Please Scroll Down to See Forums Below
Food Intake
- Thread starter Womanizer
- Start date
AlphamaleStS
New member
A whole 6 months! , congrats!, you need to post more info, like your goals and stats etc....
Hmmm well some bigger arms, nice abs, buff body.
Im about 5'9" 140 lbs
Arms 12"
Waist 31"
Calves 14"
Legs 20.5"
Chest 39"
Thats about all i know at the moment. Ill try to get some more measurements soon.
Im currently working on my shoulders,bis,tris,legs,back,abs,chest, and forearms.
Made myself my own routine and schedule
Im about 5'9" 140 lbs
Arms 12"
Waist 31"
Calves 14"
Legs 20.5"
Chest 39"
Thats about all i know at the moment. Ill try to get some more measurements soon.
Im currently working on my shoulders,bis,tris,legs,back,abs,chest, and forearms.
Made myself my own routine and schedule
hey bro i was new once, so ill try to help you out. ill try to be real simple. you weigh 140 so you should try to get at least 140 grams of protein a day. thats easy. i weigh 220 and i try to take in 250, ehich is obviously harder.
a chicken breast has about 45g
a jumbo egg has 8g
a glass of milk has about 12g
tuna is great if you can stomach it
oatmeal is great.
get some whey protein and makes shakes, getting 140g a day will be easy.
a chicken breast has about 45g
a jumbo egg has 8g
a glass of milk has about 12g
tuna is great if you can stomach it
oatmeal is great.
get some whey protein and makes shakes, getting 140g a day will be easy.
AlphamaleStS
New member
Womanizer said:Hmmm well some bigger arms, nice abs, buff body.
Im about 5'9" 140 lbs
Arms 12"
Waist 31"
Calves 14"
Legs 20.5"
Chest 39"
Thats about all i know at the moment. Ill try to get some more measurements soon.
Im currently working on my shoulders,bis,tris,legs,back,abs,chest, and forearms.
Made myself my own routine and schedule
What are u trying to do though?? gain mass? slim down? cutt up??? It hard to say in general what your diet/caloric intake, workout/cardio, should be if I cant see your goals etc...
camshaft is giving you the basics....
GrandMaster
New member
be specific, and your will get your answers 
From reading your posts it sounds like you are trying to gain mass? Correct?
If so, make a rough estimation of your BF% and then multiply your LBM (body weight - body fat) in kg by 21.6 and add 370 to determine your BASAL METABOLIC RATE - BMR (the amount of calories you burn by just living). Then multiply your BMR by your daily expenditure level (depending on the speed of your metabolism, multiply by 1.5 - 1.7 if you are lifting/doing cardio 6 - 7 days a week). This figure will give you your TOTAL DAILY EXPENDITURE LEVEL. Now add 500 to this figure to determine how many calories you should be eating each day.
If so, make a rough estimation of your BF% and then multiply your LBM (body weight - body fat) in kg by 21.6 and add 370 to determine your BASAL METABOLIC RATE - BMR (the amount of calories you burn by just living). Then multiply your BMR by your daily expenditure level (depending on the speed of your metabolism, multiply by 1.5 - 1.7 if you are lifting/doing cardio 6 - 7 days a week). This figure will give you your TOTAL DAILY EXPENDITURE LEVEL. Now add 500 to this figure to determine how many calories you should be eating each day.
From reading your posts it sounds like you are trying to gain mass? Correct?
If so, make a rough estimation of your BF% and then multiply your LBM (body weight - body fat) in kg by 21.6 and add 370 to determine your BASAL METABOLIC RATE - BMR (the amount of calories you burn by just living). Then multiply your BMR by your daily expenditure level (depending on the speed of your metabolism, multiply by 1.5 - 1.7 if you are lifting/doing cardio 6 - 7 days a week). This figure will give you your TOTAL DAILY EXPENDITURE LEVEL. Now add 500 to this figure to determine how many calories you should be eating each day.
If so, make a rough estimation of your BF% and then multiply your LBM (body weight - body fat) in kg by 21.6 and add 370 to determine your BASAL METABOLIC RATE - BMR (the amount of calories you burn by just living). Then multiply your BMR by your daily expenditure level (depending on the speed of your metabolism, multiply by 1.5 - 1.7 if you are lifting/doing cardio 6 - 7 days a week). This figure will give you your TOTAL DAILY EXPENDITURE LEVEL. Now add 500 to this figure to determine how many calories you should be eating each day.
