Biggieduet
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this wasn't a great thread and have subsequently found nutritional advice from bodybuildingforum.com
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In One Ear
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(Original post by Biggieduet)
Hey guys,

So stats are

Height:6'1
Weight: 92Kg

Aim is to gain some serious strength after taking a year out from lifting. I am doing babylovers SS via BB forum.

7th July lifts

Squats: 55Kg
Deadlift:70kg
Bench:42.5Kg
Barbell curls: 20kg
chin ups: cant do them yet lol

Calorie intake: 3650
Macros: 50% protein
, 30% Carbohydrates 20% Fat as mentioned in SS nutrition wiki.

GOAL: 3 plate Squat, 4 plate deadlift and 2 plate Bench
When I reach this goal I will go onto a bodybuilding routine for "aesthetics"
Hahaha, so you are eating, what, like 450 grams of protein a day?
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Biggieduet
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(Original post by In One Ear)
Hahaha, so you are eating, what, like 450 grams of protein a day?
LOL that's what it says to do but I agree it does seem rather "excessive"
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Biggieduet
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(Original post by In One Ear)
Hahaha, so you are eating, what, like 450 grams of protein a day?
I worked out my calorie intake via BMR and TDEE and adding 300-400 calories on top of that.
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Nvmthename
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I dont think i could afford that much protein lmao

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Biggieduet
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(Original post by Nvmthename)
I dont think i could afford that much protein lmao

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How does it work then? I followed the nutritional advice to work out how many calories are needed. Even if I do 40:40:20 I'll still have like 300g protein a day.
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Hype en Ecosse
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Good luck with the routine, brah! It's tough. I have no idea how you manage to eat so much protein!

0.8g/lb of bw is more than enough protein - good "failsafe" level. The actual amount your body needs for maximal gains is probably a little bit lower than that, but 0.8g/lb is a good level to aim for.
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ljoshl91
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Those macros look just a little bit questionable!

I'd consider a lot of protein to be 1g/Ib body weight - I reckon you should stick to a max of 1g/Ib and adjust your carbs accordingly.

How lean are you? If you're carrying too much fat for your own liking then eating at a maintenance or a deficit might be better off for you until you start hitting bigger lifts, otherwise you're just going to gain a lot of fat. The calories you're eating seem rather high to me for the starting stats you're at.
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Biggieduet
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(Original post by ljoshl91)
Those macros look just a little bit questionable!

I'd consider a lot of protein to be 1g/Ib body weight - I reckon you should stick to a max of 1g/Ib and adjust your carbs accordingly.

How lean are you? If you're carrying too much fat for your own liking then eating at a maintenance or a deficit might be better off for you until you start hitting bigger lifts, otherwise you're just going to gain a lot of fat. The calories you're eating seem rather high to me for the starting stats you're at.
Yeah you are right it does seem excessive. I liked at Bb forum on nutrition and they work out macros by some formulas which I did calculate but I can't remember where now.

Basically what do I do? I do want to gain muscle and I am carrying fat (primarily stomach area) but don't mind if I gain a bit more. For my stats what should I be eating at? And most importantly how do I calculate my macros! Protien carbs and fat. I've seen that it's actually the grams of each and not a split ratio like Im doing that is important. So where do I start? I'm getting really confused about this
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AreebWithaHat
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(Original post by Biggieduet)
Yeah you are right it does seem excessive. I liked at Bb forum on nutrition and they work out macros by some formulas which I did calculate but I can't remember where now.

Basically what do I do? I do want to gain muscle and I am carrying fat (primarily stomach area) but don't mind if I gain a bit more. For my stats what should I be eating at? And most importantly how do I calculate my macros! Protien carbs and fat. I've seen that it's actually the grams of each and not a split ratio like Im doing that is important. So where do I start? I'm getting really confused about this
i think you need about 2g per lean kg of bodyweight. so you're 92kg, lets say you're 15% bodyfat. that gives you 78.2kg of lean mass. then 2g protein for each kg gives you 156.4g. rest of calories should come from carbs and fats.
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Biggieduet
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(Original post by AreebWithaHat)
i think you need about 2g per lean kg of bodyweight. so you're 92kg, lets say you're 15% bodyfat. that gives you 78.2kg of lean mass. then 2g protein for each kg gives you 156.4g. rest of calories should come from carbs and fats.
I see so if I multiply 156.4 x 4kcal then that would be 625 calories. The rest should all come from fats and carbs then? How would I know how much grams should come from fat and carbs do you know?? But thank you for your response I Kind of understand
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illusionz
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tbh you are overthinking your diet. Just eat normal food and make sure you get lots of protein along side it. Use shakes to supplement it.
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Hype en Ecosse
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(Original post by illusionz)
tbh you are overthinking your diet. Just eat normal food and make sure you get lots of protein along side it. Use shakes to supplement it.
This

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AreebWithaHat
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(Original post by Biggieduet)
I see so if I multiply 156.4 x 4kcal then that would be 625 calories. The rest should all come from fats and carbs then? How would I know how much grams should come from fat and carbs do you know?? But thank you for your response I Kind of understand
yh actually scrap my advice, eat well, track your scales. try and get lots of chicken and stuff but don't overdo it.
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ljoshl91
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Depends how seriously you're wanting to take it. Myfitnesspal.com is great for tracking your calories.

I weigh ~84 Kg and I've been eating ~150-170g protein a day, up to 90g fat per day (can vary between 40-110) and changing my carbs to fit my calorie requirements.
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