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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Thread: Calories Needed To Build Muscle
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11-18-2012, 01:29 PM #1
Calories Needed To Build Muscle
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11-18-2012, 01:31 PM #2
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11-18-2012, 01:41 PM #3
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!I run faster horny than you do scared
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11-18-2012, 02:13 PM #4
- Join Date: Apr 2010
- Location: Texas, United States
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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.
Is thou perturbed, brethren? Come forth to a notable degree of proximity, male sibling!
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11-18-2012, 03:48 PM #5
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11-18-2012, 03:53 PM #6
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11-18-2012, 04:06 PM #7
- Join Date: Apr 2010
- Location: Texas, United States
- Age: 36
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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.Is thou perturbed, brethren? Come forth to a notable degree of proximity, male sibling!
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11-18-2012, 04:12 PM #8
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11-18-2012, 04:35 PM #9
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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11-18-2012, 05:25 PM #10
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11-18-2012, 05:28 PM #11
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11-18-2012, 05:43 PM #12
- Join Date: Apr 2010
- Location: Texas, United States
- Age: 36
- Posts: 2,932
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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.Is thou perturbed, brethren? Come forth to a notable degree of proximity, male sibling!
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