Hey, skinny teen, 15 years old, 5 foot 7, 135 pounds. I was reading arnolds bb book and it says 40/40/20 would be good but that only comes out to 250/250/55 in protein/carbs/fat order. I want to have more fat (around 70) because I was eating around 40 at one point for a couple of weeks and just felt really tired and lack of motivation.
If you are going for a 40/20/40 diet, which is like ages ago. For a 3k diet, it will be 300g carbs/66g fats/300g protein. The fat and carb are the easy part. The 300g of protein will be your biggest challenge. Meat is the easy way to go about this, but meats have fats in them, which accounts for half. So 300g protein will yield 150g fats.
Dec 14, 2023 · If you know your body fat percentage, use the Katch-Mcardle formula. Multiply BMR by 1.2 to get your maintenance calories. +20 % for more muscle gain and +10% for more fat loss. -5% for more muscle gain, -15% for more fat loss. The default is 0.95 grams protein/lb (~2 g / kg) of body weight.
Sep 9, 2023 · 20-30 g protein from a protein powder blend like Pro JYM. Post-workout (within 30 minutes after workouts) 20-40 g protein from a protein powder blend like Pro JYM. 1 scoop Post JYM Active Matrix. Before Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Before bed snack (have immediately before bed – at least 1 hourJun 26, 2017 · Muscle Building Over 40 Guide. 1. Clean Diet Plan. Nutrition is one of the most important factors – whether you’re aiming to lose body fat, or build muscle. Without a clean diet plan, you might be wasting your time; simply put, if you’re not reaching your target calorie intake needed to build muscle, then you won’t make any gains. 1djGxLt.
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