I’m going to stick to this diet and see where it gets me. I’ll get a scale to monitor my weight. Should I still increase about 1-2 pounds in weight per week?
To sum up my diet I should eat the following:
On resting days, ~2350 cals, 146,75 grams of protein and carbs. And 130 grams of fat.
On training days, ~2650 cals, 165 grams of protein and carbs. And 147 grams of fat.
Is that correct?
If I have any questions will you be notified if I post them in this thread?[/quote]
Please re-read this post:
My recommendation is pretty different from the rest.
First off, a typical non-training day. I estimate your baseline needs to be about 2300 cals.
140 grams carbs average (about 25% of cals; you may vary but average this over the week)
140 grams protein (about 25% of cals)
130 grams fat (about 50% of cals)
Next, on training days, for each hour of training add 30 grams of protein before training, and 50 grams of carbs after training. This is for a 5 x 5 program that does not deplete muscle glycogen very much. If you train more than an hour, start the carbs by the 1 hour mark.
So if you train an hour you are getting for the day: 170 g protein, 190 g carbs, 130 g fat, 2620 cals.
THAT formula should actually let you gain strength and muscle while gradually sliding down to 12-14% bodyfat.
If your goal is to just maintain your current BF% and gain as much muscle as possible, add another 30 grams of protein and 50 grams of carbs to the base numbers each day.
SO to clarify, in the thread title you asked for a diet that would add the most muscle possible while maintaining your current bodyfat level. I wrote up a baseline diet that would DECREASE your bodyfat naturally without a calorie reduction, and would build some muscle. Then I explained that if you wanted to keep gaining muscle while maintaining (not lower) your bodyfat you should add 50 grams of carbs and 30 grams of protein to the baseline. Let me summarize:
Gradually decrease bodyfat to 12-14% level while adding a little muscle:
Baseline: 2350 cals; 140 grams protein; 140 grams carbs
Training day: 2650 cals; 170 grams protein; 190 grams carbs
Gaining the most muscle while maintaining bodyfat
Baseline: 2650 cals; 170 grams protein; 190 grams carbs
Training: 2950 cals; 200 grams protein; 240 grams carbs
So if you go with the 2350 cal baseline/2650 training day option I would not expect as fast a gain in bodyweight because you should be losing 'round 1 percent bodyfat in a month (2 pounds). If you go with the 2650/2950 option you could gain a little more.
How long have you been gaining 1-2 pounds a week?
Since you were using the Stronglifts program you are not too carb dependent in your training right now. The lower carb diet will make your post workout carbs more effective. It is critical to get about 30 grams of protein within 1 hour before, and 50 grams of carbs right after training.
You also really need 2-3 whole eggs, or at least the yolks, and 2000-4000 IU vitamin D, and I recommend a 1/4 pound slice of calf liver per week to get active vitamin A. It comes frozen in 1/4 pound slices at the grocery store.
You may lose a little bloat on your stomach in the first 2 weeks, and so tighten up your belt for squats and deadlifts or you may feel weaker. I like the stronglifts program but you can also substitute pulldowns and hang cleans/high pulls for rows deads or the second squat workout, or cycle them in and out.
Within 2 weeks your testosterone and insulin sensitivity should both be up, so if you feel a little weak in the first 1-2 weeks at least stick it out through week 3, though some people feel stronger right away.