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    Guys I need help with a diet for muscle building I am taking the creative the protein and pre workout but I find myself drinking shakes and eating bars more than actual food I was wondering if anyone had any links for a diet for a clean bulk and I'm just confused on when to eat carbs and can I eat after a run and so on.....thank you for your time and patience for my problem
    Taylor P

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    Quote Originally Posted by tpearson92 View Post
    Guys I need help with a diet for muscle building I am taking the creative the protein and pre workout but I find myself drinking shakes and eating bars more than actual food I was wondering if anyone had any links for a diet for a clean bulk and I'm just confused on when to eat carbs and can I eat after a run and so on.....thank you for your time and patience for my problem Taylor P
    Age and Weight
    What's your current training split? And do you count calories?
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    21 168 I'm currently working chest then back then legs arms and shoulder/traps then off.... I know I need to probably follow a guideline split better up for any opinions
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    No I don't know how to calculate how much to take it I can lift just nutrition is rough
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    Well start counting ya calories, simple and easy and helps you get a better gauge for where your time and money is going.
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    There are smartphone apps that can help keep track of calories. MyFitnessPal is one. I use Protein Tracker (iPhone).
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    If you want to build muscle... EAT!!!

    basic guidelines to follow.... aim for 1-1.5 grams of protein per lb of body weight, this should mostly come from lean meats, eggs, keep shakes to a minimum (postWO being most important)
    Carbs- 1.5-2 grams per lb of bw, rice, sweet potatoes, grains. IMO (others may differ) the majority of your carbs should be around your workout. but if your looking to put size on, carbs should be in every meal except your last.
    Fats- very important, make sure to be using oils (coconut, olive) and nuts are great sources.

    Being a beginner, it would be highly beneficial to track your calories and macros, this way you can easily find where your maintenance is at and you can easily add/drop calories to better achieve your goal. I use myfitnisspal app.
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