[rookierob410]

ok i am 6"1' 200 ibs... i want to build muscle but for the past 3 months i did it the wrong way so i want to build muscle and not gain alot of fat soooo if i eat 1g protein annnnd 1.5 for carbs would that help or 1.5g pro and 2g carbs

so that would be 200g protein and 300g carbs - or-

300g protein and 400 carbs


thanks

[bulk then cut]

i would go with 200gpro and 300gcarb bcus the other option, evrything would become fat. the first option is enough IMO

[KM]

you don't need 300g of protein. If you're bulking do 1g of protein/lb of bodyweight. If you're cutting I would up it a little- 1.5-1.8.. 300g of carbs seems fine.

200g+ Protein.
Around 300g+ Carbs
^for a bulk, if that's what you're doing.

[justlift32]

heres some general advice. As said above keep your protein to 1g/lb of bodyweight while bulking. You need to find your baseline caloric intake. Keep track of the food you eat for a week or so and if you don't gain any weight that is your maintenance level. To start, add about 300-400 calories above that maintenance level. You should be gaining about 1-2lbs a week. Adjust accordingly. if you arent gaining enough, eat more, if to much eat less.

General Guidelines:
1g protein per lb bodyweight
20-30% of your total calories should be health fats
the rest should be carbohydrates

for a benchmark...eat at least 2-2.5 grams of carbs per pound of bodyweight.

drink at least a gallon of water a day.


there is alot to this topic, but this is just to get you started. any questions ask away!

[rookierob410]

so 1 gram of protein/ib and 2-2.3g carbs per/ib... i drink a gallon of water already . i dont really get the fats part. annnd i want to bulk but not get too fat dont know if its possible but yea

[KM]

Not all fats are bad bro, common misconception. You need fat in any diet ever created.

[rookierob410]

thanks KM. Im going to eat 200g protein and 300g carbs and see what happens. first ill find out my caloric intake.