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  1. #1
    Registered User MRod113's Avatar
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    Post Calories Needed To Build Muscle

    Hey Guys,


    I recently in the past 7months lost 107 pounds. Now im looking for total transformation for my body. Im trying to get the grasp of out the micronutrient intake for me to build lean muscle mass. If anybody could tell me what to do in the simpliest way ill appreciate it but for now this is what ive calculated tell to build muscle tell me if it sounds right.



    Current Weight: 193
    Height : 6"1
    BF %: 18%



    Requirement need based on the BIG MAN MASS Calculator:

    Calories Needed:3378 calories per day
    Protein: 338 g per day
    Carbs: 338 g per day
    Fats:75 g per day


    Please if somone could be blessing and have time and patience to explain it for me i would glady appreciate it.
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  2. #2
    Registered User germaine07's Avatar
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  3. #3
    The Brain TooShredded's Avatar
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    Holy motherF 340g protein/day?

    That's waaayyy too much man, replace half of those with carbs. Ideally you want to eat 500 cals over maintenance. 0,8g of protein per lbs of bodyweight is more then sufficient (you'll piss some of it unless you're on sterons). Look up the stickies!
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  4. #4
    Lord of the brocean! KevJr88's Avatar
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    No doubt that you have achieved something 90% of the population couldn't. But at 18% body fat you should still be fine tuning. You could bulk right now but the end results not going to be as impressive as if you start from a lean state.
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  5. #5
    Registered User MRod113's Avatar
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    Originally Posted by KevJr88 View Post
    No doubt that you have achieved something 90% of the population couldn't. But at 18% body fat you should still be fine tuning. You could bulk right now but the end results not going to be as impressive as if you start from a lean state.
    So kevjr88 what you suggesting for me to do as the next step?
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  6. #6
    Registered User MRod113's Avatar
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    I estimated my calorie using but wasn't show I was doing it right do me mind doing an example for me with your numbers in order for me to see how does the formula supposed to go
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  7. #7
    Lord of the brocean! KevJr88's Avatar
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    Originally Posted by MRod113 View Post
    So kevjr88 what you suggesting for me to do as the next step?
    Well no offense at all. Like I said you have made tremendous progress. But at 18% you still probably don't have excellent aesthetics.

    That being said I would continue to lose weight until you are in the 10-12% range. By all means lift weights and continue to do cardio. In that range you'll be more/less "shredded" and when you bulk up you will do so with much better progress and your physique will be more impressive as well.
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  8. #8
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by MRod113 View Post
    Calories Needed:3378 calories per day
    Protein: 338 g per day
    Carbs: 338 g per day
    Fats:75 g per day
    I'm not sure your energy intake is properly calibrated. What's your estimated BMR and what's your activity factor?

    Also, why is your protein intake so astonishingly high and your dietary fat intake so low?
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  9. #9
    Train hard play harder Tommy W.'s Avatar
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    Get down to about 12% before attempting to add lean mass. If you try now you'll end up at 20 before you know it. Go down to 12 and stay at about 14 or 15 max while building mus culs. You get over that and it takes too much time to diet it off again. Dieting time is non muscle building time.
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  10. #10
    Registered User MRod113's Avatar
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    Originally Posted by WonderPug View Post
    I'm not sure your energy intake is properly calibrated. What's your estimated BMR and what's your activity factor?

    Also, why is your protein intake so astonishingly high and your dietary fat intake so low?
    My BMR based on the Calculator formula from Katch-McArdle is

    BMR:1916.8

    Activity Level: Light Active 1.3-1.4
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  11. #11
    Registered User MRod113's Avatar
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    Originally Posted by KevJr88 View Post
    Well no offense at all. Like I said you have made tremendous progress. But at 18% you still probably don't have excellent aesthetics.

    That being said I would continue to lose weight until you are in the 10-12% range. By all means lift weights and continue to do cardio. In that range you'll be more/less "shredded" and when you bulk up you will do so with much better progress and your physique will be more impressive as well.
    Ok no offense taken seriously i want to get the best result the right way. So in that case being said, i need to drop my intake in order to lose weight while lifting and doing cardio at the gym. Whats % of intake im looking now to get to keep losing way the right way.?
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  12. #12
    Lord of the brocean! KevJr88's Avatar
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    That's hard to say for me. Most guys will claim to know exactly what to do and most of them are ill informed.

    Basically what you want to do is burn more calories than you consume. It's as simple as that. There's no magic ratio. Just make sensible food choices and watch your portions. Have plenty of carbs if you are strength training.

    I prefer long low intensity cardio for weight loss. But to each there own. And when I can I like doing cardio first thing in the morning fasted. Or a few hours after dinner and go to sleep without eating. But just play around with it. You'll be fine. If you have the balls to drop the amount of weight you already have you will pull this off as well.
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