Lean muscle gain diet

[Monkey Man]

Hey guys i've just lost about 10 kilograms of fat and am now trying to put on some lean muscle, im 178 cm tall, 74 kg and 14% bf.

Anyway, i'm currently eating around 2500-3000 calories a day, about 300 grams of carbs, 200 protein and not sure on exact number of fats, but probably around 50-80 a day...

Does this sound about right?

Also I eat about 120-130 grams of carbs in the morning and about 30-35 grams of protein (either oats and egg whites on toast, or whole what flour pancakes-Plus banana and other fruit)

Does anyone else have a big breakfast like this? Is it suitable for trying to put on lean muscle without any fat?

THANKS

[mike27]

what are you eating tho?

what are ur cho sources,protein and fats etc

biscuits and cakes for carbs? or oats and rice?

[rovr4on]

id personally think that amount of calories is too low for muscle gain at your height, 2500 cals seems like less than maintainense to be honest. im slightly shorter and would do approx 4000 calories for lean mass gain..depends on your metabolism, goals, how often you work out and what you eat...

[rovr4on]

also putting on lean muscle with no fat can take alot of tinkering with your diet, hardest to acheive...best thing to do is get your basics right, correct carbs and fats etc, then if your not putting on any weight, slowly increase until you start putting on lean mass

[Monkey Man]

Im eating pretty clean aye

carb sources are things like oats, brown or wholewheat bread, sometimes brown rice

protein sources mainly chicken, tuna and egg whites

I'm eating at right times of day as well (pre/post workout carb/prtotein importance, less carbs in last meal of day etc)

id personally think that amount of calories is too low for muscle gain at your height, 2500 cals seems like less than maintainense to be honest. im slightly shorter and would do approx 4000 calories for lean mass gain..depends on your metabolism, goals, how often you work out and what you eat...

also putting on lean muscle with no fat can take alot of tinkering with your diet, hardest to acheive...best thing to do is get

your basics right, correct carbs and fats etc, then if your not putting on any weight, slowly increase until you start putting on lean mass

Thanks for the info!

[rovr4on]

doesnt look or sound like your eating fats, stop taking out the yolks from your eggs, as its good source of healthy cholestorol that is good for your bodys hormones to produce an anabolic effect for your body to gain muscle.

so eat clean carbs, protein and snack on advocado, almonds and some peanut butter etc... around 25% of your diet should be healthy fats...otherwise your fighting a tough battle to get good muscle growth

[mike27]

yeah as stated, you prolly want to be hitting at least 75g fats per day

[Monkey Man]

Sweet, thanks for the fats info