I'm a 38 year old 5'9" male and I'm thinking of upping my calories to start growing muscle.
15 months ago I weighed 265lbs. I'm now 174lbs at about 15% body fat and I've been consuming 1787 cals per day. Macros are 178g protein, 178g carbs and 42g fat. I feel I'm about lean enough now and would like to start getting some larger muscles.
To start growing muscle, bodybuilding.com's calorie and macro calculators say I should eat 2733 cals per day with Macros at 205g protein, 307g carbs and 76g fat.
That's a big jump and honestly scares the $#!t out of me that I'm going to grow fat that I spent the last year and half busting butt to get rid of.
Here's my question: If I follow that recommendation and stick to lean meats, complex carbs and good fats, do you think that'll help me grow muscle mass without gaining fat? Combined with 4/5 days per week in the gym, 40 mins lifting and 20 mins cardio. Or would I get better results with a different caloric and macro goal.
Thanks in advance!
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07-23-2017, 02:20 PM #1
- Join Date: Jul 2017
- Location: Mc Kinney, Texas, United States
- Age: 45
- Posts: 6
- Rep Power: 0
Trying to stay lean and get muscular
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07-23-2017, 03:24 PM #2
- Join Date: Jul 2017
- Location: Chesapeake, Virginia, United States
- Age: 33
- Posts: 33
- Rep Power: 0
It'll be better to use your own judgement based on what your body is currently doing. With the 1737 cal you're currently consuming what does that do with your weight? Is it consistent or are you still losing weight?
Use that to adjust your intake accordingly. If the 1737 cal is a maintenance level you should add 250 cal/day to add .5lb/week if you want to keep your gains extremely lean. If you're still losing weight you'll need to add enough calories to put you at a 250 cal surplus just the same.
Hope this helps!'Live Life One Rep At A Time'
Certified Personal Trainer
IG: @burnout_fit
burnoutfitnessapparel.com
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07-23-2017, 05:12 PM #3
- Join Date: Jul 2017
- Location: Mc Kinney, Texas, United States
- Age: 45
- Posts: 6
- Rep Power: 0
I'm losing weight at 1787/day, slowly, but losing. I believe my maintenance is in the 2000 cals/day neighborhood.
Since this post, I conferred with a bodybuilding friend who advised to start at 2210 cals/day with a 240g protein, 200g carbs and 50g fat macro, increasing carbs by 20g-25g/week. He also advised to stick to lifting 4-5 times/week but reduce cardio to 3-4 times/week so that those extra calories can be dedicated to muscle growth, and not fuel for cardio.
This advice seems to be in sync with yours, Burnout Fitness. Thanks!
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07-23-2017, 05:17 PM #4
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