+ 1 Advice on diet and macros
My goal is more muscle and less fat, I do not have a goal weight.
180lb
47 yrs old
20% BF
Exercise
Construction work, moderately physical off and on m-f
Weights 3 to 4 X per wk for one hour
Cardio treadmill or Bike 3 times a week for 20 minutes
Copy of a typical days nutrient breakdown
Serving Carbs Fat Prot Cals
Asiago Cheese
2 0 16 14 200
Grilled Boneless, Skinless Chicken Breast
1 0 2 25 128
Vegetable Soup
1 11 1 2 67
Dry Roasted Almonds
2 10 28 10 340
Plain Fat Free Yogurt
1 19 0 9 110
Flaxseed
1 2 2 1 37
Shake, Protein, Strawberries & Cream
2 12 12 50 340
Garlic Rosemary Chicken
1 29 16 36 400
Garden-Fresh Salad (One Serving With Low-Fat Dressing)
2 22 8 4 180
Non-Fat Cottage Cheese
1 7 0 11 81
112 Carbs
85 Fat
162 Protein
1883 calories
And another
Serving Carbs Fat Prot Cals
Swai Fillets
2 0 4 30 140
Bacon
1 0 5 8 80
Brewed Coffee
3 0 0 0 6
Chunky Peanut Butter (Without Salt)
1 6 15 7 188
Grilled Boneless, Skinless Chicken Breast
1 0 2 25 128
Chicken Noodle Soup
1 7 2 3 62
Raw Broccoli
1 6 0 2 31
Energy Drink, VAULT Zero, Sugar-Free, Citrus Flavor
2 2 0 0 4
Whole Egg
1 0 4 6 72
Hamburger Patty
2 0 40 52 560
Lettuce
0.1 0 0 0 0
Breaded Fish Filet
1 14 2 0 124
Cooked Sweet Potato
0.5 12 0 1 52
Olive Oil
2 0 28 0 240
Shake, Protein, Strawberries & Cream
2 12 12 50 340
59 carbs
114 fats
184 protein
2027 calories
I have been following this off and on with varying degrees of conviction for about a year and have lost about 8 pounds and gained noticeable muscle. I now feel stagnant in progress.
Question. What would you change? Add, delete?
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HBE has ur daily caloric intake at 1763 w/o activity. If u are hitting the weights 4 days per week (1.55) then 2733 cal would be your goal. And, then certainly if u want more mass then ramp up additional 500-1000cal. I like the macros for ur goals because you can increase and decrease carbs to adjust the size u want. Increasing daily protein intake some would be good too...maybe 50-100g/day..
Hi, the main issue seems to be the lack of protein, you should be looking to eat 1.5-2 grams of protein per lb of body weight.
You will have gained muscle for a while when you started but as your weight increases, your calories need to increase too.
I'm still in work but I'll come back later and add more.
X2..
bigmurphWhat type of work out do you do heavy weight low reps light weight high reps do you switch one day legs next day upper body can't help much with diet i ask questions about that myself im not sure what type of weather your doing construction in and if it's commercial or residential but i live as south as you can get and when I was working commercial construction as a water proofer I didn't do much cardio while trying to bulk or even lean bulk especially since your diet is what I would consider a cutting diet because of the cal intake maybe increasing the protein and more calories if you're burning them like i remember burning them
I would like to think my weights are heavy but they are light compared to the young strong guys on here. I try to do fewer reps of heavier weights to spare my joints repetitive motion. Dumbells and body weight exercises, usually in rep ranges around 5-10 until I fail. Some days that is 3 sets, some days 6 depending on how work went and my mindset.
Work is mostly residential, not taxing enough to be cardio, not heavy enough to be of benefit. It just burns calories and energy.
bigmurphIt doesn't matter the actual weight your putting up as long as your hitting it hard was hoping you were doing heavy weight less reps it will be better for putting on the muscle you want im not a expert on diet but i would say up your intake you need as much as you can get to build the muscle and since you have a active job with cardio and weights you should be good with a heavier protien intake and some more calories
I will let someone with more knowledge than myself critique your whole meal plan, however, I do notice one thing that helped me lose weight better and faster. The energy drink, I love them too, but as soon as I cut them out of an otherwise good diet I started losing a lot more weight. I know the artificial sugars don't count towards your carbs/calories (according to nutrition experts?!?) but when I cut those it worked wonders. A smart GRRL on here once told me to find those hidden sugars in your diet. Maybe that can help you too.