Intake advice please

[MIH]

Hey guys I am new to this forum, therefore I need some advice!

I finally decided to lift weights after working out boxing for 7 years. My goal is to gain mass and grow in size , but I need someone elses opinion on my intake and if you believe this will work with the amount of carbs/prot/fat/calories I am going to eat.

Stats.

22 yo
6 ft 1 5/8 inch
162lbs I am kinda skinny compared to my height and im unsure about my BF, but I would guess its around 10-15%, I dont have a sixpack though


TDEE: 2545 calories a day, for this I used the Harris-Benedict Formula.

Based on my TDEE, I calculated my daily intake according to the 40/40/20 and came out with this result

Calories: 3042 Carbs 295/Protein 295/fat 65

Thanks!

[energizer bunny]

I would lower the protein and replace with carbs, calories look good for your height and weight, though its trial and error. See how it goes for a month if you are not gaining adjust your calories.

what will your training look like?

[MIH]

I appreciate your answer..

So what do you suggest? I lower the protein by 5% or 10% and add it to carbs?

I will be doing the ICF 5x5 fullbody training program, since I got told it should be good start for beginners. I also wanted to do cardio like 2 days a week, but im not sure if its overkill since I already bike to work and it takes 20-25 minutes each way.

I thought like

Monday: lifting
Tuesday: cardio
Wednesday: lift
Thursday: cardio
Friday: lifting

Saturday and sunday resting

[energizer bunny]

If you bike for 50 mins a day then no need for more cardio mate! you are bulking.

Did you factor that into your tdee?

forgot macro % matte, its old hat and better ways to do things IMO.

0.4-0.6 grams of fat per lb of bodyweight, 1-1.5 grams of protein per lb of bodyweight and the rest from carbs....this is a guide and can be adjusted to what you feel you need later down the line.

[energizer bunny]

5x5 is good program and you should see good results, also starting strength is a good routine for beginners.

[MIH]

When i calculated my tdee I was using the lightly active, so i guess not, but the reason for this is that the bike trip doesnt feel like im burning shit loads, but that could be because of my form though 😃..

Thanks for your advice

[energizer bunny]

Of course it will depend on the intensity of the bike ride, only you know how hard you ride. But there are calculators online that can give you a guestimate of how many cals you burn on your bike ride for miles and time etc. Dont over think it mate, use the above with the macro split i suggest then give it a month with the training routine you have picked and go from there. honest mate at 162lbs and 6ft, if you just eat loads with adequate protein you will grow!

go for it, smash the food! smash the weights! ha

[MIH]

Haha thanks alot man for your advice i appreciate it.. Now i can possibly go working out properly :-)

[energizer bunny]

Haha thanks alot man for your advice i appreciate it.. Now i can possibly go working out properly :-)

no problem mate, enjoy!