Calories Needed To Build Muscle

[MRod113]

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.

[germaine07]

here:http://forum.bodybuilding.com/showth...hp?t=121703981

[TooShredded]

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!

[KevJr88]

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.

[MRod113]

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?

[MRod113]

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

[KevJr88]

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.

[WonderPug]

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?

[Tommy W.]

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.

[MRod113]

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

[MRod113]

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.?

[KevJr88]

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.