Around there. I’d figure out what your maintenance is at.
Eating right doesn’t need to be about bulking or cutting
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What is my maintianence I’m 5ft 10 weigh 76kg
The only way to work that out is to try it and find out. Too many variables to work out otherwise.
So starting with around 3000 caloreis a day and see how my body responds?,then adjust from there is that ok
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To see how your body responds/adjust from there, do this:
Track your weight daily, and make an average.
If you average weight is higher than the prior week, youre at a surplus. If its lower, you’re at a deficit.
3500 cals is generally 1lbs, so if you’re gaining/losing weight you can track your progress and narrow down your calories that way.
There’s a formula to get the neighorhood amount somehwere too.
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Thanks man that helps a lot. Ideally how much weight should I be gaining a week. What is too much?
Also as I am a beginner what if I am losing fat and gaining muscle at the same time? Can I also track through strength gains/lifts in the gym and how my body looks?
At 76kg, I wouldn’t worry about too much
If you’re looking in the mirror, and looking fatter, thats probably “too much”.
If your weights are improving in the gym and you’re getting stronger, you’re likely building muscle (or getting more efficient with lifting)
If lifting is getting harder and you’re getting stagnant, at your level, youre prolly not eating enough.
Not only can you track like this…its exactly how you should be tracking. Were you not paying attention to those things the past 3 years?
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Okay thanks for the advice guys I have been eating around 3000 calories a day of healthy wholesome foods and hitting the gym hard. I have made more porgress in the last month than I did in the past few years. Just goes to show how important diet is. Here is a progress pic.
Dang gettin juicy!
This sounds more like it. Well done sir!
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Sounds healthy to me. Are your lifts going up?
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Some lifts more than others such as squat and deadlift bench is lagging behind slowly.
How much progress have you made on bench?
4 sets of 5 by 5 increased from 60kg t0 now 70kg
In 3 months? Thats kinda slow. How often are you increasing weight per session?
To me, it could be possible that your weight gain may be too slow because the strength gain is slow. But if you’re really concerned that you’re getting fat, try pullups for volume on an upperbody day. I recall reading somewhere that Marin Licis did 5x10 as a weight management thing. I’m not gonna recommend 5x10 in case you can’t do it, but 3x8 might be a good start.
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On the plus side deadlift has increased from 4 sets of 5 80kg to 4 sets of 5 120kg. Thanks for the advice will try the pull ups
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Some people just progress slower on bench too. I see it alot at my gym.
One dude at my gym just started, doing his first meet at 165 soon and his deadlift is 440 with alot in the tank, but around 200 or just under for bench. Another guy at the same weight class deadlifts 500 (501 to be exact), and his bench is around 235.
My coach, who competes at 198, just recently broke 300 about a year or so ago on bench. His deadlift was like 675 or so at the time.
Meanwhile I struggle with both 
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