Hi I'd like help with protein & calorie intake. I've slim, lean muscular limbs, with more fat around the gut & waist area than I'd like.
My goal is to recomposition; lean gain. I'd like to lose fat and slim down for the beach but I'd like to gain big muscles too. Don't care how long it takes. Do I aim for a calorie defienceny, maintenance or surplus?
Mid 30's
178cm / 5ft 10inch
Sedentary lifestyle
Weight lift 3* week
Cardio 15m 3* week
Taken from an electronic weight scale:
81kg / 179lbs
BMI 25.7
Body Fat 20.9%
Muscle 41.4%
Hydration 54.4%
Bone 4.1%
BMR 1872 kcal
AMR 2882 kcal
Taken from the sticky:
Maintain 2423 kcal
Fat loss 1947c kcal
Extreme 1460 kcal
Protein 125g (.7*p/lbs) or 130g (1.6*p/kg) or 143g (.8*p/lbs)
Fat 72g
Fibre 38g or 34g (1.4*1000p kcal)
Last year I was aiming 1760kcal & 170g protein and had good results for the two seasons I worked out. It wasn't too convenient hitting protein from whole foods but whether it was optimal compared to 140g is anyone's guess. I suppose an extra scoop of powder would be easier. I'm already having two scoops (24g each). Anyway, I unfortunately pigged out in the third season and dropped gym completely.
To revise this year, how's the above look to you and how much protein, kcals should I go for?
Thanks for helping.
My goal is to recomposition; lean gain. I'd like to lose fat and slim down for the beach but I'd like to gain big muscles too. Don't care how long it takes. Do I aim for a calorie defienceny, maintenance or surplus?
Mid 30's
178cm / 5ft 10inch
Sedentary lifestyle
Weight lift 3* week
Cardio 15m 3* week
Taken from an electronic weight scale:
81kg / 179lbs
BMI 25.7
Body Fat 20.9%
Muscle 41.4%
Hydration 54.4%
Bone 4.1%
BMR 1872 kcal
AMR 2882 kcal
Taken from the sticky:
Maintain 2423 kcal
Fat loss 1947c kcal
Extreme 1460 kcal
Protein 125g (.7*p/lbs) or 130g (1.6*p/kg) or 143g (.8*p/lbs)
Fat 72g
Fibre 38g or 34g (1.4*1000p kcal)
Last year I was aiming 1760kcal & 170g protein and had good results for the two seasons I worked out. It wasn't too convenient hitting protein from whole foods but whether it was optimal compared to 140g is anyone's guess. I suppose an extra scoop of powder would be easier. I'm already having two scoops (24g each). Anyway, I unfortunately pigged out in the third season and dropped gym completely.
To revise this year, how's the above look to you and how much protein, kcals should I go for?
Thanks for helping.
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