I am new on the forum, but not in taking care of my body. A bit about me first. I am male, 22 springs, 174 cm for 67kilos.
I just finished a 4 months diet which made me go from 83 kilos to 67, I kept training 2 times at the gym using heavy weights, +2 other times doing cardio and circle training activities, so a total of four training a week. I am happy with the results.
Now, my issue is that I really wish I could gain as much lean muscle as possible and got troubles adjusting my diet. I am truely motivated and too. I consider taking care of ones body the first steps towards a healthy life. I will continue with 3 heavy lifting a week + 2 capoeira training during weekends.
First of all I was thinking, of doing it in two steps anyway, to make sure not to jump too high too fast concerning the intakes.
Allright so here it goes, I followed Thibaudau’s nutrition for newbies article guidelines
BMR = 66 + (13.7 x 67.5) + (1.7 x 173) ï¿½?? (6.8 x 22.5) = 1131,85
Times 1.6 -> DEE = 1810,96kcal.
I was at -15% during my diet so below are my first steps.
During 2 weeks: 0% -> 1810,96kcal
TOTAL per day 1800kcal 238,05g/prot 145,25g/carbs 25,6g/fat
Then, +15% -> 2082,604kcal
TOTAL per day 2082kcal 246,95g/prot 185,25g/carbs
See the picture attached for the details of my meals in this phase (sorry it’s not realy in english, but first are kcal, then prot, then carbs, followed by fat)
And then perhaps increase again a month later.
My concerns are as follow, I am worrying of gaining too much fat again which explains the almost no carbs in the eve. Is there anything lacking in your opinion concerning this diet?
Any advice or tip would help me.
Thanks in advance.
Kind regards, Alex.