I'm 18. 5'9 150. I am currently trying to cut down all my fat and get really cut. I've already lost 10 pounds now I want to start gaining (muscle) weight. I do insanity abbs twice a week, do full body dumbell workouts twice a week with the insanity abbs and do a huge cardio day once a week with my friend who owns an mma studio. So I work out 4 days a week every week.
My daily supplements:
2 insanity multivitamins
N.O. Explode pre-workout
Hemp pro 70 protein shake post workout
Raspberry ketone375mg twice with meals
My diet: I've been averaging about 2000 calories and 95g of protein daily. I do not eat aaany junk food. Drink only water.
Alright well any advice,tips,or critiques would be very appreciated!
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Thread: Critique my diet/supplements
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12-11-2012, 12:13 PM #1
Critique my diet/supplements
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12-11-2012, 12:52 PM #2
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12-11-2012, 12:58 PM #3
Keep the multi and lose the rest of the supps; they're unnecessary/useless.
You're going to need more than 2000 cals to gain muscle, and definitely more than 95 gm protein.
Start over here, and figure a baseline of protein, carbs, fat, and calories on which to grow:
*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-11-2012, 01:00 PM #4
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12-11-2012, 01:14 PM #5
[QUOTE=ironwill2008;992446553]Keep the multi and lose the rest of the supps; they're unnecessary/useless.
You're going to need more than 2000 cals to gain muscle, and definitely more than 95 gm protein.
How many grams of protein and calories would you "guesstimate" I need with my workout if I was wanting to gain a pound a week? (Muscle weight)
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12-11-2012, 01:22 PM #6
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12-11-2012, 01:24 PM #7
- Join Date: Feb 2010
- Location: Dallas, Texas, United States
- Age: 33
- Posts: 2,176
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[QUOTE=KevinColeConway;992454003] your going to need 1 grm protein per lean lb of body mass..then again find what works for you
as for gaining 1lbs of muscle a week....yeah you should lower your expectations..to maybe 1/5 lb a muscle a week..if that.
sht dont happen over nightMY SIG CAN BE A NOVEL.
i <3 iceman1800
on the real though USMC and proud of it HOORAH.
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12-11-2012, 01:44 PM #8
Using some 'averages,' and running them through Katch-McArdle has your maintenance level at about 2400 calories/day. For someone your age, I'd have you add the full 20% for a surplus, bringing your daily requirement to about 2900 calories/day.
A good, rule-of-thumb breakdown on macros for you would look like this:
* 150 grams/protein (600 cals)
* 80 grams/fat (720 cals)
That brings you to 1320 calories, leaving you with a bit over 1500 calories to fill with carbs, more protein, more fat, or any combination of the three you like.
This is just an estimate, and will require some evaluation after being on it for 4 weeks or so. If at that time the scale isn't movin up, increase your calories by a few hundred and re-evaluate. If, OTOH, your waistline is expanding more than you'd like, trim out a few hundred carb calories.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-11-2012, 01:51 PM #9
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