Diet Training for Myself

[Chris223]

Hello,

I really dont ever make it over this way at all. I am normally over on the anabolic board. In the past I have never really had an issue with gaining muscle and losing bf being that I had the help of gear. Well, I am only doing one more cycle and that is it. Just getting old (Personal Opinion) But anyway, I never really took the time to find out what you really need to eat. By this I mean, the formula's for losing bf and gaining muscles. I just know about getting around 2grams or protien per pound of bf to grow and 1 1/2 to maintain. I never really took the time to learn about the carbs, etc.

I have been around the board doing search all day on these issues. Could someone really break it down for me. If I want to gain weight (muscle) what is the formula? If I want to maintain muscle and drop bf what is the formula? With formula, I mean how much fat, good fat, protien, carbs, etc do I need daily to gain muscle or drop bf


My stats are 5'10 190 pounds 15%bf 27 years old. I want to work at this all winter and try and get down to around 8% for next spring and summer. AND yes, I am going to do this naturally.


So your help is GREATLY appreciated. I thank all of you in advance for your time and help on these questions. I sure they have been asked a million time to you all, but I just want to get a really good understanding of the foundation of these formula's. This way if I want to bulk then I can, if I want to cut.. I CAN !!

 

[Chris223]

bumping this up.. You mean to tell me that none of you know this stuff.. Damn, I must be on the wrong board

 

[Burning_Inside]

well, to lose, you usually take your lbm and times that by 10 or 12, and thats how many cals per day ya need. To gain..eh usuallllly like 14 on up or so. Protein should rpetty much universally be kept at at least 1 gram per lb of lbm per day. And the basic lean out diet is to eat at 33%33%33% macronutrients divided between however many meals , usually 5 on average.