The other one was for hard gainer as I clearly stated in bold as to not confuseHang on, in another thread, you just posted:
The main difference is that on a clean bulk, you NEVER eat carbs and fats together.
And the diet you just posted is supposed to be a clean bulk diet, but you are eating carbs and fats in the same meal ???
A bit contradictory isn't it?
Look at above post and give me your stats I will write you a specific diet if you like, even though your comment lacked respect.LOL, copy and pasting without reading? LOL
The whole idea is if I was to clean bulk being more carb sensitive I would never have carbs and fat together. To HULK If you post up your stats I would not hesitate to write you up a diet plan. Just give me your
Height
Weight
BF%
Resting heart rate
Age
Tell me a bit about your average day and how may times you train a week, and your goals.
These diets are examples for different goals and different types of people, would I recommend some of these to a 56yo woman? I am only trying to show people how to eat better for bodybuilding, As when I first started I had no idea, I ate rubbish. I am trying to help people improve themselves. After all isnt the whole point of these boards to help and inform?
this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
I calculated you need 1989cals just to maintain, so to achieve your goals I'd suggest you have intake of 3083cals/day.
Non diet related you should try and get one more workout a week.
The above diet would actually be very good for you, as you see its designed for 90kg male. Be sure to adjust as your weight increases. You could start with this macro break up and maybe adjust carbs/protein. Play around with it but keep daily cals same, and meal frequecy is of utmost importance.
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