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hopla
03-12-2014, 04:44 AM
i weight 187 lbs

according to a calculator my calorie intake to build muscle should be 3350

how much should my protein, carb, fat intake be ? for a day to build mucle

HealingHands8
03-12-2014, 04:45 AM
0.8g/lb protein, 0.4g/lb fat as minimums. Fill remaining calories based on personal preference.

hopla
03-12-2014, 04:53 AM
so thats 150 g protein and 75g fat and then the rest doesnt matter as long as i get 3350 calories?

HealingHands8
03-12-2014, 05:01 AM
so thats 150 g protein and 75g fat and then the rest doesnt matter as long as i get 3350 calories?

0.8g/lb protein is 'extra' safe, and you can get away with 0.6g/lb (~110g) especially in hyper-caloric periods (bulking). But pretty much yeh. Common sense required to ensure micronutrient sufficiency, from primarily whole, minimally processed foods.

taylorezell
03-12-2014, 05:04 AM
^^ what he said


cycle/adjust your carbs based on what your goals are.

AlwaysTryin
03-12-2014, 05:33 AM
0.8g/lb protein is 'extra' safe, and you can get away with 0.6g/lb (~110g) especially in hypo-caloric periods (bulking). But pretty much yeh. Common sense required to ensure micronutrient sufficiency, from primarily whole, minimally processed foods.

Typo?

WonderPug
03-12-2014, 05:34 AM
0.8g/lb protein is 'extra' safe, and you can get away with 0.6g/lb (~110g) especially in hypo-caloric periods (bulking). But pretty much yeh. Common sense required to ensure micronutrient sufficiency, from primarily whole, minimally processed foods.That's hyper, not hypo.

HealingHands8
03-12-2014, 05:44 AM
Typo?


That's hyper, not hypo.

Of course, my bad.

adamlee9
03-12-2014, 06:22 AM
Google IIFYM calc and chuck in ya details, rest will sort itself out.

hopla
03-12-2014, 09:19 AM
whats a good website to track my calories with like to see what food contains how much of what

HealingHands8
03-12-2014, 09:22 AM
whats a good website to track my calories with like to see what food contains how much of what

myfitnesspal app or website