2,000 cals. build muscle drop fat - diet

[swine321]

so is it possible to build muscle on 2000 calories a day. i don't wanna be a so called body builder but have good defintion and mass. i take in 133 grams of protein a day. carbs 211 grams. and fat 40 grams. Im 6ft. 160 pounds. age 22. do exercise about 5-6 times a week, 3 days full body workoutout and 2-3 days days sprint(interval training). My day meals are as folows:
Breakfast:
3oz rolled oats
1 tsp olive oil/ flax seed oil
1 egg white
1/2 cup skim milk
1 protein shake (17 grams protein)
Snack:
1oz almonds
1 medium apple
1 kiwi
Lunch: (pre workout 1hr- 1 1/2 hr b4 workout)
3oz chicken breast
4oz sweet potato
30 mins before wokrout i take a protein shake and a orange/ sip on shake during workout
Post-workout
protein shake 1 banana
Dinner(3hrs after workout)
3.5 oz chicken breast
1 tbsp olive oil
1/2 cup brown rice
1/2 cup mixed veg or salad

before bed (optional sometimes i do sometimes i don't)
2oz chicken or what meat is i have left for extra protein or cottage cheese

thanks i advance

[WonderPug]

You need to start reading the stickies, starting with:

http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=133634471
http://forum.bodybuilding.com/showth...hp?t=123915821

[ParsonBrown]

@ 6ft & 160#, I doubt u build anything on 2000 calories. Read the sticky on how to calculated mainteanace calories....calculate macros....add 10-20% to your calories if you want to add some muscle...

[AlwaysTryin]

Do you think "looking like a bodybuilder" is easy?

[flinkpoyd01]

Do you think "looking like a bodybuilder" is easy?

But he takes in 133g protein daily.

[phal]

I wouldn't be surprised if you withered away at that calorie amount; read the stickies WP posted.

[ms_mac]

2000 cals to build muscle??? I am at 2500 right now - and I'm alot smaller than you

[juliacheh]

Having good definition and mass is called bodybuilding.

[swine321]

its a first time post, i posted a thread as it was convenient for me and quicker i ent gunna lie. anyway ive heard so much talk, and it seems not many people know what they are talking about seems cliche to say the least. im on this program 16 week programme; the aim is to create a calorie deficit so you drop body fat to reveal you defintion, whilst building lean muscle. also ive measured my Lean body mass which is what you must do, so i weighed 160 and my lean body mass weight was 130 + so i should take in 130 protein to build muscle or maintain muscle and drop fat without excess protein being turned to fat. as for the aim of 'good definition and mass' i dont mean body building although you say thats what that means, but surely not; say dwayne johnson (the rock) id class him as a body builder his huge, were as ryan reynolds he had good mass and definition yet not a body builder, nowhere near the rock. can you eleborate on your notion that you surprised im not wasting away on 2,000 cals a day i dont understand. thanks again and please give advice.

[AlwaysTryin]

^^ lol what's this program?

[TitanFB11]

they contradict each other.

unless ur a noob. its either or.

build muscle, at the expence of putting on some fat (how ever, you CAN put on very minimall amounts and depending on how well ur adding mass, the effects of adding little BF will be barley noticeable since you will be adding mass on ur frame u will kind of fill out)

you cant do both. if ur trying to build muscle. add progressivly small amount of weight (around .5 lb to a lb every week or 2) make sure ur still eating enough tho. dont go too too low . u should have plenty of energy, feel good, be making progressive strength gains and weight gains.

also, their is no set number of cals for a person to do this or that. eveery 1 is different. some ppl can be 145lbs and eat 4k a day on a bulk and still stay fairly lean. some can be 145lbs eat 3k and are getting to fat. depends on ur activity level, metabolism and genetics. find what works for YOU.

[phal]

its a first time post, i posted a thread as it was convenient for me and quicker i ent gunna lie. anyway ive heard so much talk, and it seems not many people know what they are talking about seems cliche to say the least. im on this program 16 week programme; the aim is to create a calorie deficit so you drop body fat to reveal you defintion, whilst building lean muscle. also ive measured my Lean body mass which is what you must do, so i weighed 160 and my lean body mass weight was 130 + so i should take in 130 protein to build muscle or maintain muscle and drop fat without excess protein being turned to fat. as for the aim of 'good definition and mass' i dont mean body building although you say thats what that means, but surely not; say dwayne johnson (the rock) id class him as a body builder his huge, were as ryan reynolds he had good mass and definition yet not a body builder, nowhere near the rock. can you eleborate on your notion that you surprised im not wasting away on 2,000 cals a day i dont understand. thanks again and please give advice.

Phew!

Since you're untrained, you can probably get away with losing fat/building muscle - but 2,000 calories is just plain low, even from a fat loss stand point.

I urge you to read the stickies on how to calculate your calories/macronutrient needs. At your stats I would suggest you try to gain weight, instead of 'trying to reveal the definition.'

Even if you're skinny fat your best bet is to build up a base.

[swine321]

the 16 week workout is from iwantsixpackabs.com some fitness expert by the name of Arnel who's appeared on tv, radio, fitness mags etc. you've probs heard of this im guessing??... if his before and after pics are for real then im impressed as its what im aiming for, his stats where below mine at the beginning his was at 140 lbs and im 160 lbs, his body fat was the same as mine at 14% yet his saying he was on a 2,000 /2,400 cals a day eating high fiber high protein diet, and going by 60% of total calorie intake from protein, 30% from carbs and 10% from fats. which i dont know what grams that would be for each, im finding this whole calculating micros a right ol' headache, i thought i had it then you guys have blown smoke up my ass ahaha. 3x per week interval training 20mins sessions average. 3x per week full body workout about 45 mins - 1hr. so even though im working out 6x a week im not doing many hours.

[CptBeta]

Hey! I am 25 years old and my bodyweight is 155lbs/70kgs I`m 5.7ft/ 174cm with 10%-12% bodyfat (according to Tanita machine).

Goals: Reach 7%-8% bodyfat, but not lose to mutch weight. Since i`m getting to skinny for a guy my size i think.

What to do? I have 2100-2400kcal daily intake and my macros are 40%carbs, 30% protein and 30%fats.

I eat mostly clean food, I won`t bother with details. I just wonder if I`m on the right track? Or if I should change something?

Suppliments I use: Creatin and Beta-alanine (Recomended dose)

I used to be fat like over 20% bodyfat and a weight around 185LBS/83kgs. So I like being around 70kgs. Just need a little help..
Thanks in advance!

[formicaman]

Hey! I am 25 years old and my bodyweight is 155lbs/70kgs I`m 5.7ft/ 174cm with 10%-12% bodyfat (according to Tanita machine).

Goals: Reach 7%-8% bodyfat, but not lose to mutch weight. Since i`m getting to skinny for a guy my size i think.

What to do? I have 2100-2400kcal daily intake and my macros are 40%carbs, 30% protein and 30%fats.

I eat mostly clean food, I won`t bother with details. I just wonder if I`m on the right track? Or if I should change something?

Suppliments I use: Creatin and Beta-alanine (Recomended dose)

I used to be fat like over 20% bodyfat and a weight around 185LBS/83kgs. So I like being around 70kgs. Just need a little help..
Thanks in advance!

Why didn't you just create a new thread?

[CptBeta]

Why didn't you just create a new thread?

Good question.I just made an account yesterday and found myself here. Should probably just have done that.