Looking for facts not broscience!

[UnderClutch]

Hey guys, so let me start off by saying in my first year of weightlifting I gained about 20lbs naturally and majority of that was lean mass (gained about 1-2% body fat). Year 2 came around and the gains sloooooowed down but the strength definitely went up!

I've been stuck around the 144-148 plateau for a while now and I'm motivated to break it! Considering my strength has gone up, I'm assuming I just need to eat more?

Stats:
Age: 21
Weight: 146
Height: 5,6
Body fat: 10%
Caloric Intake: Goal - 2500
Macros (Estimate): 50% carbs, 25% Protein & fat

Here are some question.

How many more calories should I take in?

How many of those calories should be "good"?

I'm trying to gain lean mass instead of added fat... how can I prevent this?

I love oreos & poptarts ... how much can I eat?

How can I force myself to eat more ? I get full pretty quick since I'm a small dude...

I spoke with the dietition of the Colorado rockies & Denver Broncos. I was told cheat days are bad and usually cause fat gain due to the exorbitant amount of calories you take in on a single day. She stated it's better to have 80/20 diet (80% good, 20% fat) What do you guys think?

Any input would be fantastic, but keep in mind I'd appreciate some good advice!

 

[DaHurt]

You posted on an online forum saying you don't want 'bro science'.

Then use Google Scholar or PubMed. You'll get anecdote here, e.g. personal experience, e.g. bro science.

We're not going to do the research for you and provide citations.

 

[UnderClutch]

You posted on an online forum saying you don't want 'bro science'.

Then use Google Scholar or PubMed. You'll get anecdote here, e.g. personal experience, e.g. bro science.

We're not going to do the research for you and provide citations.

I'm not asking for citations. I'm asking for knowledge you have that I can research after it's given.

 

[DaHurt]

Then that would be bro science haha. So here's my bit of bro science:

1. Calories you should take in: calculate your TDEE, add 500 or so calories to it, and see how things go from there.

2. All of those calories should be 'good'

3. Eat clean, fish, eggs/egg whites, chicken, lean red meat, complex carbs (sweet potato, brown rice, oats), healthy fats (natural PB, salmon, EVOO, fish oil, etc).

4. Seriously? Ditch the fucking oreos and pop tarts. Eat like a man to grow like one.

5. By eating more. It's not easy, and nobody said it would be. You have to eat when you're not hungry, force it down. You want to grow right?

6. Cheat MEALS IMO are very important, not cheat days. Once a week or so, allow yourself to splurge on one cheat meal ON TOP of everything else you're supposed to eat for the day, not in substitute of.

 

[bigherm2121]

Go see 3j!!!!

 

[Kuilontli]

I'm a newbie here and I even though I trust most of the people on this board and their bro-science I always double check using the web, most information is out there and the reason I ask questions here is because of the first-hand experience from actual users, not only theory.

My current BF is 19%, and I am pretty sure it got that high because of the lame "you are allowed to eat this much bad food". Taking responsabilty of your own actions is what will change your life.

I wish I could say that I keep a perfect diet, but I don't. One thing is for sure, I now know that whatever choice I make is going to impact my life somehow.

If you are looking for professional advice, I would recommend talking to a doctor.

Good luck with your plans!

PS - I don't think eating Oreos and Poptarts will help you gain lean mass.

---

I am not a doctor nor a nutriologist - I am just a bro in training.

 

[3J]

Then that would be bro science haha. So here's my bit of bro science:

1. Calories you should take in: calculate your TDEE, add 500 or so calories to it, and see how things go from there.

2. All of those calories should be 'good'

3. Eat clean, fish, eggs/egg whites, chicken, lean red meat, complex carbs (sweet potato, brown rice, oats), healthy fats (natural PB, salmon, EVOO, fish oil, etc).

4. Seriously? Ditch the fucking oreos and pop tarts. Eat like a man to grow like one.

5. By eating more. It's not easy, and nobody said it would be. You have to eat when you're not hungry, force it down. You want to grow right?

6. Cheat MEALS IMO are very important, not cheat days. Once a week or so, allow yourself to splurge on one cheat meal ON TOP of everything else you're supposed to eat for the day, not in substitute of.

excellent post!!!!

 

[DaHurt]

excellent post!!!!

Thanks man.

OP if you want to make it easier, just hit this guy up for one of his diets, he'll get you where you want to be.

 

[UnderClutch]

Thanks man.

OP if you want to make it easier, just hit this guy up for one of his diets, he'll get you where you want to be.

Thanks for the info!