Hello everyone, my name is Taylor M. I'm 172 pounds, 6ft Lanky male. I've always been skinny, with my bones showing on the chest / shoulders w/ thin arms. I'm looking to workout 5 days a week to build muscle. "Suggested rate of weight gain for an average beginning 170 pound lifter: about 2 pounds per month."
I read the Calculating Calories and Macro guide listed on this page and according to what each macro is I should be at the following:
Protein: 0.7 * 172 = 120g Daily
Fat: 0.4 * 172 = 68.8g Daily
Carb: ?
Using myfitnesspal to track not only my food but my Macros and hit my goal it says I should be eating 2,480 Calories a day to gain 0.5lbs a week.
Protein: 124g = 20%
Fat: 83g = 30%
Carb: 310g = 50%
Inputed information in MFP : Starting weight 172 lbs, Goal Weight 190lbs, weekly gain 0.5lbs per week. Activity level - Not Very Active.
My question is while the Macros seem like a good ratio don't you think that is a low calorie amount for my weight? However, could that be why I gained a lot of fat last time I tried to do this because I was aiming for 2,900 calories while lifting 5 days a week.
If I use a total daily energy expenditure (TDEE) calculator the stats are the following:
Maintenance - 2625 so if I add 300 to gain muscle I would be at 2925 then which is where I originally was when I was getting fat.
I'm sort of lost on how to find out how much I should be eating to bulk but not get fat. I didn't do abs when I was gaining the weight either which may affect it?
PS - I wasn't eating fast food, all home made foods but I did lack a lot of veggies.
Thanks for reading!
I read the Calculating Calories and Macro guide listed on this page and according to what each macro is I should be at the following:
Protein: 0.7 * 172 = 120g Daily
Fat: 0.4 * 172 = 68.8g Daily
Carb: ?
Using myfitnesspal to track not only my food but my Macros and hit my goal it says I should be eating 2,480 Calories a day to gain 0.5lbs a week.
Protein: 124g = 20%
Fat: 83g = 30%
Carb: 310g = 50%
Inputed information in MFP : Starting weight 172 lbs, Goal Weight 190lbs, weekly gain 0.5lbs per week. Activity level - Not Very Active.
My question is while the Macros seem like a good ratio don't you think that is a low calorie amount for my weight? However, could that be why I gained a lot of fat last time I tried to do this because I was aiming for 2,900 calories while lifting 5 days a week.
If I use a total daily energy expenditure (TDEE) calculator the stats are the following:
Maintenance - 2625 so if I add 300 to gain muscle I would be at 2925 then which is where I originally was when I was getting fat.
I'm sort of lost on how to find out how much I should be eating to bulk but not get fat. I didn't do abs when I was gaining the weight either which may affect it?
PS - I wasn't eating fast food, all home made foods but I did lack a lot of veggies.
Thanks for reading!
from Bodybuilding.com Forums - Nutrition https://ift.tt/31dsRbB
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