Skip to main content
Tolo
Tolo g Bart IJsselstein
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2018
Posted

Hi, new here and to lifting!

 

So, I was hoping for some guidance. I have watched alot of videos on the subjects of gaining and diets (love the SH videos btw, very helpful!) and researched diets quite thoroughly, but I am not sure about my macro ratios.

 

BASIC INFO AND EXERCISE

- I am 33 years old

- I am at  about 1.86 meter tall (6'1, more or less), weigh around 176lbs.

- I have around 15% bf, this is an estimate. I would consider myself the schoolbook example of skinny fat, with most of the fat around the waist and butt.

- I cycle every day for about 30 - 50 mins at moderate speed

- I train twice a week (tuesdays and thursdays) with mixed cardio and intense full bodyweight workouts, stuffed into 60 mins.

 

MACROS

Before I used to lift, my calorie intake was about 2500 a day, with a third being fat. Basically eating anything I wanted, though relatively healthy and whole foods still. Now, I am keeping track of everything I eat and stay away from processed sugar mostly. At 2500 calories or a slight surplus, I stick around 175lbs for maintenance it seems, with my current exercise tendencies. But I want to gain muscle.

 

CURRENT AVERAGE MACROS:

Calorie intake: 2800
Carbs: 330gr. / 1320 cal
Protein: 145gr. / 580 cal
Fat: 100gr. / 900 cal (currently between 10 - 12% saturated fat)

This is my current guideline and if I would stick to Scott's guidelines and calculations (BMR and such) I should eat way less calories. Secondly, in order to cope with the fat around my waist later, are my macros right at the moment? Should I push protein to cover for less fat and carb intake? Because I want to go for about 80gr. of fat, but I am not sure.

 

Thanks in advance for your suggestions and tips!

 

 

Regards,
Tolo

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Tolo

Hi, new here and to lifting!

 

So, I was hoping for some guidance. I have watched alot of videos on the subjects of gaining and diets (love the SH videos btw, very helpful!) and researched diets quite thoroughly, but I am not sure about my macro ratios.

 

BASIC INFO AND EXERCISE

- I am 33 years old

- I am at  about 1.86 meter tall (6'1, more or less), weigh around 176lbs.

- I have around 15% bf, this is an estimate. I would consider myself the schoolbook example of skinny fat, with most of the fat around the waist and butt.

- I cycle every day for about 30 - 50 mins at moderate speed

- I train twice a week (tuesdays and thursdays) with mixed cardio and intense full bodyweight workouts, stuffed into 60 mins.

 

MACROS

Before I used to lift, my calorie intake was about 2500 a day, with a third being fat. Basically eating anything I wanted, though relatively healthy and whole foods still. Now, I am keeping track of everything I eat and stay away from processed sugar mostly. At 2500 calories or a slight surplus, I stick around 175lbs for maintenance it seems, with my current exercise tendencies. But I want to gain muscle.

 

CURRENT AVERAGE MACROS:

Calorie intake: 2800
Carbs: 330gr. / 1320 cal
Protein: 145gr. / 580 cal
Fat: 100gr. / 900 cal (currently between 10 - 12% saturated fat)

This is my current guideline and if I would stick to Scott's guidelines and calculations (BMR and such) I should eat way less calories. Secondly, in order to cope with the fat around my waist later, are my macros right at the moment? Should I push protein to cover for less fat and carb intake? Because I want to go for about 80gr. of fat, but I am not sure.

 

Thanks in advance for your suggestions and tips!

 

 

Regards,
Tolo

@Tolo If you were eating 2500 calories BEFORE you started lifting.. was that just to maintain? Because if it was.. you probably need around 3000 calories not just to maintain.

 

If 2500 calories was a surplus before lifting, then 2800-3000 calories is probably enough for a surplus. Trial and error is key. Start at 2800 for a week or two and see what your weight does.

 

As for your macros.. definitely increase protein. You should aim for at least 1g per pound of body weight. I don't see a problem with your fats or carbs though.. but if you want to reduce one to keep the calories at 2800, then cut carbs back to 300g for now, and if you need to, you can increase them and / or protein a little bit later on.

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .