Hey im 30 6'5 and 204 lbs. I recently lost 20 lbs cutting away some excess fat. Now i would love to build lean muscle. Two problems im running into is diet and how many calories to take in. Im not looking to get huge but to build nice lean muscle. ive been doing my research and im getting so many different answers.. so i figured where else to ask but here. If someone would maybe layout there diet plan for me and what they suggest that would be awsome..
What were you doing to cut 20 lbs? What are you currently eating in terms if grams of fats, carbs, protein and cals?
Fitday.com is a great free site to figure all this out.
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I wouldn't count cals too religiously! They don't always reflect what's gonna work for your body. Would you say you have a fast or slow metabolism? Lots of sites like nutritionfix.com, say, or muscleandstrength sell hundreds and hundreds of things designed to deal with your metabolism, but those supplements can sound pretty scary. Keep eating lots of meals, that should help keep your metabolism fired up!
As for stacking on muscle, the rule I usually hear is 1.5gs of protein for every pound of bodyweight. But be careful how much you consume in one sitting! ODing on protein can leave you feeling pretty crappy. In fact, if you're gonna up your protein, you'll prettymuch wanna up your meal numbers, too. Say, maybe 7 or 8 a day. Again, supplements might help you do this--keeping bars on you when you're out, protein chips for snacks, that type of thing. And keep eating those good fats! You're already on the right track with your fish oils, but there's avocados and stuff too if you feel like you need a switch.
Here's a grocery list. Eat as much food off of this list as you want if you're trying to gain lean mass.
boneless skinless chicken breast
eggs (usually 1 whole egg for each 4 egg whites)
oatmeal (unflavored, unsweetened)
At your size you should probably be eating 3500 to 4000 calories a day of these types of foods to gain lean mass depending on what your training looks like. If you think eating that many calories of these foods is easy, think again. You have to be eating all the time if you stick to these foods. But... If you stick to these foods and eat a LOT of them, there is no way you won't put on lean mass. Good luck bro!
** forgot to mention you should find some kind of sauce for your meals that doesn't have a lot of calories or you'll get bored really quick. I use Herdez salsa verde. Find something you REALLY like but make sure it's not something like ranch dressing.
Thank you for the replies and info! I always plateau when working out.. since i was in my early teens.. i was working out off and on.. but the last 4-5 months i have been on a good plan and now i have the mind frame to keep moving and with your help my diet is on the right track Thanks again!