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  1. #1
    Registered User mikaelkh's Avatar
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    nutrition help

    hello folks,

    this is my first time posting, so heres my story short i started hitting the gym again a month ago and ive been monitoring my macros using myfitnesspal but im unsure of certain things
    my age is 19 and i am 5 foot 9 inches tall and i weigh 72kg also im not sure what my bf is.

    so my goal is to lose some fat while gaining muscle at the same time. I'm eating ~2000 calories a day (200g protein 200g carbs 44g fat) lifting weights 4 times/week and doing cardio twice a week (same days as lifting)
    im afraid that i could be over eating or under eating im keeping my protein high while keeping calories low
    are my macros and calories fine for my goal?
    please note that i am no expert at this , i just started monitoring nutrition.

    thanks in advance
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  2. #2
    Registered User ValidPhysiqe's Avatar
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    The forums are typically pretty great to go to.


    You can find your Basal Metabolic Rate here: http://www.bmi-calculator.net/bmr-calculator/

    Advice on nutrition is here :

    https://forum.bodybuilding.com/showt...hp?t=173439001

    https://forum.bodybuilding.com/showt...hp?t=136691851



    If you need further guidance you can always message me on here.

    https://www.bodybuilding.com/content...ro-ratios.html
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    Registered User formicaman's Avatar
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    Not necessary to have that much protein, plus need more fat. Check out the stickies
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  4. #4
    F00D BR4H ErikTheElectric's Avatar
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    Originally Posted by mikaelkh View Post
    hello folks,

    this is my first time posting, so heres my story short i started hitting the gym again a month ago and ive been monitoring my macros using myfitnesspal but im unsure of certain things
    my age is 19 and i am 5 foot 9 inches tall and i weigh 72kg also im not sure what my bf is.

    so my goal is to lose some fat while gaining muscle at the same time. I'm eating ~2000 calories a day (200g protein 200g carbs 44g fat) lifting weights 4 times/week and doing cardio twice a week (same days as lifting)
    im afraid that i could be over eating or under eating im keeping my protein high while keeping calories low
    are my macros and calories fine for my goal?
    please note that i am no expert at this , i just started monitoring nutrition.

    thanks in advance
    You can do this, given you're a beginner. But don't count on it happening.

    Eat at maintenance (lower your protein) and train heavy.
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    I like food, two wheels, and deadlifts
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  5. #5
    Registered User mikaelkh's Avatar
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    okay, thank you all for your replies.
    i calculated my bmi and i got ~1260 so i multiplied it by 1.55 a nd i got ~2000 calories (and i got 2000 calories on bodybuilding's calculator which was maintenance)
    and then i read the links listed above which said that i should consume 0.7grams x pounds and i got 110grams of protein. isnt that low? should i up it a little bit?

    btw Erik , i watched all your videos bro. maintenance? maintain whole pizza in my mouth

    im kidding i took your advice, ill be eating as i listed above 2000 calories and i guess my protein intake is high ill lower it but i have no idea how much exactly it should be.
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