***how much calories to eat to get muscle growth but not fat around tummy

  • Posted by a hidden member.
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    Dec 09, 2014 9:26 PM GMT
    ***how much calories to eat to get muscle growth but not fat around tummy

    I would be greatful if somebody send me some information, advices on how much calories should I eat to get a muscle mass growth but not getting fat/obese in the same time. What ratio of carbs protein fats should be?

    I do work out very hard and I noticed a poorly muscle growth over last year I started investigation and it looks like I dont eat enough calories.

    If you eat healthy food is difficult to get much calories. I eat around 1400-1700 cal a day and someone told me I should eat 2600 calories a day, in my case 1400 1700 is max what I can eat, if I add 300 or more calories it means I am full up all day and i am scared that I might fat around tummy to prevent me from having abs, on the other hand if I dont provide enough carbs and fat there will be no growth of muscles

    its very confusing for me, help needed, message me here on forum or private message thanks
  • Posted by a hidden member.
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    Dec 09, 2014 10:47 PM GMT
    It depends on whether you are sitting at a desk all day or running around doing active things. I got fat on 1400 kcal a day, but adding it up, it was all carbs. Had to eat a lot more, and switch to more protein to lose fat.

    I think it's a waste of time to neurotically count all of your calories, except once or twice a year, audit your diet for a few days. That should give you an idea of what needs to change and the sorts of goals that you can keep in mind as you plan meals.
  • NoFLFitGuy

    Posts: 44

    Dec 10, 2014 2:48 PM GMT
    fantasticlad said***how much calories to eat to get muscle growth but not fat around tummy

    I would be greatful if somebody send me some information, advices on how much calories should I eat to get a muscle mass growth but not getting fat/obese in the same time. What ratio of carbs protein fats should be?

    I do work out very hard and I noticed a poorly muscle growth over last year I started investigation and it looks like I dont eat enough calories.

    If you eat healthy food is difficult to get much calories. I eat around 1400-1700 cal a day and someone told me I should eat 2600 calories a day, in my case 1400 1700 is max what I can eat, if I add 300 or more calories it means I am full up all day and i am scared that I might fat around tummy to prevent me from having abs, on the other hand if I dont provide enough carbs and fat there will be no growth of muscles

    its very confusing for me, help needed, message me here on forum or private message thanks


    There is no definite answer to your question. Caloric intake to get to certain goals is different for everyone - and will change over time.

    The sad part is - no matter how hard you try - if you gain muscle mass (i.e. the scale goes up) you will gain fat right along with it. It is impossible to gain 100% muscle mass, even if you use steroids; some proportion of that gain will be fat. You have to accept that as part of a muscle mass gaining program. What you should look at is not so much how much body fat, as a number of lbs, that you may gain, but your bodyfat percentage. That is what is going to dictate how cut you are, how your abs show, etc. If you gain 10 lbs of muscle and 2 lb of fat over the next year (for example), you may find that you look even more cut at the end (even though you have more fat lbs on your body), because your ratio of lean mass to fat has changed for the better. When the percentage starts to go up however, that's when you care, because you are losing definition.

    Now, there are things you can do to minimize the fat gains. Make you gains very slowly. Studies tend to show that to mimimize fat gains (without using AAS of course), you should gain no more than about 1/2 lbs per week by the scale. That translates into something around 200ish cals per day above your maint level.

    BUT - again, it is very individualized. I can and am making mass gains on 3k kcals per day, with 40% of my calories coming from protein. My personal trainer is shorter and lighter than I am, but his metabolic rate is such that he would be losing weight rapidly on my diet. He cuts on 4k kCals, and can handle 60% of his cals coming from carbs and still competes as a middleweight bodybuilder.

    To find the right point, you will have to experiment with your body. Do a small caloric raise, wait a month, see what happens. Based off of that, you will get a clue as to where to move it to next.
  • Posted by a hidden member.
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    Dec 11, 2014 5:38 AM GMT
    Well for one I would find your maintenance calories. Your 1400-1700 is a little broad. After that I would up your calories by 200-300. Your macros should be somewhere around 1g of protein per lb of body weight, .5g of fat per lb of body weight and the rest carbs. I know a lot of guys don't do cardio while "bulking" but you would be surprised how doing 3 10min sessions of hiit cardio a week will keep you pretty lean while bulking.