Nutrition thoughts

Hi all I'm new to this forum. I'll try keep it as simple as I can.

Currently 27yo .. 91kg/200lbs .. 5ft11in .. around 12%bf .. trained properly ( not missed 3 days in a row) for about 2 years now .. MY MAIN AIM IS TO INCREASE LEAN MASS

Diet is very good (not perfect) with the help of my trusty 6pack bag I take to work. Training is hard/intense all with correct form/rep ranges etc

My problem I'm struggling to calculate properly is ... I started a new job a month ago where I drive and load/unload a timber wagon all by hand. It is an extremely demanding and taxing job, and I consider myself to be a very fit/healthy person. I play ice hockey train once a week and games 1 to 2 games a week. Always had physical jobs (not as physical as this one).

So basically recently I've started to feel like the addition of my new demanding job that I've started to eat away at muscle mass.

On this BB website I have been calculated:
P - 300g = 1,200kcal
F - 104g = 936kcal
C - 420g = 1,680kcal
Total = 3816kcal

This amount of carbs seems a lot to me for lean mass even taking into consideration the job.

I'm quite well kowledged on the nutritional side of things and what different people and goals need but any opinions/info on my situation would be greatly appreciated.

Sorry for the long read

from Bodybuilding.com Forums - Nutrition https://ift.tt/2LqZ605

Read More

Help figuring out carbs, protein and fat propotions

Hello, i got back to the gym and i want to do things right this time, but since i am a newbie, some help would be awesome :)

I am 32 years old and my bodytype is slim fat height 174cm weight 65kg and bodyfat of 12%

My goal is to bulk in order to get a body recomposition, i know my TDEE is around 2278 som i should be getting 2278 on rest days and 2800 on workout days right?

But what really confuses me is the percentage on carbs, fat and protein, what should my aim be?

Thank you

from Bodybuilding.com Forums - Nutrition https://ift.tt/2Ai9lyC

Read More

Need carb source ideas

What are your guys’s favorite carb sources? I can eat a ton so I like higher volume for the calories carbs. What do you guys eat?

from Bodybuilding.com Forums - Nutrition https://ift.tt/2mKBswS

Read More

Metabolism and general nutrient problems

Hi there!

Im 18,210lbs and 6 foot 2. Ive been working out for around 2 years.

So basically I have never had any proper nutrition until last year. I do believe I was eating lower than my maintenance calories for a long time before I finally got control of my nutrition (IIFYM, macro calculation, deficit surplus etc.) I read up on it a lot and do feel quite knowledgeable about it now.

Last year I went on holiday for 6 weeks. went from 90kg to 101kg which was terrible. I then came back and did a complete crash diet(1800 calories or under) and lost all that weight(ended up at around 93kg) which was extremely stupid. Ever since then I have never been able to drop below 93kg. I have slight love handles, a decent upper body and decent legs, but Ive always wanted to lose the slight love handles and belly fat so I can begin a lean bulk which really will enable me to gain some proper muscle and begin to look good. I have the correct numbers(macros and calories). I went on a reverse diet to try to get my body to respond correctly but at maintenance calories I was gaining weight and at around 2400 calories(-700 of my maintenance calories) I was only then able to maintain my bodyweight. I have been perfectly calculating for a couple months now and have not been able to get under 93kg. Reefeds etc have also been used to try jumpstart. I am worried that my thyroid has a problem and I cant seem to make my body respond how it normally should to calories and macros, Im always wayyy below what the normal amounts are. Before people say that I must be eating wrong that cant be the answer as I have been very accurate and also even if im off by +-200 calories my body still should have been responding well enough.

I need to find a way to be able to make my body respond well enough so all my efforts to cut body fat actually work instead of me eating well under maintenance but no even losing fat.

Thanks in advance.

from Bodybuilding.com Forums - Nutrition https://ift.tt/2LNSk44

Read More

How do I eat more veg

My diet is pretty good in terms of protein carbs and fat and I'm eating pretty clean and natural food, however, I need to eat more vegetables. My doctor said I was deficient in vitamin k and I need more green vegetables in particular. However, I hate the taste of them, how do i incorperate more in my diet?

from Bodybuilding.com Forums - Nutrition https://ift.tt/2LUbba8

Read More

how much Sodium a day?

Hi, I just finished my first cutting phase and looking to be on a lean bulk, aka make gains without getting too fat.


Around how many mg's of Sodium should i consume daily for overall health? I sweat buckets at the gym btw...


Thanks for any info!

from Bodybuilding.com Forums - Nutrition https://ift.tt/2mNS6vo

Read More

how much Cholesterol a day?

Hi, I just finished my first cutting phase and looking to be on a lean bulk, aka make gains without getting too fat.


Around how many mg's of Cholesterol should i consume daily for optimum testosterone levels and overall health?


Thanks for any info!

from Bodybuilding.com Forums - Nutrition https://ift.tt/2K0Okbf

Read More