I have been trying to build my body for about 2-3 months. I have been making basic gains. (people have been letting me know I am looking bigger in my arms and legs and shoulders and such- which is incredibly motivating.) Now I have the bug, I want to get leaner and stronger and bigger than ever before. SO! I have been doing basic research into the art of building one's body. I used a basic online macro nutrient calculator on bodybuilding.com. (recommended by a fellow blade) Here is what it reads. I am 182 lbs. I should have: 2184-2548 total calories 191-223 grams PROTEIN 245-286 grams CARBS 48-56 grams FATS Do these seem like accurate estimates? If I want to gain muscle, do I need to eat the upper end of these macro nutrients? I have trouble meeting the lowest value of these estimates for all categories except Fats. (I am a busy college student). Carbs is REALLY hard to meet by just eating veggies and beans. I would HAVE to add some kind of grain like brown rice or sweet potato. It's even hard for me to hit that calorie mark and protein mark! Please help me make some sense of this fellow blades! I am desperate to change my life and I have the dedication, I just need to know the science behind this! ALL HELP APPRECIATED! Thanks Fellas! Hope to hear your advice! Although, I really want to burn fat off my stomach and chest. I have heard the only way to do this is with a caloric deficit and lots of exercise. How do I build lean muscle and burn fat at the same time? Everything I am being told is so contradictory.
You can't gain muscle and lose weight at the same time. You need calories to build muscle, and you need a caloric deficit to lose weight/fat. CALORIES is the key component. It doesn't matter what you eat. You can lose a weight all on pizza and you can gain weight all on pizza. Now, your health on the other hand can be a different question. Pick you one goal and stick with it. Add in an extra meal, make your meals larger, make your meals smaller etc. You should also be doing cardio regardless if losing or gaining weight. In both instances, it will help if you are doing it right. Especially if you're doing dirty bulking and don't want to put on fat. I never pay attention to the macro counters to be honest.
Short answer? Very slowly. That's why people bulk and cut, bulk and cut. There's no quick way to rip up whilst gaining muscle, it's along process. Bodybuilders work for years to get the perfect physique. Your values look fine OP, just stick at it. Focus on bulking up for the minute, then when you're happy with your size, start cutting and you should keep most of your muscular gains whilst shredding your fat.
Who needs a nutrition expert? We all know how to eat. Less processed food Less carbs Less fat More protein More veggies More fruit More water Sent from my LG-E739 using Grasscity Forum mobile app
223 grams of protein? ... i say you need 75 grams. why can't you eat bananas? (or any fruit for that matter?) like most people said you need to bulk/cut usually... supplement with creatine. look into cla and/or pagg stack.
Less carbs, more healthy fats. You must have fats and good cholesterol to produce hormones including testosterone. Extra virgin olive oil, virgin unprocessed coconut oil, grass fed/organic butter are your friends. Hit your protein macro but try to eat "matching" quantities of raw fruits and veggies throughout the day. Ie chicken breasts and carrots. Fried eggs and spinach. Cooked veggies can have specific benefits but eat plenty of raw because enzymes and certain nutrients are heat sensitive.