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Nutrition Advice

Sir Joystone

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Hi all.So id like to ask anyone with advanced knowledge to assist me with my nutrition for gaining some mass.

Firstly my stats.Im 23 years old as of 2021 with a fat percentage that is 30% currently,im 185cm tall and have roughly 80kg of lean muscel.My current weight is 118KG.I also do have a super slow metabolism(eating 3/4 meals a day results in a bowl movement every 3 or 4 days)

At the gym I tend to go at about 90-95% of my max on everything.Im currently on a PPL routine consisting of 8 sets with 10-12 rep range.
Some stats:
Bench press=80kg for 40 reps
Shoulder press=24kg for 40 reps
Deadlift=105kg for 40 reps
Triceps push down=54kg for 40 reps
Barbel curl=30kg for 40 rep
Back squat=85kg for 40 rep

So currently my diet consist of 3 meals
Breakfast=180g rolled oats with 5g margarine being roughly being roughly 700 cal
Lunch:180g rolled oats with 5g margarine being roughly being roughly 700 cal
Dinner:Rice,Vegetable and a meat being roughly 1000 calories

So I had to take a 6 month period off due to an injury and I'm into my 4 week back,almost all of my strength has returned.Before I had stopped my weight was at 105KG with a body fat of 20%-18% with a calorie count of 2400 calories per day.I cycle 20-25km a week and sleep from 8pm to 4.30am.I work a desk job so im sedentary the rest of the day.

So my question is,is my current calorie count of almost 2400 good or bad.Im curious if someone of my size should be consuming more or if I should be consuming less calories?

I also fully excluded proccessed carbohydrates such sugars and starches.

P.S I only take a mixture of vitamin B6 & B3 for recovery as well as creatine as I push to 90%-95% and would collapse if I didnt

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Last edited:
Download free app Myfitnesspal, enter current metrics (weight, training schedule and goals) and it will provide you with an estimated daily calorie intake to help you reach that goal.

Log all meals etc daily into the same app with as much accuracy as possible and will give you good idea if you're heading in the right direction with breakdowns of what you're eating. It's tedious at first but after a month or two you won't need it as you'll already have a good idea based on that experience. (it has almost every meal already added so you're only putting in the name, someone else has already logged the carbs/fats/proteins for most things so you just choose the closest match, can literally say kfc lunchbox or PicknPay meal of the day and it will already have details for it).

Personally I'm 1.88 and used to weigh 135kg at 18 yrs with slow metabolism.
I've never wanted to be big and bulky but prefer being leaner and doing everything I can, e.g. Cycling (average distance but mainly jumping), Snowboarding, Rockclimbing, Rugby, Crossfit, Boxing etc and am currently 31 yrs sitting at 100kg currently living my best life. If you know what you want, stay focused and you will get there bro beans!
Best tip: Make sure you get enough water & sleep daily to make this journey a lot easier, it's just as important as training! (I.E: +-2lt water / +- 8 hours) !
 
Personally fitness apps aren't accurate in the slightest.They give you a great base line to start but don't account for everything.
Looking for someone who has more experience with bulks to see what they know and see what they eat to compare

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If you want to become more lean and lose body fat while maintaining muscle and growth you will have to adjust your diet. To speed up your metabolism you might want to add snacks so you eat 6 times a day but smaller portions. (fruits, seeds, nuts and protein shakes are the best snack options I know.) Margarine is generally not good, rather use butter and not a lot. Cardio is also a great way to lose fat while building muscles. The Rock runs for 40-60 mins almost every day. A lot of old people recommend pasta, rice and pap but if it is not wholegrain than it is not good for you. These foods actually tend to slow down your metabolism and you end up with a very dirty bulk. Alcohol is also a big problem as it tends to slow your metabolism and also contains a lot of unwanted calories.
You can have a cheat day once a week where you eat and drink whatever you want. ; )
 
Hi excludeding the micros for now do u have any recommendations on the macros and calorie counts roughly?
 
Hi excludeding the micros for now do u have any recommendations on the macros and calorie counts roughly?
Well to be honest there is no set number. I have trained with a body builder before and also done a lot of research and follow a lot of body builders and they all have their own opinions on calorie intake. The Rock eats about 7 meals a day and his calorie intake is about 5000 calories per day. Some of the other bodybuilders I know only take in about 2000 calories per day. What you eat is in many ways more important than how much you eat. Most body builders tend to eat an insane amount of protein and they stay away from processed foods. Oats, eggs, red meat, fish should be your go to meals. If you eat the right foods it will promote muscle growth and break down fat at the same time. 100g of eggs is about 155 calories while 100g of bread is 265 calories. Bread has more calories but does not promote muscle growth so your body just ends up converting it to fat while eggs has less calories but will earn more muscle growth.
 
Good fats are also essential for muscle growth. Peanuts, nuts, seeds and fish are some great sources of healthy fat.
 
Well to be honest there is no set number. I have trained with a body builder before and also done a lot of research and follow a lot of body builders and they all have their own opinions on calorie intake. The Rock eats about 7 meals a day and his calorie intake is about 5000 calories per day. Some of the other bodybuilders I know only take in about 2000 calories per day. What you eat is in many ways more important than how much you eat. Most body builders tend to eat an insane amount of protein and they stay away from processed foods. Oats, eggs, red meat, fish should be your go to meals. If you eat the right foods it will promote muscle growth and break down fat at the same time. 100g of eggs is about 155 calories while 100g of bread is 265 calories. Bread has more calories but does not promote muscle growth so your body just ends up converting it to fat while eggs has less calories but will earn more muscle growth.
Ok.Ive got my micros on point though.
Currently sitting at 365 gram(Fibre),112 gram protein and 74 gram fat.I use to eat pronutro instead of oats which put me at 178 gram protein and 250 gram Fibre,might switch back.

See im curious because people with alot larger builds eat 4000+ calories when I'm sitting at 2400 calories.I know I wount be able to exceed 4000+ calories but am curious if I'm hindering my self and should rather push for 3000+ calories.

Fat wise I'm not to worried as due to my lack of carbohydrates such as starch and sugars I involuntarily force my body into a ketogenic state which burns off fat.

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Ok.Ive got my micros on point though.
Currently sitting at 365 gram(Fibre),112 gram protein and 74 gram fat.I use to eat pronutro instead of oats which put me at 178 gram protein and 250 gram Fibre,might switch back.

See im curious because people with alot larger builds eat 4000+ calories when I'm sitting at 2400 calories.I know I wount be able to exceed 4000+ calories but am curious if I'm hindering my self and should rather push for 3000+ calories.

Fat wise I'm not to worried as due to my lack of carbohydrates such as starch and sugars I involuntarily force my body into a ketogenic state which burns off fat.

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Well then you should be good by just adding more meals to your diet. If you just add 2-3 healthy snacks to your diet then you can almost double your calorie count. Protein shakes tend to have 100-150 calories per scoop and you would use 3 scoops. This combined with fat free milk will get you almost 500 calories in one shake/snack . You can do this 3 times a day but most only use shakes 1-2 times per day and eat some natural snack once or twice a day.
 
MEALCALORIESCARBSTOTAL FATSATURATED FATPROTEINMEAL MASS
Meal 161038g15g4g77g24oz
Meal 259484315625
Meal 310691252877227
Meal 49091211866228
Meal 5769692597022
Meal 6816115417328
Meal 7398141665015
Other225530470
This is how the Rock gets his 5000 calories.
As you can see his meals have more or less the same calories as yours he just eats more meals.
 
If u don't eat sugar the smell and taste of a protein shake will make u gag[emoji28]they stuff them with so much sugar and as they've become mainstream they forget the point and so many are low in leucine.

I could easily add more calories but in the end of the day I'm asking if I should?
Is 2400 calories for all the stats I've listed above good or bad?Should I add more or stay where I'm at?

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It really only depends on what you want to accomplish. If you want to become a huge bulky body builder you will have to increase your calories. If you want to become a lean Body builder with low body fat then you just have to adjust your meals so you get the same calories but from more meals. If you just want to look better than most people you can just continue with what you are doing at the moment.

Protein shakes are just a easy way out. Natural is much better but also harder to accomplish and maintain.
 
Couple quick points.
  • I use fatsecret app to track calories. it has a lot more south african foods than myfitnesspal. At least when I first started counting calories 2 years ago.
  • At your age, height, weight your TDEE is around 2500 to 2650 calories.
  • if your goal is to lose weight then 2200 to 2400 kcal is a good starting point for slow sustainable weight loss
  • @20% body fat you don't need to "bulk"
For a good starting point on calories go to TDEE Calculator: Learn Your Total Daily Energy Expenditure
If you have a specific body fat percentage you're wanting to hit take a look at Body Fat Percentage and Weight Calculator

There's a lot of excellent resources on youtube.

It all depends on your goals.

I've gone from 110kg to 70kg. My goal was just to be healthy and leaner. Not overly worried about being a "mass monster" or a body builder.
 
Hi all.So id like to ask anyone with advanced knowledge to assist me with my nutrition for gaining some mass.

Firstly my stats.Im 23 years old as of 2021 with a fat percentage that is 30% currently,im 185cm tall and have roughly 80kg of lean muscel.My current weight is 118KG.I also do have a super slow metabolism(eating 3/4 meals a day results in a bowl movement every 3 or 4 days)

At the gym I tend to go at about 90-95% of my max on everything.Im currently on a PPL routine consisting of 8 sets with 10-12 rep range.
Some stats:
Bench press=80kg for 40 reps
Shoulder press=24kg for 40 reps
Deadlift=105kg for 40 reps
Triceps push down=54kg for 40 reps
Barbel curl=30kg for 40 rep
Back squat=85kg for 40 rep

So currently my diet consist of 3 meals
Breakfast=180g rolled oats with 5g margarine being roughly being roughly 700 cal
Lunch:180g rolled oats with 5g margarine being roughly being roughly 700 cal
Dinner:Rice,Vegetable and a meat being roughly 1000 calories

So I had to take a 6 month period off due to an injury and I'm into my 4 week back,almost all of my strength has returned.Before I had stopped my weight was at 105KG with a body fat of 20%-18% with a calorie count of 2400 calories per day.I cycle 20-25km a week and sleep from 8pm to 4.30am.I work a desk job so im sedentary the rest of the day.

So my question is,is my current calorie count of almost 2400 good or bad.Im curious if someone of my size should be consuming more or if I should be consuming less calories?

I also fully excluded proccessed carbohydrates such sugars and starches.

P.S I only take a mixture of vitamin B6 & B3 for recovery as well as creatine as I push to 90%-95% and would collapse if I didnt

Sent from my SM-G960F using Tapatalk
Is this for competitive body building?

Just an FYI - "Gauteng" & not "Guateng" XD
 

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