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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 03-17-2013, 12:20 PM   #1
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Default How do I structure this?

How do I structure my diet?
1985 calories is how much I need to maintain my current weight.
Your telling me I should start slowly when I increase them from this number, but How do I workout my diet and macro nutrients.
Should I aim for 1, or 2 pounds per month?
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Old 03-17-2013, 12:21 PM   #2
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Originally Posted by LindenGarcia18 View Post
How do I structure my diet?
1985 calories is how much I need to maintain my current weight.
Your telling me I should start slowly when I increase them from this number, but How do I workout my diet and macro nutrients.
Should I aim for 1, or 2 pounds per month?
For starters, round that figure up to a sensible 2,000 as a beginning point.
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Old 03-17-2013, 12:29 PM   #3
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Ok so say its 2000. How do I structure the diet? I have all the food I'll need.
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Old 03-17-2013, 12:44 PM   #4
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Eat 30grams of protein minimum with every meal. Eat 4-5 times per day. Get a decent amount of healthy fats in. Eat a lot. 2000 calories is easy to get through. Do that for a couple of weeks, weigh yourself, adjust accordingly.
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Old 03-17-2013, 01:24 PM   #5
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protein and carbs=4 calories per gram each
fat=9 calories per gram

180g protein
100g fat
100g carbs=
2020 calories

Spaced out throughout the day. I personally do most protein in early part of day and most carbs in later parts of day, but that's a personal preference.

DO you want to gain or lose? To do either, aim to gain or lose 1 lb a week. So to gain, up those calories to 3000 and adjust as you watch the scale each week. That's a good plan to lose a lb a week as is depending on your weight.
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Old 03-17-2013, 01:36 PM   #6
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Bodybuilding.com - Calculate Your Macronutrients Intake! check it out
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Old 03-17-2013, 02:38 PM   #7
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That gave me 1496 - 1722 calories a day, I don't really know how it works though, mike said it should be around 3000 a day.
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Old 03-17-2013, 02:40 PM   #8
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Eat 30grams of protein minimum with every meal. Eat 4-5 times per day. Get a decent amount of healthy fats in. Eat a lot. 2000 calories is easy to get through. Do that for a couple of weeks, weigh yourself, adjust accordingly.
Thanks
2000 calories is my maintenance level though, should I stay eating 2000 and just increase the protein? Is that what you mean?
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Old 03-17-2013, 02:43 PM   #9
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If 2000 is maintenance then shoot for 2500. Protein with every meal. Minimum of 30 grams.
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Old 03-17-2013, 02:46 PM   #10
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Thanks
2000 calories is my maintenance level though, should I stay eating 2000 and just increase the protein? Is that what you mean?
you will probley want 3000 as a start then go from there, gain to much fat then reduce it not gaining any weight then up the calories.
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