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