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tdg92
02-27-2014, 01:32 PM
I tried figuring out my TEE and BMR and all that stuff just confused me and this is what i got


20 years old

5' 9"/174cm

140lbs/64KG


bmr=1,623.47 x activity factor 1.5= 2,435.205 + 15%= 2,800

also it says for bulk add so much (15%) or whatever it listed. Im just trying to get lean muscle is that the same as bulk?


1.2g x 140lbs = 168g protein


1g x 140lbs = 140g fat


6.5g x 64kg = 416 carbs


Im 99% sure I did this wrong lol

This is my second week at the gym i had a trainer talk to me and make a workout routine up he also said i should be aiming for 3000-3300 calories

and from anywhere to 150-200g a protein a day im just not sure because I have an incredibly high metabolism.

Someone help me out here please just confused not sure if i did it right.

cls91
02-27-2014, 01:35 PM
The simple approach:

1. Choose starting calories (2,800 will do)
2. Set protein to .8g/lbs bodyweight and fat to .45g/lbs bodyweight
3. Fill remaining calories with any of protein/fat/carbs based on personal preference
4. Monitor weight fluctuations and adjust calories accordingly if needed



Also, you don't need a personal trainer for anything; all the information about proper programs, lifts, form for those lifts, etc. can be found on this site. If you're not comfortable doing everything for yourself then the trainer may help to get things started. But don't listen to any nutritional advice he/she offers, they're usually not qualified and will spew out a lot of broscience.

tdg92
02-27-2014, 01:39 PM
The simple approach:

1. Choose starting calories (2,800 will do)
2. Set protein to .8g/lbs bodyweight and fat to .45g/lbs bodyweight
3. Fill remaining calories with any of protein/fat/carbs based on personal preference
4. Monitor weight fluctuations and adjust calories accordingly if needed



Also, you don't need a personal trainer for anything; all the information about proper programs, lifts, form for those lifts, etc. can be found on this site. If you're not comfortable doing everything for yourself then the trainer may help to get things started. But don't listen to any nutritional advice he/she offers, they're usually not qualified and will spew out a lot of broscience.

He actually told me to come on this website, he didn't really give nutrition advice only some preworkout drinks/protein shakes and the workouts are normal routine for beginners and stuff.

Right now im eating about 3000 calories atm but not really watching macros and micros.

Also is gaining lean muscle the same as bulk? im not looking to be bulk i want lean tone defined muscles around 160lbs

WonderPug
02-27-2014, 01:42 PM
Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.



Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research. (http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)

cls91
02-27-2014, 01:43 PM
Pre workouts and shakes are not necessary, only if you prefer them and they help with gym performance.

But in my opinion the best pre workout is black coffee, no need to waste your money on anything else.


Gaining lean muscle is bulking; 'lean bulk' is typically eating a small surplus, slow weight gain, but optimizing the muscle:fat gain ratio.

Thats separate from 'toning' or getting 'defined' muscles; that requires a calorie deficit to lose body fat. Based on your stats, you should be bulking for a while. Once you gain some muscle mass, then cut down to be 'toned and defined'

tdg92
02-27-2014, 01:57 PM
Pre workouts and shakes are not necessary, only if you prefer them and they help with gym performance.

But in my opinion the best pre workout is black coffee, no need to waste your money on anything else.


Gaining lean muscle is bulking; 'lean bulk' is typically eating a small surplus, slow weight gain, but optimizing the muscle:fat gain ratio.

Thats separate from 'toning' or getting 'defined' muscles; that requires a calorie deficit to lose body fat. Based on your stats, you should be bulking for a while. Once you gain some muscle mass, then cut down to be 'toned and defined'

Alright thanks that helps.

tdg92
02-27-2014, 02:11 PM
Pre workouts and shakes are not necessary, only if you prefer them and they help with gym performance.

But in my opinion the best pre workout is black coffee, no need to waste your money on anything else.


Gaining lean muscle is bulking; 'lean bulk' is typically eating a small surplus, slow weight gain, but optimizing the muscle:fat gain ratio.

Thats separate from 'toning' or getting 'defined' muscles; that requires a calorie deficit to lose body fat. Based on your stats, you should be bulking for a while. Once you gain some muscle mass, then cut down to be 'toned and defined'

bmr=1,623.47 x activity factor 1.5= 2,435.205 + 15%= 2,800

I'm 20 years old about 5 foot 9 inches.


1.2g x 140lbs = 168g protein/672 calories?

168 x 4=672 calories.


0.4g x 140lbs = 56g fat/504 calories?

56 x 4 = 504 calories.


6.5g x 64kg = 416 carbs/1664 calories?

416 x 4= 1664 calories.


But does that look about right? for my weight and height

DAaaMan64
02-27-2014, 02:12 PM
He actually told me to come on this website

wow. This trainer might be decent.

cls91
02-27-2014, 02:31 PM
bmr=1,623.47 x activity factor 1.5= 2,435.205 + 15%= 2,800

I'm 20 years old about 5 foot 9 inches.


1.2g x 140lbs = 168g protein/672 calories?

168 x 4=672 calories.


0.4g x 140lbs = 56g fat/504 calories?

56 x 4 = 504 calories.


6.5g x 64kg = 416 carbs/1664 calories?

416 x 4= 1664 calories.


But does that look about right? for my weight and height


Calories look like a good starting point; refer to post #2 or post #4 for macronutrient breakdown