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Hey my age is 22
height is 5ft 10
weight 80kg
bf% is 13.8
lean body mass is 68kg.
i calculated this as a daily intake.
BMR = 370 + (21.6 X 68) = 1838
TDEE = BMR X 1.725 = 3170.55CAL - 350 = 2820
i want to get down below 10% bf with some nice mass behind me.
what sort of macros am i looking at atm im doing
350 protein
175 carbs
60g fats.
Ridiculous amount of protein. You need about 150g/day. Lock fat at around 80g/day and fill the rest with carbs. Easy peasy Japanese!
That was not the best answer but okay, I heard it was 2grams protein per pound and 1gram carbs per pound around 60gram fats sitting at around 2800 calories
150grams of protein that’s like 3 meals
I work full time in the contruction game as well while doing a very big 1- 2 hours at the gym maybe that will clear it up for you and I would like to get to 80kg lean body mass with under 10% body fat
Some attitude on you buddy.Quote:
Originally Posted by Riskz11
As stated your protein is overkill.
1.5g per lean lb of body weight.
Fats at 60-80g and the remainder to be made from carbs.
You aren’t really going to gain lean tissue and lose fat at the same time. Pick a goal and stick to it. I’d be inclined to cut first naturally then bulk using aas if you must use at your age.
No attitude just want firm answers I respect what use say I’m only implying I read it was 2grams per pound my goal is so be pretty muscluar with size but still see the 3D stuff
What do you mean by remainder btw?
Ok, Tiger, let me clarify.
You weigh 68kg in lean mass. In order to get how much protein you should eat multiply this by 2.2 (I think BiB is overestimating how much you need but it could have some thermal effects eating more protein).
68kg x 2.2 = 149.6g or Protein
Fat you can lock in at a set value but do not go over 110g/day. I like to keep it around 80g/day when on a higher carb approach.
Carbs would be the remaining calories you have left after your protein and fats.
Is that easier?
I would say about 120 grams of protein a day. Be careful of the culture of "more protein" in bodybuilding circles or fitness culture is excessive.Quote:
Originally Posted by Riskz11
so are you just going to keep starting threads until you here what you want too this is like thread 4 one of the same cycle proposal...stick with one so others can see what responses you already got so we don't sound like a broken record...
your wanting to add 'mass' yet cut to 10% body fat . those are two contradictory goals. pick which one is the most important to you right now , massing or cutting, and do that (not both)
at only 175 pounds at 5'10" tall I'd suggest stick with massing for now