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Thread: Request: Tips

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    Question Request: Tips

    I've looked through the stickies and like the recomp post but I'm trying to find as many different things on improving my diet that I can. I'm looking to bulk; I am very small at this point: 5"7 160lbs, athletic
    If anybody knows of old threads that were useful or any advice in planning a diet according to body type/weight, etc please let me know or link them.
    Is there a tool you use or method to calculate how many calories/carbs/fats/protein you plan on in taking during a bulking regiment?

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    Elite Viduus's Avatar
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    Fork and a scale. (Seriously)
    “The only natural test-boosters I know of that work are compound lifting, steaks, and looking at boobies...” -Dan

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    Elite Jin's Avatar
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    There are no secrets.

    Track your calories!

    Diet. Diet. Diet. And exercise.
    Last edited by Jin; 09-25-2018 at 06:03 AM.

    Blood, sweat and years.
    *and tren


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    Quote Originally Posted by Viduus View Post
    Fork and a scale. (Seriously)
    I've got both of those!
    Quote Originally Posted by Jin View Post
    There are no secrets.

    Track your calories!

    Diet. Diet. Diet. And exercise.
    Do you go as far as tracking grams of fat/protein/carbs or just try to eat a meal that's balanced according to what you need and watch overall calories?

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    Quote Originally Posted by Viduus View Post
    Fork and a scale. (Seriously)
    Eat a shit ton!! Lots of calories! Force yourself to eat and carry around high calorie snacks too. One of my go to foods is almond butter. Its friggen delicious and low carb with lots of calories.

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    Senior Member DevilDoc87's Avatar
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    Myfitnesspal is a free app that helps you keep track of your macros.
    /Doc

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    Elite Jin's Avatar
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    Quote Originally Posted by LaPolilla View Post
    I've got both of those!

    Do you go as far as tracking grams of fat/protein/carbs or just try to eat a meal that's balanced according to what you need and watch overall calories?
    Yes. That’s basic macro calorie tracking. Use the myfitnesspal app

    Blood, sweat and years.
    *and tren


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    For you, I'd keep it simple. Get about 175 grams of protein and fill in around it with some good quality foods. Also, don't fear donuts and milk.
    Hard work beats talent when talent doesn’t work hard.

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    Administrator PillarofBalance's Avatar
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    Quote Originally Posted by LaPolilla View Post
    I've looked through the stickies and like the recomp post but I'm trying to find as many different things on improving my diet that I can. I'm looking to bulk; I am very small at this point: 5"7 160lbs, athletic
    If anybody knows of old threads that were useful or any advice in planning a diet according to body type/weight, etc please let me know or link them.
    Is there a tool you use or method to calculate how many calories/carbs/fats/protein you plan on in taking during a bulking regiment?
    First you need to know how much to eat. So google tdee calculator and fill it out. Don't over estimate your activity level.

    Once you know your tdee add 500 to that number. This is your total daily calories. It's a ballpark figure though so start weighing yourself and tracking your weight daily at the same time. Or at least once per week.

    Shoot for no more than 2 pounds per month to avoid becoming a disgusting piece of shit.

    If you are gaining too fast trim some cals off. If you gain too slow or not at all add more calories.

    Once you know how much to eat now the question becomes what do you eat.

    Eat a gram of protein for every pound of lean mass. So get a rough idea of your bf%. Google male body fat and you will see images that can help approximate it.

    Eat .45 grams of fat per pound.

    Fill the rest of your cals with carbs.

    As for what kinds of foods? Protein is protein fat is fat carbs are carbs. You aren't at a level where you need to complicate things beyond this principle

    Weigh your food and track what you are eating.

    Let me know if you have more questions.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    See food diet man.

    See that shit
    Eats it

    The right shit
    For the most part of course.

    "The longest journey begins with a single step"

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    Quote Originally Posted by PillarofBalance View Post
    First you need to know how much to eat. So google tdee calculator and fill it out. Don't over estimate your activity level.

    Once you know your tdee add 500 to that number. This is your total daily calories. It's a ballpark figure though so start weighing yourself and tracking your weight daily at the same time. Or at least once per week.

    Shoot for no more than 2 pounds per month to avoid becoming a disgusting piece of shit.

    If you are gaining too fast trim some cals off. If you gain too slow or not at all add more calories.

    Once you know how much to eat now the question becomes what do you eat.

    Eat a gram of protein for every pound of lean mass. So get a rough idea of your bf%. Google male body fat and you will see images that can help approximate it.

    Eat .45 grams of fat per pound.

    Fill the rest of your cals with carbs.

    As for what kinds of foods? Protein is protein fat is fat carbs are carbs. You aren't at a level where you need to complicate things beyond this principle

    Weigh your food and track what you are eating.

    Let me know if you have more questions.
    Thank you, that was very helpful!
    I was using Samsung health to track meals and my only problem has been by sat fat intake is a bit higher than I'd like. Protein is good and carbs are good but need to get some leaner meals. I just moved so I need to get a new scale.

    Quote Originally Posted by Jin View Post
    Yes. That’s basic macro calorie tracking. Use the myfitnesspal app
    Thanks to you and other user for the app. I was using Samsung health which I like because it does o2, HR, and some other things but just started using the myfitness app this morning and I love it, goes much deeper into specified goals.
    Quote Originally Posted by snake View Post
    For you, I'd keep it simple. Get about 175 grams of protein and fill in around it with some good quality foods. Also, don't fear donuts and milk.
    Quote Originally Posted by DevilDoc87 View Post
    Myfitnesspal is a free app that helps you keep track of your macros.
    ^

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  20. #12
    Member Milky's Avatar
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    There are a lot of apps to track your calories. You can find it on ios/android. But there is another way - diary.



    But as for me it's easier to build diet plan and stick to this, not just a calculating calories after meal.

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