|06-05-2012, 01:22 AM||#11 (permalink)|
Current Pic/Nov 30th, 2012: Rocken Lean
Join Date: Feb 2011
Training Exp: 5+ years
Training Type: Bodybuilding
Fav Exercise: Pullup/Bent Over Row
Fav Supp: Feeding the Brain
What I have in bold and in blue, really stands out to me. This sentence stands out to me because IF you were in fact running these numeric calorie values for this length of period, then you were running calorie deficits strictly for three straight years.
Making some calculations just from averages (age wise), and considering your said activity level, you are stilling running calorie deficits with a range between 1500 to 1800 calories. Even if you were not performing all said activities per week, you would "still" be approximating deficit calorie values--pointing to averages.
I am not too far off from your weight (168lbs), and you are at 150. This slight weight disparity isn't going to be a major difference to provide a base of comparison--in the numeric calorie sense.
At 50 years old, my BASE calorie maintenance need is 1600 calories per day. This is what I would need if I was a lazy-butt and slept all day, and did nothing but breathe. Now...when you add in work (say average 8 hours), then this would push (my MT-Line to maintain) above 1800 calories, and we even haven't addressed workouts for the week yet.
You see what I am getting at? I posted that to make you think some.
I have a few questions:
Normally, I am very careful in just telling someone to just to eat more dependent on their education level in their numeric calorie values, macros, and other tangibles in personal activities.
While this may be true in some cases (dependent on circumstance), its not solving three issues:
1. Am I eating enough?, 2. How much do I need to eat?, and 3. What should my macro nutrients be at?
Lets look at your activities:
And, from looking at ALL of your activities (that you stated in your opening thread post), and again looking at average age (without knowing what this is), I would think it safe...to....assume, you need more than 2300 calories per day.
Do you also go to work or school (on top of the above activities)?
This is my point: You can take all the supplements in the world (Whey Powder, Creatine Mono, Krill Oil, BCAA's, astaxanthin, etc), NONE OF THEM will do you any good--operating in a "true" caloric deficit environment when wanting to add quality muscle mass. Post new to weight training gains, the body WILL NOT partition very well toward your personal goal want.
Therefore the first order of business:
You calories and macros--as personally configured from your personal particulars and personal activities. You then set a approximated calorie surplus above your MT-Line. Then you observe your bodily response (for a time) to these approximated values and then make adjustments.
This is my homework for you:
Go here: Diet Information, and figure out your calorie and macro needs.
From this come back post up what figures you come up with, and let's work this out together and get you back on track, brother.
Married 29 years (4/26)
Height: 5ft 7in
After losing 40ish unwanted lbs:
At 152/154lbs: At 162/164:
Last edited by Chillen; 06-05-2012 at 01:29 AM.
|06-05-2012, 07:53 AM||#12 (permalink)|
Join Date: Mar 2012
Location: Charleston, WV
Training Type: Get In Shape
Fav Exercise: Dead Lift
Fav Supp: Optimum Nutrition Whey
answers in red
|06-05-2012, 08:46 AM||#13 (permalink)|
100% Natural, Wheelchair
I personal think you are on the right track in all area's but how much intake in Carbs and fat.
A macro is the grams of a nutrients " Micronutrients" Macro's for short. Grams of each one: Protein, Carbs and Fats, are your Macro's.
You are very active and you cal intake don't match you energy expenditure for adding muscle.
We aren't saying eat like a pig, just eat to match you energy expenditure plus a little more to help growth. If you don't want to go back to being over weight then your gains will be slower and harder to balance things but it can be done.
What you can do is what they call a "Bulk with Mini cuts" This is a way to eat as a bulk to add muscle then when you put on a certain amount of fat then diet back to the condition you want. Its a slower way to add muscle but you can keep trimmer this way.
Were not all power lifter body style in here or want the look. BUT we all do know how to help you reach your goals= Trim and muscular NOT a bodybuilder or power lifter just in good shape.
Congrats on your weight loss, I understand you not wanting to go back there just to add muscle. To some people muscle size or strength isn't that important to add that much weight.
But if you look close thats not what people are saying. Just eat more to accommodate all your activity thats all.
personal site http://freakonwheels.com
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