Calorie Intake

[rt_rusty]

Im having trouble figuring out exactly what my daily intake needs to be. I have done a number on online calorie calculators but have got results that range up to 700cals difference

My goal at the moment is to put on muscle with minimal fat gain as I have just recently lost a shit load of weight so im really cautious and a little scared to eat lots of cals as i dont want to put fat

Im roughly 6'2 and weigh 74 kgs and pretty sure my body type is mesomorph

Calorie intake at the moment is 2800 with 30% protein 40% carb and 20% fat

I have been doing this for about 2 months and have gained only 2kg which i know is a signal that i need to eat more but my training has not been the best and i am addressing that now but could that be a factor as to why my gains are minimal? or do i simply just need to eat more?

Also if anyone can recommend a good calorie calculator as well that would be great

Thanks in advance for any help

[mike27]

whats the other 10% in ur diet?

put it into carbs to make them 50%

total cal's looks a bit low to me. how often do u train?

good job on losing the fat! now you just want lean muscle gains :twisted:

[rt_rusty]

whats the other 10% in ur diet?

put it into carbs to make them 50%

total cal's looks a bit low to me. how often do u train?

good job on losing the fat! now you just want lean muscle gains :twisted:

sorry forgive my bad math yes its 50% carbs :doh:

3-4 times a week for about 45min to an hour

[mike27]

yeah id say you need to up the cals more

i have 3800-4000 cals on a bulk training 3 days a week.

im just under 6ft and weigh 87-89kg tho

[Phedder]

You say your training has not been the best, why is that and what has it been? Have you not been consistent enough, or lack of intensity/volume etc?

No matter, diet is the biggest factor for gaining weight. I'd suggest adding at least another 200 cals to take you to 3000cals. Should be enough to keep you gaining slowly without adding too much fat if you're afraid of it. I'd try add those 200 cals from fat. Add 20-30g fat from sources like olive oil, avocados, coconut oil/cream, fish oil, mixed nuts, even some butter etc.

In saying that you could likely add up to 500 cals without noticing too much fat gain, at 6'2" and 74kg you should just focus on getting bigger, if you gain a little fat with the muscle it's not the end of the world.

[bang_bang]

Im having trouble figuring out exactly what my daily intake needs to be. I have done a number on online calorie calculators but have got results that range up to 700cals difference

My goal at the moment is to put on muscle with minimal fat gain as I have just recently lost a shit load of weight so im really cautious and a little scared to eat lots of cals as i dont want to put fat

Im roughly 6'2 and weigh 74 kgs and pretty sure my body type is mesomorph

Calorie intake at the moment is 2800 with 30% protein 40% carb and 20% fat

I have been doing this for about 2 months and have gained only 2kg which i know is a signal that i need to eat more but my training has not been the best and i am addressing that now but could that be a factor as to why my gains are minimal? or do i simply just need to eat more?

Also if anyone can recommend a good calorie calculator as well that would be great

Thanks in advance for any help

you have only gained 2kg in 2 months..? if half of that is muscle thats an outstanding result... If your putting on that amount of weight your diets fine although i think ul find your under estimating how many cals your eating.

[rt_rusty]

yeah id say you need to up the cals more

i have 3800-4000 cals on a bulk training 3 days a week.

im just under 6ft and weigh 87-89kg tho

i dont think i could handle that much food lol

You say your training has not been the best, why is that and what has it been? Have you not been consistent enough, or lack of intensity/volume etc?

No matter, diet is the biggest factor for gaining weight. I'd suggest adding at least another 200 cals to take you to 3000cals. Should be enough to keep you gaining slowly without adding too much fat if you're afraid of it. I'd try add those 200 cals from fat. Add 20-30g fat from sources like olive oil, avocados, coconut oil/cream, fish oil, mixed nuts, even some butter etc.

In saying that you could likely add up to 500 cals without noticing too much fat gain, at 6'2" and 74kg you should just focus on getting bigger, if you gain a little fat with the muscle it's not the end of the world.

Yeah with consistency mainly and a bit of got going until absolute fatigue

also have had 2 one week breaks due to injury as well

What are the benefits of adding that extra 200 cals from fat? and not a bit of everything?

you have only gained 2kg in 2 months..? if half of that is muscle thats an outstanding result... If your putting on that amount of weight your diets fine although i think ul find your under estimating how many cals your eating.

Is it? iv seen lots of progress pics and seems like heaps of people are getting much faster results

im pretty precise with my eating, like i weigh most of my food so i know exactly how much im having and use myfitnesspal to input all the data

[hhhh1]

just try eating a bit more and see what happens. no one here can give you good advice because your energy needs will be largely influenced by how active you are..eg if you have a very physical (or cold) job or do lots of running or whatever. Although 2 kg of mscle would be alright, a change of 2kg is shit all in 2 months. My weight often fluctuates more during the course of a single day

[Phedder]

What are the benefits of adding that extra 200 cals from fat? and not a bit of everything?

Just from the numbers you put up it seems like you have enough protein and carbs to support growth and training intensity, but fat may be a little low. Having adequate fat intake can help you produce enough hormones (low fat diets can lead to low testosterone). They're also more calorie dense so an easier way to get the calories in if you're struggling to consume enough, and have other health benefits.

[steak]

6'2" and 74 whole kgs :roll: seriously the last thing you need to losing sleep over is how much you're putting in

rather

be concerned about how much you arent!

[rt_rusty]

just try eating a bit more and see what happens. no one here can give you good advice because your energy needs will be largely influenced by how active you are..eg if you have a very physical (or cold) job or do lots of running or whatever. Although 2 kg of mscle would be alright, a change of 2kg is shit all in 2 months. My weight often fluctuates more during the course of a single day

Yeah i think thats the majority vote ill up my cals a bit.

Just from the numbers you put up it seems like you have enough protein and carbs to support growth and training intensity, but fat may be a little low. Having adequate fat intake can help you produce enough hormones (low fat diets can lead to low testosterone). They're also more calorie dense so an easier way to get the calories in if you're struggling to consume enough, and have other health benefits.

Ahh that makes sense i think ill take your advice and add those extra cals and monitor my weight and measurements carefully over the next few weeks.

6'2" and 74 whole kgs :roll: seriously the last thing you need to losing sleep over is how much you're putting in

rather

be concerned about how much you arent!

haha yeah i no i must be fukn huge ay

but seriously i had just lost 25kgs so you can see why im a bit worried about putting back on any unnecessary weight dont want all that hard work to go to waste

[steak]

there's a big difference between weight loss and fat loss but good on you for doing your homework

[david22]

Calories important for good health. That helps your body to build. But level of calorie increase they affect to your health. So intake of calorie in miner level.

Generic Viagra

Kamagra 100mg