My diet MASS, is great?

[Muscletech]

Hi! I'm 18.. an I want become bigger! (1.80 x 70kg)

So I have planned this diet:

ca.3500Kcal (50/20/30) so like... 440gr of carbo, 170 pro, 120 fat

I follow this system:

BREAKFAST: 5 egg whites 300 ml. Parz skimmed milk sweetened with honey; 20 g. muesli, wholemeal toast with jam 4-5;

SNACK: a sandwich with 80g of dried beef, 1 apple

LUNCH 100 g. pasta (with parmesan and olive oil), 150 g of turkey, 150 g. 50 g of carrots. bread integr. 4-5 peanuts

SNACK: a sandwich with 80g of dried beef, 1 yogurt;

DINNER: 200 G.of chicken, 200 g of potato (and 10 g. Of olive oil) 20 g. bread integr. 4-5 peanuts

SNACK: 30 g protein (casein or egg) in water or 200 grams of cottage cheese.


For the calories and the % what you think?

I do a intense workout 4 days at week:

Day 1: Upper body
Day 2: lower body
Day 3: rest
Day 4: Upper body
Day 5: lower body
Day 6: rest
Day 7: rest


Thanks guys! ( I'm not an expert on this)

[Turkish Juicer]

Your TDEE cannot possibly be 3500Kcal at your current stats.

Do not make the mistake of believing that if you eat calories way over your daily maintanance, those cals will magically turn into muscle. They are much more likely to turn in fat, especially if you are working with rather light weights and no cardio is involved.

440gr of carbs along with 120gr of fat ED, really? You will turn into a fatty sooner than you think.

You should be fine with 200gr protein, 300gr carb and 80gr fat on training days. Carbs can and should be reduced on non training days.

[Muscletech]

so what's the right %?


I have found this schedule.. it works great? (I will eat 3000cal per day..)



Caloric intake relative to lean body weight to support optimal growth (considering a normal activity level)

Lean Body Weight (total weight — fat weight)

Caloric Intake to Support Optimal Growth

120lbs -> 2455kcals

130lbs -> 2634kcals

140lbs -> 2813kcals

150lbs -> 3037kcals

160lbs -> 3260kcals

170lbs -> 3440kcals

180lbs -> 3663kcals

190lbs -> 3885kcals

200lbs -> 4064kcals

210lbs -> 4244kcals

220lbs -> 4467kcals

230lbs -> 4646kcals

240lbs -> 4868kcals

250lbs -> 5091kcals

260lbs -> 5270kcals

270lbs -> 5494kcals

[Muscletech]

Nobody can help me?

I should eat, 231 pro 300cho and 151of fat.. It's possible?

[Back In Black]

Nobody can help me?

I should eat, 231 pro 300cho and 151of fat.. It's possible?

Read the last paragraph from Turkish, where he lists the macro's you should be eating!

[Muscletech]

yes... but I want learn how to draw up a diet..

I follow this formula:

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

The result for me:

1792 * 1.6= 2867 Kcal to maintain my weight... (18 years old, 1.78, 70kg)

Add 500cal for gaining.. so 3367 Kcal

Pro= 231gr (3.3xkg) = 924Kcal
Cho= 300gr (+25% of protein)= 1200Kcal (+924 of pro)= 2124Kcal

1243Kcal remaining for fAT = Fat Kcal/9 = 138gr of fat..



It's correct?

[Back In Black]

Do what Turkish said, trust him!

[Muscletech]

I would like to learn how to do a diet, not because I do not believe turkish, I wan't have prepared tables, I would learn alone, so I in the future I will know how much eat...

Turkish say that I need 2700cal to gain... but it's not true.. because with 2700cal I' am on middle way (because with the formula i need 3300 cal)...

[Back In Black]

Don't believe the formula's they ALWAYS come out too high. Especially where the formula doesn't take into account your bodyfat %.

Turkish has you at a great starting point. If you are not gaining after 2 weeks then add 200 cals and keep reviewing.

[Muscletech]

Ok, now I understand... thanks