Fitness apps
- Thread starter Omnibus
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That is pretty simple. An average male needs 2500 so you need a surplass. 500 extra a day = 3500 which translates to around 1lb gained a week.
Cardio will slow the progress down on strength if its non exclusive but you'll need to account for calories already burnt too. If your level of activity is high you could go 3500 a day. Macros could be as follows:
Protein : 1lb of weight = 1g of protein (calculate calories)
Carbs / fat = split for remaining calories. Generally I would favour carbs over fat. Also, top tip, post workout smash in a rice crispie bar to replenish glycogen and a banana if you need to gain with whey. Post hour thereafter get a high carb meal.
Hope this helps.
Grey = last year cut.
Colour = more food to add size thereafter.
I'm up around 14lb since these and begin a 16 week cut Monday ready to prep to compete. Hopefully this gives you confidence in my words.
Cardio will slow the progress down on strength if its non exclusive but you'll need to account for calories already burnt too. If your level of activity is high you could go 3500 a day. Macros could be as follows:
Protein : 1lb of weight = 1g of protein (calculate calories)
Carbs / fat = split for remaining calories. Generally I would favour carbs over fat. Also, top tip, post workout smash in a rice crispie bar to replenish glycogen and a banana if you need to gain with whey. Post hour thereafter get a high carb meal.
Hope this helps.
Post automatically merged:
Grey = last year cut.
Colour = more food to add size thereafter.
I'm up around 14lb since these and begin a 16 week cut Monday ready to prep to compete. Hopefully this gives you confidence in my words.
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my fitnesspal does all of that and its freeI'm looking to count calories in strength training and track cardio activities
- Dec 9, 2021
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This is what scares most of us when we try looking into going to Gym.
Oh crap - I need eat all those grams of protein? Calories? Scale? Calculate?
I mean it shows the dedication, discipline for your body. But when I saw that I need to do all that MANY efforts to look very lean and well built... I went into Calisthenics
Over a week ...! =)
Post automatically merged:
This is what scares most of us when we try looking into going to Gym.
Oh crap - I need eat all those grams of protein? Calories? Scale? Calculate?
I mean it shows the dedication, discipline for your body. But when I saw that I need to do all that MANY efforts to look very lean and well built... I went into Calisthenics
Diet is what makes the difference if you want abs. You do not need to calculate, but its handy when learning how your body responds. Also, the more you train and more muscle you carry the more maintenance calories are required. I want to compete though so all this is to win **** here in Wales in the future. Watch this space.
- Dec 9, 2021
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Under Armour should have some special stuff for training
I got the whey stuff from Holland and Barrett.
Why, so you can pay 4x the cost? Whey is only useful post workout. If you do want protein via a powder, Casin would be better as it is slow digesting.Under Armour should have some special stuff for training
I got the whey stuff from Holland and Barrett.
if you looking for a clean source of protein, the Nestles KVARG yoghurts are awesome. (Quark)Under Armour should have some special stuff for training
I got the whey stuff from Holland and Barrett.
Asda sells them!
If you find it hard to get the protein shakes into you, i find the whey clear ioslate easy to drink, just put in fridge for like 10-15 mins and pop a bit of ice in it really easy to drink its just like flavoured water.Under Armour should have some special stuff for training
I got the whey stuff from Holland and Barrett.
best for cutting as low on cal
- Dec 9, 2021
- 922
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I have no trouble with them. They're easy for me.
Pre and post workout nutrition are my priorities right now.
- Dec 9, 2021
- 922
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that's just pent up frustration he's releasing from being crap at mir
that's just pent up frustration he's releasing from being crap at mir
Not PKd in years, but I am willing to make an exception!
- Dec 9, 2021
- 922
- 165
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He's well above my weight there with that physique.that's just pent up frustration he's releasing from being crap at mir