Results 1 to 12 of 12
Like Tree1Likes
  • 1 Post By GearHeaded

Thread: Diet and nutrition help :) please

  1. #1
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20

    Diet and nutrition help :) please

    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.

  2. #2
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,891
    Blog Entries
    162
    Ridiculous amount of protein. You need about 150g/day. Lock fat at around 80g/day and fill the rest with carbs. Easy peasy Japanese!

  3. #3
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20
    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

  4. #4
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20
    150grams of protein that’s like 3 meals

  5. #5
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20
    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

  6. #6
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,182
    Quote Originally Posted by Riskz11 View Post
    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.

    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 SOURCES GIVEN

  7. #7
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20
    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

  8. #8
    Riskz11 is offline New Member
    Join Date
    Nov 2017
    Posts
    20
    What do you mean by remainder btw?

  9. #9
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,891
    Blog Entries
    162
    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?

  10. #10
    BrockBadger is offline Junior Member
    Join Date
    May 2017
    Posts
    145
    Quote Originally Posted by Riskz11 View Post
    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.
    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.

  11. #11
    Join Date
    Apr 2008
    Location
    dont ask for a source thx
    Posts
    9,060
    Blog Entries
    3
    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...

  12. #12
    GearHeaded is offline BANNED
    Join Date
    Nov 2017
    Location
    Bragging to someone
    Posts
    8,551
    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
    Last edited by GearHeaded; 11-21-2017 at 09:28 PM.
    charger69 likes this.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •