i'v looked at various different macro calculators for lean muscle growth but they give varying results from 190g protein 250g carbs and 50g fat and 165g protein 492g carbs and 125g fats :S not sure what to go on I'd like to increase muscle mass and strength gains but I also do cardio twice a week right now as I am doing a charity swim shortly, these cardio sessions are only short interval training runs or swims to improve my lactic threshhold but aren't too draining on my muscle growth. I'v been steadily putting on lean muscle as well as making great strength gains for a while (1 and a half years) but I'm guessing a lot with what to eat and every now and then i put too much weight on or hardly any so i'm looking for a calculator or macro nutrient ratio for someone who wants to put muscle on but is active with cardio as well. i'm 6 ft dead, weigh 75kg and i'm 17, would you mind pointing me in the right direction? :)

Ok nevermind this thread now, I have worked out my macros and calorie intake for lean muscle growth thanks to scott! He has just released a video on calculating carbs fats and calories. If you're having the same problem as me trying to find a good calculator check out his video here https://www.youtube.com/watch?v=hZjxWqwoWTg There's a formula you can use to calculate you daily intake some useful tips if you're building muscle. Take a look and keep training hard hermanites! thanks again scott I'll be rocking them guns like vegeta in no time ;)

NEED HELP WITH MY DIET TO GAIN MUSCLES

Hello,

I am posting first time in the forums, so please bear with me. The purpose of writing this is basically to get feedback regarding my diet which will help me in gaining some muscles.

My stats are as follows:

Weight: 160 lbs

Height: 5 ft. 9 in

So, I have been hitting the gym regularly for the past 3 months 5 days a week and, doing abs routine and cardio 4-5 times a week as well. Now, I think it’s time to take it to the next level. By that I mean to increase my diet and protein intake in order to bulk up. Simultaneously, I want to have a flat belly and don’t want to entertain loose stomach area.

Being an Indian, Diet is a major issue. We hardly eat Non-Vegetarian food and if we do it’s basically chicken once in two weeks. But, Can eat eggs regularly. I also try to incorporate Soybean Chunks in my diet which is good source of protein.

My Daily Diet is as follows:

Breakfast:

Between:9-10 PM

Omelet made of one egg with brown bread, with oatmeal/Milk/Soy milk and either sprouted pulses/puffed rice followed by 5 almonds.

Lunch:

Between:1-2pm

I take my lunch at my work and is it mostly packed by my mom. Our Lunch Comprises typical Indian food. I take two roti’s (Wheat Bread) (http://en.wikipedia.org/wiki/Roti ) with a bowl sometimes 2 bowl of pulses (http://en.wikipedia.org/wiki/Dal ) and one bowl of veggie curry such as bottle gourd with a glass buttermilk/Yoghurt. I have recently asked my mom to pack some soya chunks too so that I can continue to have my protein intake.

Note: All these cuisines are home made so they contain comparatively low amount of fats as compared to the same you would get in restaurant.

Snacks:

Between 5-6 Pm:

A Cup Sweet Tea generally sometimes Sweetened yoghurt with roasted chick peas and two Multi grain biscuits.

Dinner:

Between: 8-9 PM

Typical Indian Food:

2 Rotis with a veggie curry and some other Indian dish such as Kidney Beans, Chole(Chick Pea with gravy), Kadhi( Steamed Yoghurt containing turmeric), Or a gravy of potato and tomato. Sometimes Little rice to add fun.

Here is the list of Indian cuisines so that you can get a little idea of how our food is. Go Into Delhi and Punjab Regional cuisines just remove oil and spices as homemade food is pretty balanced.

My Workout plan.

Monday- Friday : Morning Gym

Evening: (4-5 days a week)Abs Routine and Cardio.

I know it’s a lot to ask for but, If you can give me some feedback on the same. I will be really thankful.

Puneet Sharma

India

I'v answered this and created a new thread for it :)

Thanks !

I have been trying to figure out the meal plan option. My goal is bodybuilding. Howver, everytime I click on browse meal plans it say's my cal intake is between 2614- 2814. This appears no matter what my goal is that I set (strenght gain, muscle gain, fat loss, etc). The numbers do not change when I click on Browse Meal plans. How do I adjust this to my over all goal, so I can plan my Macros accordingly.

Please help

Hey man.

Have you been using the calculator on this site? http://muscularstrength.com/mealplan.php Once you have your BMR, you can adjust your caloric intake accordingly depending on your goal.

Make sure to figure out your macros too.

Jordan