Want a diet plan to help me build LEAN mass and burn body fat %

[brazilian10]

Thanks 405...yeah You're right bro, I should focus on adding so e lean muscle mass but tbh my look is to be very lean, defined and ripped not so much big a muscular....these last couple says my diet has been horrible and I have been binging quite a lot 0.o...though I'm so ready to start with this new diet...I really do wanna lose 5 more lbs of sole fat this time..and this time I'll keep my protein intake as high as possible so that I can retain all the muscle I have...what do you think is my bf % bro? What did i do wrong in my diet? and most importantly How many calories should I start eating if I want to lose 5 more lbs :3 ?? Thanks in advance dude : D

[brazilian10]

Anyone? 405?

[--->>405<<---]

the guys u want to look like in ur op are 5 11 180lbs prob 8ish % bf

ur 5 11 150lbs

gain some LBM i cant make it any clearer than that! u want to look like them? they have 30 lbs on u.. (assuming their stats are correct) still think u need to cut??? ..

[brazilian10]

Ok so I might as well just start gaining lean muscle mass with the least amount of fat possible. Question is how many calories should I eat if I'm 5'10 150 lbs? (still dont know my bf %, could you help me guesstimate it?). I'm fully aware that If I want to gain muscle, i need to eat a surplus of 300-400 cals of my maintenance. Could you show me how you do the math to figure out all these stuff?
Thanks again dude.

[probuild42]

There are a lot of calculators online. Google is your friend (for food macros, formulas, everything). Im guessing your Resting Metabolic rate is around 1900 cals + 400 over maintance = 2300. IMO go 40/40/20, protien/carbs/fat see how it works for you, adjust as needed. Dont stress your on BF%, monitor it, dont over analyze!. Eat+Lift= Grow! Get the Macros in check, streamline your Workout and give it time (your young). IMO get the muscle base built up.

Me personally I discovered I wasnt' eating enough. Read more of the educational posts on this forum!! Good Luck bro.

[brazilian10]

Thanks man! But 405 you there bro?? ??

[--->>405<<---]

i have u approx 13%bf

LBM x 15 = rough maintenance

150 x .87 = 130.5

130.5 x 15 = 1957.5

1957.5 + 350 = 2307cals

id start there and see how u do.. u can run 50/30/20 pro/carb/fat split or a 40/40/20 or a whatever u want to do. from the line of ur questioning and the amount of time u have been on here i suggest taking a more proactive approach to ur bodybuilding program. u need to do some reading man and get a better understanding.

[brazilian10]

Thanks 405 I appreciate it man I'll definitely start reading more and now I think I finally got how to do the math. I'll get back with you guys in two weeks