Beginner body builder. Need Help

[READYorNOT]

Hi,


I am currently just starting bodybuilding. I am struggling with one of the main things "Nutrition", i need help providing a suitable diet for myself. It does not have to be perfect as i will make adjustments where needed.

My stats which are 100% Honest as if i lie i know it wont get me anywhere.

Age: 20
D.O.B: 22.03.1992
Weight: 13st - 81lb - 90kg
Height: 5' 7.3 - 1.71m
B.M.I: 29.5 (May Be Slightly more/less now)
Bodyfat: 25%

Gym time: 4 years on and off. (over the last 2 years i have really let myself go due to new relationship haha, too much movies and take aways, i used to be ripped nicely. Time to re think my life so here i am starting bodybuilding with 10000% dedication

Current Supplements

- PD Fusion x 2
Flavour : Chocolate & Strawberry
Servings : 75 per tub
Glutamine : 4231MG per tub
BCAA : 5378MG per tub
Net Weight - 2.25kg per tub

- Grenades (Fat Burners)
100 Capsules ( 1 in morning, 2 before lunch )

DIET

NEED TO MASTER BEFORE I CAN BEGIN.



So now you know all about me and you can see that the diet is preventing me from ever really starting, this is getting me so stressed and putting my motivation down, dont get me wrong i love the gym and i go happily daily if i could, but 3-4 days is healthy. I need assistance with writting up a good diet plan to gain lean muscle.


Thank you to all the people who actually take time to read this and share their knowledge or even help write me up a diet plan.


What my daily intake will be & Gym Work


My daily intake is going to be

Calories – 1590
Protein – 207 – 242g
Carbs – 267 – 311 g
Fats – 52 – 61 g

I am going to go to the gym

Monday - Chest / Triceps
Tuesday - Biceps / Forearms
Wednesday - Day OFF
Thursday - Shoulders / Back
Friday - Legs

WHAT ARE MY AIMS? TO GET LEAN.

Bodybuilding For The Win

[panntastic]

At 25% I would consider doing a cut first buddy lots of fasted cardio and hiit will soon sort that out.

[READYorNOT]

At 25% I would consider doing a cut first buddy lots of fasted cardio and hiit will soon sort that out.

Im trying to shred but keep my muscle that ive gained.

Check my macros.. DO YOU THINK i should lower the carbs??

Also cardio is all well, but i will be doing weights alot too,

IT MUST BE DIET 100% GYM 100%

[panntastic]

You weigh 90 kilos 25% body fat so lean body mass is 67.5kg
You need to strip that fat with diet and cardio
At your age putting on size shouldn't be a problem

[READYorNOT]

You weigh 90 kilos 25% body fat so lean body mass is 67.5kg
You need to strip that fat with diet and cardio
At your age putting on size shouldn't be a problem

Thank you so lookin at my macros ? what would you change

Calories – 2037-2077
Protein – 207 – 242g
Carbs – 267 – 311 g
Fats – 52 – 61 g

[Tron3219]

Thank you so lookin at my macros ? what would you change

Calories - 1590
Protein - 207 - 242g
Carbs - 267 - 311 g
Fats - 52 - 61 g

242g of pro and 311g of carbs is over 1590 cals? Something's wrong with ur math

[READYorNOT]

242g of pro and 311g of carbs is over 1590 cals? Something's wrong with ur math

My bad i accidentally changed the calories instead of carbs,

I was meant to put carbs to 200-267.

Calories should be 2037-2077

[Tron3219]

My bad i accidentally changed the calories instead of carbs,

I was meant to put carbs to 200-267.

Calories should be 2037-2077

Ok, ur caloric intake of 2100 is about right for fat loss. Are u just starting to diet right or have u been on any sort of diet?

[READYorNOT]

Ok, ur caloric intake of 2100 is about right for fat loss. Are u just starting to diet right or have u been on any sort of diet?

Thanks for your help in advance mate, i have been really slacking as been spending to much time with movies and junk food.

I am joining IRON WORKS in birmingham on monday, i have the supplements in place along with dedication but i don't have a diet in place which is what i am desperately trying to sort out now, been reading up ALOT.


Thanks

[Tron3219]

Thanks for your help in advance mate, i have been really slacking as been spending to much time with movies and junk food.

I am joining IRON WORKS in birmingham on monday, i have the supplements in place along with dedication but i don't have a diet in place which is what i am desperately trying to sort out now, been reading up ALOT.

Thanks

Well being that ur going from a movie candy diet to an actual disciplined diet. I'd recommend that u eat about 2600 calories (maintenance)for a couple weeks and then drop ur caloric consumption 250 and then to a total of 500 deficit. It will help u adjust better. Do U have a diet plan worked out already? As far as what and when ur eating?

[READYorNOT]

Well being that ur going from a movie candy diet to an actual disciplined diet. I'd recommend that u eat about 2600 calories (maintenance)for a couple weeks and then drop ur caloric consumption 250 and then to a total of 500 deficit. It will help u adjust better. Do U have a diet plan worked out already? As far as what and when ur eating?

Thanks! Explain the total of 500 deficit please? and no not as of yet i dont have a diet planned out ive only just worked out the macros.

I know im going to be splitting them into 6 meals.



Morning - Eggs, oats & Fruit / or greek yogurt (every morning i have Actimel, 0% fat and contains vitimins b & d

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Haha , ill get their by monday with everyones guidance. thanks man

[Tron3219]

Thanks! Explain the total of 500 deficit please? and no not as of yet i dont have a diet planned out ive only just worked out the macros.

I know im going to be splitting them into 6 meals.

Morning - Eggs, oats & Fruit / or greek yogurt

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Haha , ill get their by monday with everyones guidance. thanks man

Your maintenance calories is 2600. Meaning if u eat that you won't gain or lose any substantial amount of weight. When u go into a deficit, meaning less calories, ur body is burning more calories then its taking in. The sweet spot is 15-20% of ur maintenance cals. Or roughly 500 for simplicity. With a caloric intake of 2600 and the basic split of 40%/40%/20% (protein/carbs/fats) ur macro split so be as close to:
260g protein (1040 calories)
260g carbs (1040 calories)
57.7g fats (520 calories)

Then you will want to decrease it by 250 calories using the same method to get ur macros. Then 500.

Tip: stay away from fruit and as much simple sugar as u can.

[READYorNOT]

ok thank you for your help, im going to sleep.

ill match up and complrete my diet tomorrow ...


Youve been a really big help.