how to eat properly guys i suck at diet

[xskinnyfatfuckx]

so I am a male, 6ft tall, 160lbs, 17% bodyfat, yes stats sucks.



so I take 160 pounds x 17% = 27.2 pounds of fat

160 pounds - 27.2 pounds of fat = 132.8 pounds total lean body mass

132.8/2.2 = 60.3 kilos total lean body mass

370+(21.6x60.36) =1673.85 (this is my basic metabolic rate)

I plan to workout 1 hour everyday (except sunday). 40 mins weight training, 20 mins cardio.

So my Total Daily Energy Expenditure would be 1673.85 x 1.725 = 2,887.339


I plan to bulk to 170 pounds so 2,887.4+500= 3,387.4




3,387.4 is my daily calorie intake (THIS SEEMS LIKE A LOT FOR ME)


broken down into macros this would be...........

340grams of protein (1360 calories), 320grams of carbs (1280 calories), 80 grams of fats (720 calories)

==3,360 total calories per day..............




So my meals would be

Meals 1-5 (56grams of protein, 64grams of carbs, 16 grams of fat *** per meal)

Meal 6 (before bed 56grams of protein)











does this seem like way too much to you guys?
I feel like im gonna just shoot up in body fat and look fat as fuck and maybe gain 5lbs of muscle.

 

[Chicago712]

whats your question?

your TDEE is pretty much calculated correctly, 3.3k calories isn't hard at all to eat throughout a day... thats 6 500 calorie meals and a shake.... just for example a mcdouble at mcdonalds is 380calories....

idk what to tell you unless your more specific all i can suggest is look into hiring 3j

 

[xskinnyfatfuckx]

whats your question?

your TDEE is pretty much calculated correctly, 3.3k calories isn't hard at all to eat throughout a day... thats 6 500 calorie meals and a shake.... just for example a mcdouble at mcdonalds is 380calories....

idk what to tell you unless your more specific all i can suggest is look into hiring 3j

it just seemed a lot.

 

[GOTGrowth]

Talk to 3J you won't find better help they will get you dialed in and you'll be right on track.

 

[xskinnyfatfuckx]

think im just gonna bump fat up a bit and maybe protein and carbs down a bit and level out at 3,000 cals. this just seems to much.

 

[Viciouscycle w]

Your protein doesn't need to be that high. Try doing 1g per pnd to 1.5g/pnd to start off with until you are used to eating that much. 3500 calories isn't that bad, at 1st it will feel like eating is a part time job, but you'll get used to it and then you can change the macros to add in more protein.
( also if you eat clean it should keep body fat at a minimum)

 

[wtgrantham]

Seems really high to me. I'm similar size 5'11" 176 17.8 body fat, my bulking amount 250-300 above maintenance is around 2800. 340 grams of protein for a guy that weighs 160? I am in the camp of 1-1 1/2 grams per body weight, I make sure to get just over 1, otherwise your kidneys will be working overtime

 

[OneBadMax]

Yeah protein is high. Most people won't agree with this, but you can easily grow on 150g of protein per day. I grew from it. I had starting stats just like yours, now I'm 170 11% BF. Took me a year and 2 months. I never ate more than 3k calories per day. I have a lot of trouble eating that much food.

Now obviously the bigger you get the more you need, but for guys our size that seems ample.

Disclaimer, I'm no pro! Just a regular dude who likes working out. Just My humble opinion

 

[lachrymist]

I hate to be that guy but if you aren't growing it's either your training or you aren't eating enough. It really is that simple not growing on 3300 might wanna go 3600. This is a pretty common problem though and if you work hard at it you'll grow.

 

[3J]

Reduce your protein to 250. Up your carbs to about 400 fill in the rest with fats. You will be fine.

And if you can't eat 3500 you're going to have a problem bulking.

It's OK to start at 3k and see how your body reacts. You can always add calories little by little.

 

[Matt0071]

Bro I can tell u this from my experience man, your sitting at 17% bf, u go on a calorie surplus and yo yo up and down people telling u to ip the carbs, lower the carbs ect u are gonna wind up frustrated bro, trust me
If I were u I would go on a cal deficit and cut some bf before considering upping the cals bro, get down to atleast 13 to 12% bf then consider adding some mass ( bulking), if not and u sre unsure of your cal intake bulking wise u are just gonna put on more bf and will be unhappy with your results bro

 

[3J]

Matt whats the point of cutting to 12 percent if you are just going to put it back on? I say he bulks and gets it out of the way

 

[Mrrippedzilla]

Matt whats the point of cutting to 12 percent if you are just going to put it back on? I say he bulks and gets it out of the way

3J surely you would agree that their is a reason most bb's dont go over 15%bf even in the off season?

If your bulk and cut phases are planned accordingly you should end up with a nice body recomposition, rather than simply spinning your wheels (gaining all the fat back on bulks) and ending up at the same bf%.

 

[Steakdinner]

My fitness pal is a app that will help you keep track of ur macros if u have a smart phone

 

[3J]

Have u seen guys off season in the pro level? They go well above 15 percent. I go as high as 25 percent when I'm on a long heavy bulk or powerlifting

3J surely you would agree that their is a reason most bb's dont go over 15%bf even in the off season?

If your bulk and cut phases are planned accordingly you should end up with a nice body recomposition, rather than simply spinning your wheels (gaining all the fat back on bulks) and ending up at the same bf%.

 

[Mrrippedzilla]

Have u seen guys off season in the pro level? They go well above 15 percent. I go as high as 25 percent when I'm on a long heavy bulk or powerlifting

I admit that the guys I work with are naturals (at pro level) and they never go over 15% (for some its 12-13%) because it would simply mean your cutting for a longer perioid of the season - when you should be spending the majority of it bulking (especially since gaining muscle is harder as a natty).

But even so, in my opinion, if a pro lets himself go over 15% in the off season he is simply being careless with his diet.
It would mean he would need to spend a longer period of time on contest prep when he could have been getting bigger.

As for powerlifting, I wont pretend to have the knowledge required to comment on that

 

[3J]

If you are talking about the average Joe I would see how the bulk would be shorter and leaner. But if you want to step in stage it takes some higher level bulking which involves some fat gain. Watching the before and afters of my clients you will see where they were, much higher than 15 percent and where they end up. My clients place at just about every show for a reason.

Shorter cut means faster cut too. I know you're into higher caloric deficits for cuts. That goes against all my logic. But to each his own.

 

[3J]

In the Ops situation I would say bulk and some fat, no Biggy, then cut.

Unless he has it in his head that summer is coming up and he wants to follow that tradition.

I'm a married man. Shit I'm happy at 15 percent these days lol. Got a good wife.

 

[Mrrippedzilla]

If you are talking about the average Joe I would see how the bulk would be shorter and leaner. But if you want to step in stage it takes some higher level bulking which involves some fat gain. Watching the before and afters of my clients you will see where they were, much higher than 15 percent and where they end up. My clients place at just about every show for a reason.

Shorter cut means faster cut too. I know you're into higher caloric deficits for cuts. That goes against all my logic. But to each his own.

The differences can also be attributed to how advanced the client is as far as cycle experience.
For example the caloric surplus for someone on their first cycle and someone who is already past their genetic potential will obviously be different because of the large variety in the AAS<>muscle growth response between the two.

Lol yes I noticed our approaches to cutting are complete opposites (cardio, small deficit, long period vs zero cardio, large deficit, short period).
I still hope to convince you on my approach in due time

Edit: Sorry to the OP for the temporary thread hijack.

 

[3J]

No need to fix something that isn't broken. Like I said, to each his own.