Protien carbs and fat

[Wanorios]

I am 5'7 and 146 lbs and I work out 4 to 5 times per week

What should be my intake of protein carbs and fat in order to gain lean mass but not fat

 

[hvactech]

Google tdee and report back

 

[Wanorios]

Google tdee and report back

Thanks man!
Done that, my tdee is 3340 calories.
But how should this be split between nutrients I know protein should be 1g/lb

 

[hvactech]

Thanks man!
Done that, my tdee is 3340 calories.
But how should this be split between nutrients I know protein should be 1g/lb

do you want to gain weight or lose weight

 

[hvactech]

Thanks man!
Done that, my tdee is 3340 calories.
But how should this be split between nutrients I know protein should be 1g/lb

Wait! Theres no way your expidenture is 3340, i got 2550 assuming your close to 25 yrs old

 

[Wanorios]

Am 31, i must have landed on the wrong site

 

[hvactech]

For lean mass gains i would do 2500 for starters and increase by 100 if you dont see results...
Atleast 150-175 pro
70-80 fat
Fill the rest with carbs
I would also carb cycle

 

[Wanorios]

Are we talking calories or grams if protein and fat

 

[hvactech]

G's

 

[drewsicle3210]

Wait! Theres no way your expidenture is 3340, i got 2550 assuming your close to 25 yrs old

I was just thinking the same thing

 

[Wanorios]

I just can't seem to get the right figures. I went to a pharmacy did the BMI test and recommended calories intake was 1634 which does not make sense at all

 

[hvactech]

Your tdee is the one to be concerned about......it factors in BMR plus expidenture

 

[The Solution]

I just can't seem to get the right figures. I went to a pharmacy did the BMI test and recommended calories intake was 1634 which does not make sense at all

Your overthinking this bro.

take a number say 2750 and hit that for 2 weeks and monitor the mirror #1 and scale #2
If you gain, then keep it up, if you maintain then add, if you lose then add.
1g/lb of protein
at least 20% of fats
rest carbs

if you wnt more fats then bump to 25% and use less carbs.

Simple..

 

[Jiigzz]

Your overthinking this bro.

take a number say 2750 and hit that for 2 weeks and monitor the mirror #1 and scale #2
If you gain, then keep it up, if you maintain then add, if you lose then add.
1g/lb of protein
at least 20% of fats
rest carbs

if you wnt more fats then bump to 25% and use less carbs.

Simple..

Haha, sums it up