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Mcrain
10-22-2013, 09:53 PM
Hello Everybody,

I'm looking for a nutrition plan that could help me build some muscle mass with minimum fat gain.
I did go through the stickies and used different other equations and sources trying to confirm the numbers (calories surplus) i'd found with -/+ 2-5% difference.

I weigh now 74 Kg (~155 lb) with around 17-18% BF and 175cm (5'10'').
i work out five times a week, around two hrs a day= 6-9 exercises. So i'd say Medium Activity

The average calorie surplus i've found:
2170 kcals (? sounds low to me)
181 g o protien
271 g of carbs
40 g of fat

What do you think of that?
I really need your help

Animosity29
10-22-2013, 10:59 PM
Not sure where you came up with protein and fat numbers, .8g/lb protein and .4g/lb fat is 124g protein and 62g fat per day. you want at least 40g dietary fiber, the rest of your calories are up to you.

TDEE 74kg x .83 (17% bf) x 21.6 + 370 * 1.5 (med activity multiplier) = 2545

So for a lean bulk you can increase TDEE by 10% (2800 calories) and eat a minimum of 124g protein, 62g fat and 40g dietary fiber per day. Do this for 3-4 weeks, work out your results and adjust as needed.

Mcrain
10-22-2013, 11:32 PM
Not sure where you came up with protein and fat numbers, .8g/lb protein and .4g/lb fat is 124g protein and 62g fat per day. you want at least 40g dietary fiber, the rest of your calories are up to you.

TDEE 74kg x .83 (17% bf) x 21.6 + 370 * 1.5 (med activity multiplier) = 2545

So for a lean bulk you can increase TDEE by 10% (2800 calories) and eat a minimum of 124g protein, 62g fat and 40g dietary fiber per day. Do this for 3-4 weeks, work out your results and adjust as needed.


how minimum would the fat gain be by taking in this amount of calorie? i just dont want to risk it and go higher than the 18-17% BF.

Thanks sir.

Animosity29
10-22-2013, 11:46 PM
Easiest way is to work out how much weight you can gain from that... 2800 - 2545 = 255 calorie per day surplus. 3500 calories in a pound, so just a tad over 1lb every 2 weeks. This should keep fat loss to a minimum but might also not be quite enough for you to get the most benefit from your time. So if you do this for 3-4 weeks you should be able to get a good idea of how your results are coming along and make any changes you need to.

Read the stickies in this section if you haven't already, there's a ton of good info that can help you.