USFDA issues warning letter to Cipla for Goa manufacturing facility
Drug firm Cipla Ltd said that the US health regulator has issued a warning letter to the company for its manufacturing facility in Goa. The company further said that it remains committed to maintain highest standards of compliance and will work closely with the agency to comprehensively address all the observations.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2w2tozw
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Cough syrup had nothing to do with children deaths: Digital Vision owner
Goyal’s company has been in the dock for supplying cough syrup that allegedly caused the death of nine children in Jammu. He could face criminal charges and imprisonment if the government-run laboratory where the samples of the ColdBest syrup have been sent for testing also confirms that it was contaminated with the presence of chemical diethylene glycol (DEG).from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2HYEeJA
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Food Faceoff: Today 2
Below are 12 of your Today foods randomly picked.
Duplicates were combined.
**Some stock JPGs may not contain the full ingredients but will be written as such.**
Please choose up to 6 that you like that ARE NOT your own choices:
Asada Burrito
Chicken Thighs
Coconut Rice
Green Tea
Oatmeal Cinnamon Blueberries & PB
Peanuts
Duplicates were combined.
**Some stock JPGs may not contain the full ingredients but will be written as such.**
Please choose up to 6 that you like that ARE NOT your own choices:
Asada Burrito
Chicken Thighs
Coconut Rice
Green Tea
Oatmeal Cinnamon Blueberries & PB
Peanuts
from Bodybuilding.com Forums - Nutrition https://ift.tt/2TjEtUA
Trying to lose fat without sacrificing muscle
Currently I’m 280 lbs, 37% body fat, 181 lbs lean body mass. I’m also eating at a calories deficit and doing an upper/lower workout on Saturday/Sunday, respectfully. I do BW stuff throughout the week as well such as push ups and sumo squats, on top of my day job of delivering beer.
Anyway, I’ve made great strength and size gains, but I haven’t dropped any lbs, at the same time I’ve noticed greater muscle mass. Is that how a recomp works? Since I’m overweight, can I afford to eat at a deficit while still building muscle and strength?
Anyway, I’ve made great strength and size gains, but I haven’t dropped any lbs, at the same time I’ve noticed greater muscle mass. Is that how a recomp works? Since I’m overweight, can I afford to eat at a deficit while still building muscle and strength?
from Bodybuilding.com Forums - Nutrition https://ift.tt/2w8yrOY
My Top 10 Rotator meals & drink hacks for sharing or laughter.
If you hate cottage cheese, and all those amazing other bb foods that you are supposed to eat, like Quinoa and Fufu or whatever its called.
Meal 1
200g Chicken Breast
130g Jacket Potato
Gravy
Meal 2
Can of Tuna
3 Rice Cakes
Butter or Marg on them
Meal 3
Smoked salmon sautéed
185g White Rice
Meal 4
250g Minced Pork
200g Jacket Potato
Gravy
Meal 5
200g Minced Turkey
200g Jacket Potato
Gravy
Meal 6
280g Rump Steak
Black Beans and Baked Bean mix
Meal 7
Two Olive Oil Fried Eggs
One Whole meal toast
Meal 8
Organic Oats 60g
Semi Skimmed Cravendale
Sweetener
Meal 9
Mums 100g Braising Steak
100g Kidneys
Roast Potatoes
Broccoli and Cabbage
Meal 10
250g Low Fat Beef mince
125g Brown Rice
Oxo Cube
Delicious Smoothies. Try it - they taste like slush puppies.
One
100g Broccoli Cauliflower Frozen
1 Pink Grapefruit
1 Tomato
20g Beetroot
0.5 of a Banana
1 Lemon
20g Spinach Frozen
Water
Ginger Powder
Orange Squash
Lemon Squash
Two
200g Peas, Carrots Beans and Broccoli Frozen
1 Pink Grapefruit
30g Beetroot
One large Cucumber chunk
1 Tomato
Handful of Frozen Kale
Handful of Frozen Spinach
Water
Blackcurrant Squash
Orange Squash
Three KILLA KALORIE
40g Pineapple Frozen
100g Frozen Spinach
30g Frozen Kale
1 Advocado
1 Banana
30g Blueberries
40g Frozen Carrot
Orange Squash
Blackcurrant Squash.
Meal 1
200g Chicken Breast
130g Jacket Potato
Gravy
Meal 2
Can of Tuna
3 Rice Cakes
Butter or Marg on them
Meal 3
Smoked salmon sautéed
185g White Rice
Meal 4
250g Minced Pork
200g Jacket Potato
Gravy
Meal 5
200g Minced Turkey
200g Jacket Potato
Gravy
Meal 6
280g Rump Steak
Black Beans and Baked Bean mix
Meal 7
Two Olive Oil Fried Eggs
One Whole meal toast
Meal 8
Organic Oats 60g
Semi Skimmed Cravendale
Sweetener
Meal 9
Mums 100g Braising Steak
100g Kidneys
Roast Potatoes
Broccoli and Cabbage
Meal 10
250g Low Fat Beef mince
125g Brown Rice
Oxo Cube
Delicious Smoothies. Try it - they taste like slush puppies.
One
100g Broccoli Cauliflower Frozen
1 Pink Grapefruit
1 Tomato
20g Beetroot
0.5 of a Banana
1 Lemon
20g Spinach Frozen
Water
Ginger Powder
Orange Squash
Lemon Squash
Two
200g Peas, Carrots Beans and Broccoli Frozen
1 Pink Grapefruit
30g Beetroot
One large Cucumber chunk
1 Tomato
Handful of Frozen Kale
Handful of Frozen Spinach
Water
Blackcurrant Squash
Orange Squash
Three KILLA KALORIE
40g Pineapple Frozen
100g Frozen Spinach
30g Frozen Kale
1 Advocado
1 Banana
30g Blueberries
40g Frozen Carrot
Orange Squash
Blackcurrant Squash.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2SWRzbq
Does the body really know what day it is? #Calories
I have been tracking laboriously for 300 days!
6ft 205lbs ( very old )
Averaging 1850 kcal in that time.
------
I do compound only - i.e. Bench Press, Seated Row, Seated Leg Press. 3 times a week - 20 minute non stop swim 1 time per week.
I do this routine because 1. I am old :) 2. I have COPD/ Bad Asthma 3. Its one I CAN stick to.
-----
Whilst loosing weight consistently around 1-2lbs per month. I have now noticed the return of under arm fat, it actually is uncomfortable.
------
I sent my calorie information to my "helper" showing that Jan and Feb due to a couple of colds and some symptoms I have trained a little less and eaten less too.
Average calories down to around 1500 a week.
He says that the issue is inconsistent calories and that even if I am not hungry and not well I should stay EXACTLY the same not a calorie over or under and that this is my fault?
What say you?
Recent changes last 4 / 8 weeks.
1. Flaxseed oil - EVERY DAY
2. Around 25% less swimming and training
3. Bit more time in bed, i.e. lack of energy due to feeling unwell.
4. Added advocado to diet
6ft 205lbs ( very old )
Averaging 1850 kcal in that time.
------
I do compound only - i.e. Bench Press, Seated Row, Seated Leg Press. 3 times a week - 20 minute non stop swim 1 time per week.
I do this routine because 1. I am old :) 2. I have COPD/ Bad Asthma 3. Its one I CAN stick to.
-----
Whilst loosing weight consistently around 1-2lbs per month. I have now noticed the return of under arm fat, it actually is uncomfortable.
------
I sent my calorie information to my "helper" showing that Jan and Feb due to a couple of colds and some symptoms I have trained a little less and eaten less too.
Average calories down to around 1500 a week.
He says that the issue is inconsistent calories and that even if I am not hungry and not well I should stay EXACTLY the same not a calorie over or under and that this is my fault?
What say you?
Recent changes last 4 / 8 weeks.
1. Flaxseed oil - EVERY DAY
2. Around 25% less swimming and training
3. Bit more time in bed, i.e. lack of energy due to feeling unwell.
4. Added advocado to diet
from Bodybuilding.com Forums - Nutrition https://ift.tt/2SWXblZ
what happens if you dont eat enough protein whilst bulking ?
Curious what happens if a person isn't hitting anywhere near enough protein but is still eating enough calories to bulk... they would still grow ? would there be issues regarding healing ?
Or would there be no issue as said person is at least in a surplus, not quite as detrimental as someone that is cutting and not eating adequate protein?
Or would there be no issue as said person is at least in a surplus, not quite as detrimental as someone that is cutting and not eating adequate protein?
from Bodybuilding.com Forums - Nutrition https://ift.tt/38XbYTv
Pre-Workout Bar Recipes
Hi all,
I really struggled in the gym tonight. I squatted 122.5 kg 5x5 and then felt hungry. I went to do the overhead press 57.5 kg but couldn't get the fifth rep on any of the sets. I just felt weak. I smashed 55 kg too. Then deadlift 135kg I did 1x5 rested and then went to do the second set but just couldn't. I was starving and felt weak. I did some weighted parallel dips and just went home.
I am on a slight calorie deficit as I want to get my bodyfat below to around 15% (currently about 22% I would say) but I realised walking home that I have not been looking out for my pre-workout nutrition and I need to start addressing this going forwards.
Can anybody recommend a pre-workout bar recipe that doesn't require baking they use?
Cheers
Malandro
I really struggled in the gym tonight. I squatted 122.5 kg 5x5 and then felt hungry. I went to do the overhead press 57.5 kg but couldn't get the fifth rep on any of the sets. I just felt weak. I smashed 55 kg too. Then deadlift 135kg I did 1x5 rested and then went to do the second set but just couldn't. I was starving and felt weak. I did some weighted parallel dips and just went home.
I am on a slight calorie deficit as I want to get my bodyfat below to around 15% (currently about 22% I would say) but I realised walking home that I have not been looking out for my pre-workout nutrition and I need to start addressing this going forwards.
Can anybody recommend a pre-workout bar recipe that doesn't require baking they use?
Cheers
Malandro
from Bodybuilding.com Forums - Nutrition https://ift.tt/32ogbgf
Food Faceoff: Today 1
This will be another week of the FFO being created by you guys.
Please think of TODAY and what you have ALREADY ate/drank.
Then please list below up to 4 of the foods/drinks that you had.
As always, duplicates will be combined.
Voting will begin tomorrow with the posted JPGs.
Please think of TODAY and what you have ALREADY ate/drank.
Then please list below up to 4 of the foods/drinks that you had.
As always, duplicates will be combined.
Voting will begin tomorrow with the posted JPGs.
from Bodybuilding.com Forums - Nutrition https://ift.tt/37WJjfU
NPPA tells chief secys to keep tabs on API availability
In a letter to the chief secretaries, the National Pharmaceutical Pricing Authority (NPPA) has asked them to ensure that there is no violation to the provisions of the Drug Pricing Control Order (DPCO) with regard to compliance of selling price.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/32pq79s
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Help With this new Lifestyle change
Hello,
I am 34 years old.. I am 5'7" @ 218lbs and would love to be around 185 lbs. I literally have no idea where to start when It comes to my diet (counting calories, Macros). I usually run 5 miles a day with my wife weather permitting. Motivation level isn't to high, as I have tried this over and over again and always fall.. I have 3 beautiful kids that are really young and want to make a change for them.. Maybe with the change I will be able to get off BP meds that I've been on for quit a while.. Any suggestions or advice is greatly appreciated..
Thanks, Landon
I am 34 years old.. I am 5'7" @ 218lbs and would love to be around 185 lbs. I literally have no idea where to start when It comes to my diet (counting calories, Macros). I usually run 5 miles a day with my wife weather permitting. Motivation level isn't to high, as I have tried this over and over again and always fall.. I have 3 beautiful kids that are really young and want to make a change for them.. Maybe with the change I will be able to get off BP meds that I've been on for quit a while.. Any suggestions or advice is greatly appreciated..
Thanks, Landon
from Bodybuilding.com Forums - Nutrition https://ift.tt/2T9yYId
I'm looking for nutritionist
Hello, I have a hard time putting on weight so I decided to look for a nutritionists. I'm 38 about 6' and I stay between 180-190. I keep myself in good shape but I would like to take it to the next level. Any suggestions would be welcomed, thank you.
from Bodybuilding.com Forums - Nutrition https://ift.tt/32pzJ4c
With 1,930 health and wellness centres, Karnataka hopes to focus on community well-being
Preventive healthcare through wellness activities is the important feature of AB-HWCs and the focus of the programme is to promote lifestyle changes in the communities. Yoga sessions and physical activities are also key features of wellness clinics.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2SY2hPb
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Saw this on Reddit, opinions?
"There is so much bull**** in this post. Over complicating the crap out of it.
Health is about keeping insulin and glucose stable as **** when you don’t need them (ie. when sitting on your ass posting on Reddit). And when you’re training you want amino acids and simple carbs because hypoglycemia sucks.
All those side effects? Hair loss acne arthritis heart disease....? Are they from drugs? Yeah okay no, it’s just insulin and toxins wrecking you up.
Fiber obsession is useless, as proven is interventional studies. Most plants are loaded with some sort of toxins. Fruits are clean especially PWO as per above. Recommending spinach always triggers me, when so many people here have trashEd joints. Oxalate for all!
Let me guess, your nutrition “knowledge“ comes from Greger’s books? Of course people need to stop eating junk. Even tho it spikes insulin hard, at least broccoli-rice-chicken is low residue and low inflammation. Don’t need to have IBD to understand what plants and fiber do.
TLDR: control insulin and glucose, avoid toxins, be healthy."
Health is about keeping insulin and glucose stable as **** when you don’t need them (ie. when sitting on your ass posting on Reddit). And when you’re training you want amino acids and simple carbs because hypoglycemia sucks.
All those side effects? Hair loss acne arthritis heart disease....? Are they from drugs? Yeah okay no, it’s just insulin and toxins wrecking you up.
Fiber obsession is useless, as proven is interventional studies. Most plants are loaded with some sort of toxins. Fruits are clean especially PWO as per above. Recommending spinach always triggers me, when so many people here have trashEd joints. Oxalate for all!
Let me guess, your nutrition “knowledge“ comes from Greger’s books? Of course people need to stop eating junk. Even tho it spikes insulin hard, at least broccoli-rice-chicken is low residue and low inflammation. Don’t need to have IBD to understand what plants and fiber do.
TLDR: control insulin and glucose, avoid toxins, be healthy."
from Bodybuilding.com Forums - Nutrition https://ift.tt/2HPtAEX
Abbott launches quadrivalent vaccine for influenza in India
"We are excited with the launch of the quadrivalent version of our flu vaccine, which can be offered to both children above six months and adults. This particular type of vaccine provides good immune response with less side-effects," Abbott India Medical Director Srirupa Das said.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2PjifRk
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Daiichi-Ranbaxy arbitration case: Singh brothers hearing in Singapore Supreme Court starts today
A Singapore tribunal in 2016 awarded Daiichi Rs 3,500 crore in damages. In May that year, the company moved Delhi High Court to enforce the award. The Singhs appealed against it in Singapore as well as India.from Healthcare/Biotech-Industry-Economic Times https://ift.tt/2HMuh1C
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Reasonal muscle gain and fat loss with these macros?
Hi everyone. I had my Dexascan done today which made me to post this question. Here is where I stand:
Total body weight: 158 lbs
Lean mass: 106 lbs
Fat Percentage: 30%
RMR: 1411 cals (based on Mifflin-St Jeor equation; not CO2 test)
And, here is what I am targeting for:
Total body weight: 160 lbs
Lean mass: 115 lbs (+9 lb to gain)
Fat Percentage: 25% (-7 lb to lose)
I believe this is a realistic target to achieve in 6-8 weeks for me and I am targeting for 1500 calories where the ratio will be
F - 35% (60 gm - 540 cals)
P - 30% (115 gm - 460 cals)
C - 35% (128 gm -512 cals)
The reasoning behind these numbers I arrived:
Fat - 0.37 gm per lb of total body weight = 158 x .37 = 58 gm
Protein - 1.1 gm per lb of targeted lean mass = 115 x 1.1 = 126.5 gm
Carb - Remaining calories
Fat macro percentage is on the upper side of the recommended 20- 35% of the total calories. My question, will this do any better for my aforementioned goals? Any comment is sincerely appreciated. Thanks!
Total body weight: 158 lbs
Lean mass: 106 lbs
Fat Percentage: 30%
RMR: 1411 cals (based on Mifflin-St Jeor equation; not CO2 test)
And, here is what I am targeting for:
Total body weight: 160 lbs
Lean mass: 115 lbs (+9 lb to gain)
Fat Percentage: 25% (-7 lb to lose)
I believe this is a realistic target to achieve in 6-8 weeks for me and I am targeting for 1500 calories where the ratio will be
F - 35% (60 gm - 540 cals)
P - 30% (115 gm - 460 cals)
C - 35% (128 gm -512 cals)
The reasoning behind these numbers I arrived:
Fat - 0.37 gm per lb of total body weight = 158 x .37 = 58 gm
Protein - 1.1 gm per lb of targeted lean mass = 115 x 1.1 = 126.5 gm
Carb - Remaining calories
Fat macro percentage is on the upper side of the recommended 20- 35% of the total calories. My question, will this do any better for my aforementioned goals? Any comment is sincerely appreciated. Thanks!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2Vcl0rH
Food Faceoff: The Greatest Food of All Time Pt.2 Finals
These 13 Greatest Foods all received 5 or more votes yesterday.
Many ties so today there are 13.
Please choose your 1st, 2nd and 3rd Place choices:
Turkey
Mac & Cheese
Ham
Sushi
Chicken Teriyaki
Shrimp
Lasagna
Gyro
Many ties so today there are 13.
Please choose your 1st, 2nd and 3rd Place choices:
Turkey
Mac & Cheese
Ham
Sushi
Chicken Teriyaki
Shrimp
Lasagna
Gyro
from Bodybuilding.com Forums - Nutrition https://ift.tt/2VgLHLV