Clarification on intake of protein to get swole

Hello,

Please could I have some help understanding my diet / calorific needs. I'm a chef, with access to all the protein in the world, and ability to prepare / measure/ vac pac and store, so the doing is much easier than the calculating...

I'm currently 86Kgs
I think I'm 15%BF - My Body Fat Scale is slightly higher - I think it's lying but let's trust it like we trust a girlfriend for now.
I'm 179cm

I just recalculated my BMR and it is just under 1900. It says I should consume about 2900 calories a day.

According to my fitbit I am burning about 3300 calories a day - see above about believing devices.

I don't have trust issues, promise. :woohoo:

Right,

For my cycle, I am on anavar and proviron for two weeks (60mg/20mg), will start test E (500mg) then will do another 2/3 weeks anavar waiting for the test E to kick in. I want to use the two weeks of anavar and proviron to slim down a little, then hit the protein.

What calories should I aim at for a moderate bulk without adding too much unnecessary bloat/fat - I can stick to a high protein diet as long as I have a fair amount of carbs...and i LOVE fat so that's easy....

My gut feel is to ramp up slowly to about 3000 - 3500 calories by the time the test kicks in....

For that, if i DO follow the 50/30/20 it means a LOT of protein.

I don't sleep tooooo much, and my lifestyle allows me to eat 6 meals a day, whenever I want so it doesn't get in the way...

I have plenty of MyProtein whey powder which gives me 21gr protein per 25gr scoop, so a few scoops with a banana, some peanut butter and milk gives me a good hit without making me full at all.

Currently my diet is something like this (I vary the proteins)

6am - 100gr Jungle Oats, banana, honey, 1 scoop shake.
9am - 75gr brown rice, 50r lentils, 50r beans, 1 tin tuna, 2 eggs, 1 scoop shake
12pm - 75gr boiled potatoes, 200gr steak, 100r mixed veg
3pm - 2scoop shake
6pm - 200gr chicken breast, 100r vegetables
9pm - 2scoop shake

I don't like to have carbs after 2....

Any suggestions, ideas?

What time do you lift?

Give me the macros per meal and your total daily macros? How many times per week do you lift?

I just took your activity as 4 days a week lifting based on your stats and your maintenance is 2800 calories. So to gain lean up that by 500 calories you get 3300 calories.

You have to eat big to get big and then lift big and then eat big again. So basicaly do not be scared of carbs after or before lifting as lons it is good clean carbs

Thank you Rooi Bul 86,

I was aiming to hit 3/3500 calories, and will drop the protein a little and up the carbs. I train 6 days, hitting the same groups every 3rd day so Mon/Thur, Tue/Fri, Wed/Sat.. I've become comfortable with that routine. I go to gym in the morning and in the mid afternoon (the second session is lighter and is more as a partner to my mate who would find any excuse to do something else rather - so I mix cardio and smaller body parts in the second session)

I'll work up my diet proper and would appreciate a quick glance and let me know if heading it the right direction.

Thanks muchly

Pleasure Bud.

Go for 180 to 190 Protein and the do good carbs like Oats. Sweet Potato. Butternut low gi carbs. Work it up to 3500 slowly that sounds good. Then keep it there to mature thr new muscle. Aslo remember to calculate your new mainenance once up there.

Just a mater of interest ..is your food measurements ..cooked or uncooked ?

For me I am lucky to have a vac pack at home and I cook stuff ' sous vide" meaning my 'shrinkage' on cooking protein is less than 3%! Nothing worse than putting a 250gr steak in a pan and it comes out at 220 - waste! ...I'm weighing mine as cooked weight.

Found this to be quite informative

Interesting!!!

I'm going to go with a variation on the old Mae West quote....

"It's better to have a condom than not need it, than need a condom and not have it"... if I eat a little more, and waste a little more gotta be better than not having enough

Can Someone summarise that vid? What does Jeff get down to? 50 per meal? Or more? Sorry to ask my data is gone...

If you have access to the best food available then go right ahead and chuck that Whey protein in the trash. All I can think about is fresh varieties of biltong, carpaccio and sashimi with red caviar now. *Drooling*

Hi guys. First post. Thank you for all the knowledge shared on this forum. This place changed my life
Here is my go to guy for anything regarding nutrition. I love Jerry Brainum. Most knowledgeable guy out there.

I am with you there Pyro.

I do not feel guilty anymore if I know I have been eating clean and healthy and did my best in the gym for a week and then have a nice Salmon and Tuna Sashimi meal I do go easy with the Soy Sauce but I love me Wasabi...

Preparing for all you can eat sushi as i type this hahaha. Definitely agree that we owe it to ourselves to go dirty once in a while... key being once in a while

Rooi Bul 86 wrote: I am with you there Pyro.

I do not feel guilty anymore if I know I have been eating clean and healthy and did my best in the gym for a week and then have a nice Salmon and Tuna Sashimi meal I do go easy with the Soy Sauce but I love me Wasabi...

I thought you are bulking?

Nope Pyro that is why the new thread is called my new weightloss journey. Bulk phase is done now I comoleted that ladt year just before Christmas

Rooi Bul 86 wrote: Can Someone summarise that vid? What does Jeff get down to? 50 per meal? Or more? Sorry to ask my data is gone...

Overall protein intake > How much protein you eat per meal

But yeah he lists studies that make good arguments for numbers as low as 30g per meal

Do you guys feel there is any negative effects to eating more? The calorific count for the additional protein is negligible...My fear on my cycle is not enough...If the excess protein was stored I'd be more inclined to be nervous of too much...

I'm currently managing 6 good meals per day, and can get to 40/50r of protein in a meal easy - for example, if I have a tin of tuna (with beans, lentils, rice, an egg), I add a small shake - that has 21r of protein, and already I'm just under 50r of protein with a small volumetric meal - I do the same with a steak, and chicken breast ED. My biggest problem is with too much protein it's like trying to pass a bowling ball

Wannagrow wrote: Do you guys feel there is any negative effects to eating more?

It's just a waste of good protein, and if you're getting in too many calories it can still end up as fat on your abs. You should rather hit your daily caloric goals with carbs or good fats. If you're on a heavy cycle with liver toxic gear it can add unnecessary stress to your liver, otherwise I wouldn't worry about genuine health concerns.

But you're talking about over 400g+ protein a day which is a crapload at your size. Max you would need even on a super hardcore training regiment on loads of gear would be around 300g. It's an inefficient way to fuel your body.

5 meals have 40-50 gr protein, so I am comfortable in 200-250r range for now. The 6th meal is oats etc and not much added protein. I'll cut it back to 40r x 5 meals - thats 200gr - will see if it works!

Wannagrow wrote: 5 meals have 40-50 gr protein, so I am comfortable in 200-250r range for now. The 6th meal is oats etc and not much added protein. I'll cut it back to 40r x 5 meals - thats 200gr - will see if it works!

I consume around 180 grams and can reach 125kgs on that. So like MA is saying you don't need tons of protein to put on weight. I hit 130 around a year ago on 200 grams of protein. Play it safe and keep your kidneys healthy. I'm on around 150grams now at 110kgs.

Wannagrow wrote: ...I cook stuff ' sous vide" meaning my 'shrinkage' on cooking protein is less than 3%! ...

Ahh! I must look into this actually, I've seen a few do it on YouTube. I imagine your meats stay really tender and full of flavour?

Where could I try find out more about it and find the equipment needed for it locally and so forth?

Sorry for the off-topic.

The important part is the vac pac...a butcher can vac pack all of your meats in portions for you...You can buy clip on water circulators that sit on a pot...the benefits are enormous...amazingly tender and almost her moisture loss so you keep all the nutrients and juices in the meat....worth the investment..

Wannagrow wrote: The important part is the vac pac...a butcher can vac pack all of your meats in portions for you...You can buy clip on water circulators that sit on a pot...the benefits are enormous...amazingly tender and almost her moisture loss so you keep all the nutrients and juices in the meat....worth the investment..

Did a bit of research, I cannot seem to find a decent circulator locally?
Seems as if quite a few import theirs (need to make sure it supports 220v) or have family / friends bring it across with them.

The one online shop had one, however at R17 500, I will give it a pass.

Let me have a google - that's ridonkulous pricing! I've got industrial ones that cost, but there are absolutely home-versions...