Advice

[New Bodybuilder]

Greetings to all!

I am a new bodybuilder as you might noticed in my user name. I have done several diets through the years but now i am looking to get toned and if i can add some muscle mass it would be great. doing both has been hard for me but i have hit a point where i am not sure if the amount of calories i am taking are correct.

I started by reading through some post and read that macros are not accurate to use and to simply use 1.5 per pound of lean body mass for proteins, .5 per pound of lean body mass to find the fat grams and the rest for carbs.

Bye doing this i got the following of total calories: 1655.55 is this a good amount for someone looking to tone and also gain muscle mass?

this is what i have so far for eating daily:

meal 1 (PRE WORKOUT)
shake 40 grams of proteins and 10 grams of carbs.
soy milk with 7 grams of milk and 2 carbs and 1.5 of fat
2 bananas with 1.6 proteins and 30.4 of carbs

meal 2 (POST WORKOUT)
shake 40 grams of proteins
soy milk with 7 grams of milk and 2 carbs and 1.5 of fat

Meal 3
Breast chicken with 44 grams of protein and 5.1 grams of fat
baked Potatoes with 4 grams of protein 42.7 grams of carbs and 0 of fat

Meal 4
1 seeweed No value
Shrimp with 47.7 grams of protein, 0 grams of carbs and 2.3 grams of fat
1 tbsp Reduced Mayo with 2 grams of carbs and 2 grams of fat

meal 5
( 1 scoop) shake 20 grams of proteins
water

This for total of 210 grams of proteins, 88.7 of carbs and 12.4 of fat.

If your wondering what and how long i workout? i do cardio 3 times per week step machine for 1 hour burn about 1000 calories on it, then i do weights. The weights i do are all in 4 sets of 10 to 15 reps. Since i started lifting not to long ago i am in light weight but increasing little by little.

what do i need help with adjusting the food menu i have posted to be 100% or close to great, i am not sure if i have the right proportions on it and i could use of someones experience to help me succeed.

I thanks you all. Keep the good work!!!

 

[Tier]

Assuming you're male you can go ahead and remove the Soy milk, if your lactose intolerant there is lactose free milk.

Soy has estrogenic contents.


edit: Only 12 grams of fat for an entire day?

 

[New Bodybuilder]

I am sorry i forgot to mention:

weight total : 190 lb.
fat 16%
male
30 years old.

 

[New Bodybuilder]

Anyone?

 

[LAM]

cals are too low. you need at least 2000 based on the amount of LBM that you have. I would restart your diet at around 2750 cals and slowly work down from there.

 

[New Bodybuilder]

if i may ask how do you get 2000 calories, how what method?

 

[LAM]

one simple way to guess how many cals you need is.

190 x .16 = 30.4
190 - 30.4 = 159.6 lbs of non-fat (LBM)
159.6 / 2.2 kg = 72
72 x 24 hours = 1728 cals (rounded up to 2000 for simplicity)

 

[The13ig13adWolf]

3 shakes is a lot in a day IMO. i'd scrap one.