Working out for 1 year need advice

[Jagoodin7]

So ive been lifting 5days/week, 2-2.5 hours per day. Im not really getting any bigger though and my nutrition is terrible, i used the calculator on the website here and i want to make sure this is right before i go out and buy a ton of food.

220lbs, 18% BF, 6' 3", 25 yrs old.

I plugged this stuff in and it came out with

3762 Calories per day
198g protein
63g Fat
600g Carbs

Is 600g Carbs high? That sounds like a ton, and one thing i dont need is to gain more BF%.

It also stated to add +350 calories per day if I want to gain 1 pound muscle per week.

Right now i counted and ive only been eating probably half of that haha, which is my problem. Just needing some advice, Im going to go read more articles

Thanks everyone!

[BeingPaid]

63g of fat is too low.. up that amount to 110g.

Eat a minimum of 200g protein and 110g fat per day. After that, meet your 3750 calorie goal by consuming any combination of carbs and/or additional protein/fat.

[WonderPug]

Firstly, dietary fat is way too low. You should be consuming more than 100 grams per day.

Next, once protein and dietary fat intake is reached, the composition of your diet is a function of personal preference.

Lastly, even if you're a complete newbie and do everything exactly right, you're not likely to gain more than 0.5 pounds of muscle mass per. If you've been lifting properly for a year or two, then it's unlikely you can gain more than 0.25 pounds at most.

[Jagoodin7]

Thanks for the advice guy, building a diet plan right now, ill make sure to do a min of 110g of fat per day.

Also ive been consuming roughly around 300g of protien with foods/shakes, but no where near the 3762 calories. So thats probably a reason im not getting bigger.

[Tdiguy]

Thanks for the advice guy, building a diet plan right now, ill make sure to do a min of 110g of fat per day.

Also ive been consuming roughly around 300g of protien with foods/shakes, but no where near the 3762 calories. So thats probably a reason im not getting bigger.

No its not probably, it is the reason

[Jagoodin7]

No its not probably, it is the reason

Yea i know, question though, is 600g carbs correct? That seems like a ton!!

[Tdiguy]

Yea i know, question though, is 600g carbs correct? That seems like a ton!!

no its not correct because your fat intake is only 50% of what it needs to be....that will come from your carb total

[deadenemy]

No its not probably, it is the reason

What's up *******

[Jagoodin7]

no its not correct because your fat intake is only 50% of what it needs to be....that will come from your carb total

Ok to make sure i understand this right, instead of 63, lets say 120g. Would I then just subtract 60g from the carbs making it 540 carbs?

3762 Calories
198g protein
120g Fat
540 Carbs

Does that look right? Im trying haha, I use that calculator thing and it seems to be off.

[BeingPaid]

Ok to make sure i understand this right, instead of 63, lets say 120g. Would I then just subtract 60g from the carbs making it 540 carbs?

3762 Calories
198g protein
120g Fat
540 Carbs

Does that look right? Im trying haha, I use that calculator thing and it seems to be off.

No, it doesn't work that way. Fat is 9 cals per gram, and carbs are only 4 cals per gram.. you gotta do the math correctly!

[Jagoodin7]

No, it doesn't work that way. Fat is 9 cals per gram, and carbs are only 4 cals per gram.. you gotta do the math correctly!

Damnit! Ok, I used that thing were you just fill in the lines and it auto comes out with calculations. I guess Ill do it manually this time. Thanks for the help man.

[lancslad1980]

120g of fat seems a tad high IMO.

Roughly you want 0.45g per lb of LBM. So 220 x 0.82 x 0.45 = 81g - 81g x 9 = 729 cals

For protein roughly 1g per lb of LBM. So 220 x 0.82 x 1 = 180g - 180g x 4 = 720 cals

This leaves (3792 - 729 - 720) 2343 cals to come from carbs. - 2343/4 = 584 g

So to summarise: Protein = 180g
Fats = 81g
Carbs = 584g

So your original calculations were quite close. Make sure you get most of carbs from good sources, not junk. A lot of people will recommend a lot more protein but 1g per lb of LBM is plenty enough for a natural trainer.

Make your meals in advance the night before and you will have a better chance of sticking to a diet. Good luck.

[Jagoodin7]

120g of fat seems a tad high IMO.

Roughly you want 0.45g per lb of LBM. So 220 x 0.82 x 0.45 = 81g - 81g x 9 = 729 cals

For protein roughly 1g per lb of LBM. So 220 x 0.82 x 1 = 180g - 180g x 4 = 720 cals

This leaves (3792 - 729 - 720) 2343 cals to come from carbs. - 2343/4 = 584 g

So to summarise: Protein = 180g
Fats = 81g
Carbs = 584g

So your original calculations were quite close. Make sure you get most of carbs from good sources, not junk. A lot of people will recommend a lot more protein but 1g per lb of LBM is plenty enough for a natural trainer.

Make your meals in advance the night before and you will have a better chance of sticking to a diet. Good luck.

Nice man thanks a lot for the help! I had trouble hitting my calories last night so I ate peanut butter, hopefully thats cool. I cut out all pop, sometimes i drink diet rite, also stop fast food completely.

Ive been eating mainly, Carrots, broccoli, apples, bananas, Chicken, greenbeans and brown rice. Also sometimes I eat chipotle I cant help it lol, to damn good!