Sport how to build a diet plan

[vagif]

Hello guys. I use to be skinny kid, but now i finally started to eat a lot and hit the gym hard. i went from 180 to aprx 225 right now. however i am not rip nor that i am that big. i just want to start getting cut, lean muscle same time i still want work on building muscle. i know how much i got to take as in calories.But for me its so hard to build a diet plan which will intake all of the protein,carbs and fat.
is there any easy way to build one or do i have to start counting one by one.?
Please let the brother out.
cheers

 

[malkore]

Step 1: pick a goal - either 'getting lean' or 'building that muscle'...because you can't easily do both at the same time.

Step 2: figure out your caloric needs to maintain your current weight. Then you can play with increase/decrease from there to gain/lose mass.

Step 3: your goal dictates calorie intake as well as macro nutrient breakdown. You'll always want 25% of your calories from fat as a minimum...any less isn't healthy, and 30% is pretty common. Depending on your goal, carb intake increases or decreases, and some of the calories might need to be made up by eating more protein (and fat sometimes...but healthy fat like fish oil, etc)

Read all the stickies.

 

[kelly0403]

wow,great !!!
Thanks

 

[kelly0403]

Step 1: pick a goal - either 'getting lean' or 'building that muscle'...because you can't easily do both at the same time.

Step 2: figure out your caloric needs to maintain your current weight. Then you can play with increase/decrease from there to gain/lose mass.

Step 3: your goal dictates calorie intake as well as macro nutrient breakdown. You'll always want 25% of your calories from fat as a minimum...any less isn't healthy, and 30% is pretty common. Depending on your goal, carb intake increases or decreases, and some of the calories might need to be made up by eating more protein (and fat sometimes...but healthy fat like fish oil, etc)

Read all the stickies.

Thanks a lot for the info