Changing Body Composition

garyyyyt · Apr 17, 2015

Did a little math and came up with these numbers.

Total calories: 2500

Protein 25% 156g
Carbs 50% 312.5g
Fats 25% 69.4g

Gunning for 5 meals a day.

For protein I'm going to spread it out equally throughout the 5 meals.
For carbs I will have more for breakfast, pre and post workout.
For fats, lower % when I'm having higher carb meals.

Sounds easy, but I dread having to plan the meals

Anyone have solid tips and tricks?

gkhchay · Apr 17, 2015

garyyyyt said:
Did a little math and came up with these numbers.

Total calories: 2500

Protein 25% 156g
Carbs 50% 312.5g
Fats 25% 69.4g

Gunning for 5 meals a day.

For protein I'm going to spread it out equally throughout the 5 meals.
For carbs I will have more for breakfast, pre and post workout.
For fats, lower % when I'm having higher carb meals.

Sounds easy, but I dread having to plan the meals

Anyone have solid tips and tricks?

At 50% carbs you'll still be gaining some fat; if you really want to do a clean bulk, limit your carbs to max 150 grams a day.

Your carbs should only come from vegetables, fruits and tubers like sweet potatoes. Go look up Paleo Diet for food choices. No dairy except for whey protein. No grains of any kind. And of course sugar and processed & junk food are on the banned list.

As long as each meal you've got meat/fish/eggs/seafood (eg frozen oyster meat, frozen crab meat etc) cooked in grassfed butter or EVOO & lots of vegetables + some fruits, you're OK. Snack on raw nuts when you're hungry.

On workout days, you can eat more fruits & sweet potatoes to replenish glycogen after workouts.

Doing it this way, you'll lose fat & gain muscles at the same time ie you'll slowly get bigger but your waist will also be more defined & get smaller. In fact, your weight may not change much - use the measuring tape to gauge your progress.

garyyyyt · Apr 17, 2015

gkhchay said:
At 50% carbs you'll still be gaining some fat; if you really want to do a clean bulk, limit your carbs to max 150 grams a day.

Your carbs should only come from vegetables, fruits and tubers like sweet potatoes. Go look up Paleo Diet for food choices. No dairy except for whey protein. No grains of any kind. And of course sugar and processed & junk food are on the banned list.

As long as each meal you've got meat/fish/eggs/seafood (eg frozen oyster meat, frozen crab meat etc) cooked in grassfed butter or EVOO & lots of vegetables + some fruits, you're OK. Snack on raw nuts when you're hungry.

On workout days, you can eat more fruits & sweet potatoes to replenish glycogen after workouts.

Doing it this way, you'll lose fat & gain muscles at the same time ie you'll slowly get bigger but your waist will also be more defined & get smaller. In fact, your weight may not change much - use the measuring tape to gauge your progress.

Really? So little carbs and no grains (meas no rice!?

)

Might take a while to adjust.

Kangsg · Apr 17, 2015

At your height & weight, you already have 'something' which is better than others. I bet you have already been doing some training.

Gaining another 10 kg of muscle won't make you look 'aesthetic'. It would make you look big. Real big actually.

Realistically, even losing some fats now without gaining more muscle would make you look good. Like those A & F models except thinner and ripper.

So I would recommend you not to bulk.
Just put on more muscles, not 10 kg more, if you want the aesthetic look.

Plus, from experience, if you are thin & you gain muscles gradually, it would be more obvious & you will be more motivated when you look in the mirror compare to gaining bulk & slowly cutting it.

saiyan2005 · Apr 17, 2015

garyyyyt said:
Really? So little carbs and no grains (meas no rice!? )

Might take a while to adjust.

meat with fatty cut are nicer than rice mah. Can one de

garyyyyt · Apr 17, 2015

Kangsg said:
At your height & weight, you already have 'something' which is better than others. I bet you have already been doing some training.

Gaining another 10 kg of muscle won't make you look 'aesthetic'. It would make you look big. Real big actually.

Realistically, even losing some fats now without gaining more muscle would make you look good. Like those A & F models except thinner and ripper.

So I would recommend you not to bulk.
Just put on more muscles, not 10 kg more, if you want the aesthetic look.

Plus, from experience, if you are thin & you gain muscles gradually, it would be more obvious & you will be more motivated when you look in the mirror compare to gaining bulk & slowly cutting it.

Yea I've been training on my own for a while.

Maybe lose the aesthetics "idea". I just want to increase in size but don't have to be ripped or model-esque. But of course not to the point of being fat.

I guess it doesn't have to be so black and white like 10kg, if I reach a certain point and I'm happy with the size I'll just maintain if I'm fat (no abs) I'll just cut a little and see where it goes. The main goal here is to go from a loose fitting M size t shirt to all filled out M sized t shirt.

gkhchay · Apr 17, 2015

garyyyyt said:
Really? So little carbs and no grains (meas no rice!? )

Might take a while to adjust.

Well for carbs you can take more sweet potatoes, vegetables and fruits... the fat in the meat/eggs/fish etc will keep you full. I can assure you that it's very easy to adapt once you set your mind on it.

Here's something for you to chew on:

http://www.muscleandstrength.com/articles/sample-paleo-diet-eating-plans

teckgamer · Apr 17, 2015

How do you measure your muscle mass & body fat mass?

garyyyyt · Apr 17, 2015

teckgamer said:
How do you measure your muscle mass & body fat mass?

I did it at the gym. With the electronic thing

Kangsg · Apr 17, 2015

garyyyyt said:
Yea I've been training on my own for a while (getting kind of bored doing it alone anyone wanna train together at TF Tamps? haha).

Maybe lose the aesthetics "idea". I just want to increase in size but don't have to be ripped or model-esque. But of course not to the point of being fat.

I guess it doesn't have to be so black and white like 10kg, if I reach a certain point and I'm happy with the size I'll just maintain, if I'm fat (no abs) I'll just cut a little and see where it goes. The main goal here is to go from a loose fitting M size t shirt to all filled out M sized t shirt.

Make sense?

76kg is more XL than M. If you go for a filled out M, its about or slightly less than 5 kg of quality muscle. If that's your goal, its quite easy & you can achieve it in a short time if you put in the effort.

garyyyyt · Apr 17, 2015

Kangsg said:
76kg is more XL than M. If you go for a filled out M, its about or slightly less than 5 kg of quality muscle. If that's your goal, its quite easy & you can achieve it in a short time if you put in the effort.

Sounds good.

My biggest challenge is not the training, it's the diet and nutrition.

garyyyyt · Apr 17, 2015

gkhchay said:
Well for carbs you can take more sweet potatoes, vegetables and fruits... the fat in the meat/eggs/fish etc will keep you full. I can assure you that it's very easy to adapt once you set your mind on it.

Here's something for you to chew on:

http://www.muscleandstrength.com/articles/sample-paleo-diet-eating-plans

Chewed on it, it's funny how 2500cals is their maintenance or cutting diets.

gkhchay · Apr 17, 2015

garyyyyt said:
Chewed on it, it's funny how 2500cals is their maintenance or cutting diets.

You need to know that paleo is naturally much lower in carbs but higher in fats than conventional diets; and hi fat low carb diets are excellent for fatloss.

But for you to bulk, you'll just need to up your fats & protein intake to meet the desired calories that will enable you to bulk w/o gaining fat.

garyyyyt · Apr 17, 2015

gkhchay said:
You need to know that paleo is naturally much lower in carbs but higher in fats than conventional diets; and hi fat low carb diets are excellent for fatloss.

But for you to bulk, you'll just need to up your fats & protein intake to meet the desired calories that will enable you to bulk w/o gaining fat.

It's definitely a good option to consider, but for right now, I don't think I can just cut out grains entirely. Maybe a month or so into it when I get more comfortable with the change in diet, then I can start to make more drastic changes in diet.

But thank you so much for educating me about Paleo.

galapogos · Apr 17, 2015

I'm all for Paleo (my wife opens a Paleo stall) but if you're trying to bulk, you don't necessarily have to do strict paleo.

garyyyyt · Apr 18, 2015

galapogos said:
I'm all for Paleo (my wife opens a Paleo stall) but if you're trying to bulk, you don't necessarily have to do strict paleo.

Yup yup. Will monitor accordingly. See how my body respond to the carbs.

garyyyyt · Apr 23, 2015

kid9090 said:
nice body you got.

Thanks. I think I still have a very long way to go.

Changing Body Composition

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