Could use some help/tips on diet

Hey guys,
33yrs, m, 178cm/5'10, as of this morning 74.8kg/164.6lbs
As of 2 months back, I am training 4 days a week, 2 days cardio and 1 day off (and sometimes 2 off and 1 cardio depending on how exhausted I am)

I have been trying to add more mass and get in bulk mode before I go on my next cycle hopefully in a month or so when my work goes awfully quiet due the fasting month Ramadan followed by the summer holidays when everyone is out so I can have some time to focus on my shit.

For my diet, this is what I am currently trying to follow:

TDEE = REE x activity level
REE = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
10x74.8 + 6.25x178 - 5x33 + 5 = 1,694.25cal

Activity level:

Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1.725
Extremely active = BMR X 1.9

picking the activity level is where I feel I am getting a bit confused. I provided my current training split above and I am following push/pull program but legs are incorporated everyday on the 4 weight training days (hams/quads/hams&calvs/quads). Usually 5 exercises x 5sets @ 85% of maximum. I am usually completely dead and drenched in sweat by the time I finish... But if I feel I have some energy left I go on the treadmill or stairmaster for 20min.

I went with moderately active but not really sure...

TDEE = 1694.25 x 1.55 = 2626cal/day
Bulk up cals = 2626 + 500 = 3126cal
My bf is between 13-15%
164.6 x 0.85 = 140lbs LBM

1.5g of protein/lbs = 140 x 1.5 = 210g = 840cal (is this alright or much?)

0.5g of fat/lbs = 140 x 0.5 = 70g = 630cal

remaining cal for carbs = 3126 - 870 - 630 = 1656
1656 / 4 = 414g carbs

I am using an app called lifesum which is basically like myfitpal to track macros.
When I dial in my exercise, it adds those calories back on top... Would that be correct? I thought I already added that part when I multiplied REE by the exercise level multiplier?

If you want insight about the type of food:

Meal 1: 100g Greek yogurt + 90g oats
Preworkout: 1 blueberry oat bran muffin
Gym
PWO: gummy worms or skittles (35g sugar) + 2 scoops whey + 5g creatine
** if u have better suggestions for PWO sugar to spike insulin shoot away
Meal 3: 250-300g white rice + 200g chicken breast + 1.5-2 cups garden sald
Meal 4: 2 whole eggs, 4 egg whites, half avocado
I usually munch on a Tupper filled with broccoli, cabbage and carrots after this meal
Meal 5: 250g sweet potato +1 can of tuna (canned in water)
Meal 6: 120g turkey breast with whole grain bread and 1-2 tbps peanut butter
Meal 7: same as meal 1 or 250g white rice with 2 cans of sardines in tomato paste

I adjust as the day goes depending how I am doing with macros so I might add more carbs or fats here or there.

I have been going lower on fat on purpose and trying to add more carbs/protein to keep bf under control

Comments? Tips? Suggestions? Would this be sufficient going on a cycle?

Thank u in advance

- Fat macronutrient has nothing to do with Bodyfat. Excess calories in the wrong physiological environment puts on bodyfat, doesn't matter if it's coming from Protein, Carbs, or Fat.

- I personally don't think the empty sugar from junk food has value for an "insulin spike" of any large metric unless a person is in-taking exogenous insulin. However, if you were going to choose a carb source fruit has a lot more nutrition and can achieve the same physiological response.

- In my opinion the "very active" BMR multiplier is more for people doing a weight/cardio combination AND have an active day job - general laborer, some trades, anything where you are moving more than you are sitting down or stationary.

- If you are only able to have structure in the summer then you need to make a plan and execute a long term strategy in order to keep any weight you put on. To put it in perspective, there are board members here who have 2 businesses, 2 wives, and 2 kids and still live the lifestyle year round regardless of any holidays, work, outside factors, etc.

- Not sure what REE is but TDEE is typically BMR + Activity Level. The BMR is the basal metabolic rate, ie how many calories you burn in a day by being alive.

- If you are buying a muffin from anywhere that's not a proper bakery, chances are it's got a lot of soy-based and GMO ingredients in it. In other words, the muffin is closer to an Estrogen muffin than it is a "blueberry" muffin.

- You mentioned Ramadan, is there a part of your lifestyle or faith so that you are not eating red meat?

- Lastly, and most importantly I would highly recommend making some sort of log or journal to really dial in what foods work best for you. The cookie cutter guidelines like 1.5lbs of Protein is a baseline but it's really just a starting point. For example, it took me a long time to realize I never need more than 150g of Protein in a day and I am 45lbs heavier than you. How does this impact my nutrition? Well aside from having more calories for other macros, I never have to eat boneless skinless or lean anything because I'm not trying to stomach 200 or 250g of Protein in a day.

There is also the John Meadows approach of EAA + Cluster Dextrin Carbs intra work out. Definitely seems superior on paper to the skittles PWO>

years ago I used to use TDEE calculators and do a whole lot of number punching for clients.. I rarely do this anymore. especially in your situation and your just trying to put on some size. if your really eating all 'clean' and highly nutritious food then there is nothing to calculate or track. you should just have the goal of getting those 7 meals a day in.. its going to be hard enough work just getting those meals in, let alone trying to keep track of everything along the way. if you only get 5 meals in one day, you failed. period. theres nothing to track. if you get your 7 meals in, then you reached your goal. your good.
if your eating properly , and bulking with quality nutrition, its going to be tough to get enough food in in a day. so just set your sights on that one priority and get those meals in.

you may also want to simplify your meals too , and just eat like a machine.
every meal is simply 7oz of meat and 1.5 cups of rice (or equivalent potato or oats). thats the basis. and with some meals you add veggies and with some meals you add some healthy fats. but the basis is the same.
eat 7 meals a day like that. now thats a job. you won't have time to track or calculate,, just eat those 7 meals and you'll add the size.
if your 165 pounds , you should eat like your 200 pounds. and when you get to that lean 200 pounds you'll already know how to eat.

one of the biggest things in bodybuilding, that often times goes unnoticed or not touched on very often, is TRAINING your digestive system. we all say the guys on the Olympia stage have great genetics , but I guarantee you what separates first place from last place, is the gifted genetics of the digestive system . whoever can best assimilate their nutrition the best is going to have the better physique.
one of the biggest limiting factors to a lot of guys physiques is their digestive system , not their muscles .


at this stage of the game , being 33 years old and 165 pounds . you have the time to build upon this. start training your digestion now. it will pay off later.. don't 'pussy foot' around with your diets, especially when bulking. learn to eat big now. 7 solid dense clean meals per day.
leave the sub 2000 cal diets to the bikini girls.. your TDEE calculator does NOT know you want to be a jacked bodybuilder !! :)

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Originally Posted by Windex

I personally don't think the empty sugar from junk food has value for an "insulin spike" of any large metric unless a person is in-taking exogenous insulin. However, if you were going to choose a carb source fruit has a lot more nutrition and can achieve the same physiological response.

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that's what I was doing before; eating an apple or a banana right after the workout but then I was told the sugar you get from this is fructose and gets stored in the liver so it won't go to your muscles... Alright, I'll just get back to the old habit 2 months prior.

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In my opinion the "very active" BMR multiplier is more for people doing a weight/cardio combination AND have an active day job - general laborer, some trades, anything where you are moving more than you are sitting down or stationary.

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Yup, that makes sense which is why I didn't go with it. I work as a sales manager in a certification body and I go for meetings all the time but at the end of the day, it's mostly a desk job and I am sitting down for a good portion of the day. So I should stick with the numbers above for now then.

Quote:

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If you are only able to have structure in the summer then you need to make a plan and execute a long term strategy in order to keep any weight you put on. To put it in perspective, there are board members here who have 2 businesses, 2 wives, and 2 kids and still live the lifestyle year round regardless of any holidays, work, outside factors, etc.

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sounds good. I am able to structure the majority of the year but not during Q1 as I have to travel excessively (8 trips since March 1st and 2 more to go this week). I can always relax more physically and mentally in the summer which is the season where I tend to grow more. It's the opposite way around here lol.

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You mentioned Ramadan, is there a part of your lifestyle or faith so that you are not eating red MEAT?

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Nope, I eat red meat frequently in the form of meat balls made from 95% lean ground beef and other meals that are usually cooked vegetables with ground beef. Of course the odd burger here and there and steak probably once a month

Quote:

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Lastly, and most importantly I would highly recommend making some sort of log or journal to really dial in what foods work best for you. The cookie cutter guidelines like 1.5lbs of Protein is a baseline but it's really just a starting point. For example, it took me a long time to realize I never need more than 150g of Protein in a day and I am 45lbs heavier than you. How does this impact my nutrition? Well aside from having more calories for other macros, I never have to eat boneless skinless or lean anything because I'm not trying to stomach 200 or 250g of Protein in a day.

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Noted and thank you very much for the feedback man. I appreciate it :)

Thank you for the feedback, GH.

I totally agree! I could not understand how people can eat so much food and so many meals until I started doing this long back and it took quite some time before my body and brain got used to it. It was nearly impossible and painful. However, now I am hungry all the time and when I don't get all my meals I count the day as a total failure and try to make up when I can the next day.

Quote:

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Originally Posted by Windex

There is also the John Meadows approach of EAA + Cluster Dextrin Carbs intra work out. Definitely seems superior on paper to the skittles PWO>

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Something like this?

https://www.myprotein.ae/sports-nutr...YaAtS3EALw_wcB

A banana or apple wouldn't be a good choice in that scenario bscUse they are starchy fruits.

But again the big takeaway is more food. The insulin spike theory in itself is not even applicable to everyone and is not going to be make the difference of gaining weight. I would just focus on the basics and make a proper long term plan.

Finding out your optimal carb intake or perfect pre workout meal is going to be exponentially more beneficial then a little insulin spike after a workout from sugar.