Reply With QuoteSeems simple.....eat more
New member with macros looking for advice
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02-14-2011, 05:23 PM #1Registered User
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New member with macros looking for advice
I currently weigh 158lbs, I am looking to get to 165lbs. I beleive I am a hardgainer. Right now I'm musclar and show a little abs. I workout with weights 4 days a week and do 10 minutes of cardio on the other 3 days.
I'm looking to get a little bigger and ripped. My macros over a 3 day period are: Calories 1736 Fat 65.9 Carbs 213.2 Protein 93.5. I estimate my lean muscle mass at 142lbs. Any feedback, suggestions, or advice on how to reach my goal would be greatly appreciated. Thanx
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02-14-2011, 06:44 PM #2Registered User
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02-14-2011, 07:55 PM #3Junior Member ELITE MEMBER
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More protein too.
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02-15-2011, 06:44 AM #4Bioidentical Bodybuilder SUPER MODERATOR
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You're nowhere close to being a hardgainer. Most folks maintain on 15x their bodyweight in calories, which for you is about 2400 calories; you wanna gain, you just gotta eat more. I eat more than you when I'm DIETING, and I weigh 145 lbs. Get your calories up to about 3000 a day. The easiest and cheapest way to do this is with a few shots of olive oil - you can toss an ounce of olive oil into a protein shake to boost both your calories (the oil) and your protein (the shake).
Happy bulking.Wondering where to start? Confused? "Homework 1" will get you started.
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02-16-2011, 08:21 PM #5Registered User
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Seems pretty straight forward, I'll do as suggested and let you know how it turns out. Thanks for the advice, I appreciate it.
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02-16-2011, 09:31 PM #6Bioidentical Bodybuilder SUPER MODERATOR
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It really is pretty straight forward.
I see good things in your future. Check back in a month and let us know how many calories you averaged, and how much weight you gained, deal?Wondering where to start? Confused? "Homework 1" will get you started.
Think you're ready for the "next step"? Take this test.
Daredevils are Shredded
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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02-17-2011, 11:22 PM #7Registered User
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Deal, and thanx again
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