After a year of cutting by following Mrbp nutrition advice and losing around 20kg by walking I decided to start some Powerbuilding. The workout I am doing is currently the one suggested in the workout section by grouchyjarhead, its a sticky. I am 42yo and currently 67.5kg with 160cm height and an estimate of 23-24% bodyfat. So I wanna start gaining muscle while trying to get below 20% bodyfat for starters. My TDEE at basal sits at 1450, add 400 calories from walking every next day on my rest days and God knows how many calories are burned from the powerbuilding routine and whatever other normal life activities.
My problem is that I have no clue what macronutrients I should take. Protein obviously should be high so I am at 2g per kg atm so around 135g of protein. Is that enough? Do I need more, less?
Fat, some calculators show as low as 35g when cutting and up to 80g when bulking and mrbp suggests a minimum of 0.87g per kg so that for me would be around 59g.
For example today I ate 1700 calories with 135g protein and 56g fat which leaves me at deficit of 200 calories. I am pretty hardcore on the diet I weight everything to the gram so if it is off it cant be too much. Is that enough to bulk and lose fat at the same time or am I doing it wrong?
So any advice on this one? Any help much appreciated. Thanks
My problem is that I have no clue what macronutrients I should take. Protein obviously should be high so I am at 2g per kg atm so around 135g of protein. Is that enough? Do I need more, less?
Fat, some calculators show as low as 35g when cutting and up to 80g when bulking and mrbp suggests a minimum of 0.87g per kg so that for me would be around 59g.
For example today I ate 1700 calories with 135g protein and 56g fat which leaves me at deficit of 200 calories. I am pretty hardcore on the diet I weight everything to the gram so if it is off it cant be too much. Is that enough to bulk and lose fat at the same time or am I doing it wrong?
So any advice on this one? Any help much appreciated. Thanks
from Bodybuilding.com Forums - Nutrition https://ift.tt/3ggQl6u
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