I’m hoping to get some advice from the experts on diets.
We go on holiday in May 25 and I’m hoping now to slowly improve my physique. If I post my vitals below and then give a bit of general info I am hoping someone can give me an idea of the type of macros I should be aiming to consume to get some results!
6ft 2in Male
89-90kg weight
Slim/sporty build
43yo with slight belly
Generally active (hit 10k steps most days and occasionally 20k if I’m working in our garden landscaping)
My diet is ok but I have a v sweet tooth.
I am going to start in the gym with an aim of going min 2 times a week, aiming for 3 though.
Aim is to build a bit more chest/shoulders/arms and little on legs and lose a bit of belly fat (there used to be a few abs so I want to see if they are still there!)
Happy to add any more useful info if asked!
Thank you
Do you eat the same or similar foods every day? Have you ever tracked your calories?
As much information as you can give us to what you’re doing now, as a baseline, will be helpful. We can all throw some numbers at you, but that might not be super helpful or practical depending where you’re at.
I am fairly similar each day for lunch and breakfast (Fruit and Fibre cereal and ham and cheese sandwich with some lentil crisps). Dinner varies a bit but not super unhealthy. It’s the choc that gets me! Healthier snacks: like a protein bar, banana, grapes, almonds, flapjack.
You are eating a breakfast completely void of protein, followed by a lunch of minimal protein, while taking in a significant amount of carbs in all instances (the bread on the sandwich, fruit and cereal for breakfast, fruit and flapjacks for snacks).
This is how I would expect an endurance athlete to eat: they want to keep up their carbohydrate fuel source for long duration activities and minimize protein intake to keep muscle low and not have to spend the energy digesting it.
However, I feel like your goal is to BUILD muscle, yeah?
I think if you drop the sweats, get 3 solid days/week of resistance training in and keep you diet clean that would be a great start.
Why not start in the gym and spend a couple weeks tracking macros so we can get a baseline and help you adjust your diet.
Start a log in the “training logs” section and tag myself and @T3hPwnisher
To build aesthetical physique the most basic stuff is add in more protein,some people say that it damages your kidney which is not true unless you have kidney issue in the first place.Eating high quality protein daily is not easy since your aim is to build good physique as you need to hit it daily and might seem like a chore someday.
Mine is 40%carb,35%protein and 25% fat give and take.I stick to the same few diet daily especially whole food,but I got work and family commitment so I do use supplement to assist in my protein intake.Anyway as you increase and gain or lose weight,do take note that the amount of your food weight changes and you need to update your macro
Any tips on how to hit the protein levels? Today for snacks I had a protein shake, and later some almonds. This is where I am at the moment today! I’m going to just work towards targets and not be too strict to start.
A pound (raw) of most lean meats is about 100g protein. I typically do 2lbs of lean beef daily. Sometimes chicken or turkey or fish.
I have been >200g protein daily for a couple years and haven’t used a single protein shake to get there. I recommend this approach for everyone, but a protein shake can be helpful if in a pinch.
Almonds are fine, but they should be viewed as a source of dietary fat, not protein.
Right now, you’re at ~1300 calories and not even at 100g protein. This is something id be correcting, were i in your shoes.