Sport Is this possible?

[Cooter]

I just recently got a nice thin waste with with my abs showing. I want to put on muscle and keep cutting up (losing fat).

I weigh 165, am 5'10, and would ideally like to put on 10 pounds of muscle. I have been tracking my calories and protein, carb, fat intake lately.

It looks like this:

2300 per day average
175 g's of protein
200 g's carbs
40 g's of fat

I work out really hard and lift heavy with no cardio.

What's the verdict? Thank you much.......

 

[~LV~]

I'd up the calories to near 2500-2800 and adjust your macros accordingly.

What does your macro setup look like, per meal? Are you consuming pre, post and post post workout meals?

 

[Cooter]

I'd up the calories to near 2500-2800 and adjust your macros accordingly.

What does your macro setup look like, per meal? Are you consuming pre, post and post post workout meals?

Ok. I did my adjusted BMI with activity and got just above 2700 so that makes sense. If my body needs 2700 to maintain and I take in just that with a lot of protein can I still grow muscle and cut up? It almost sounds too good to be true.

Every meal is different. In the morning and early afternoon it is more carb heavy. Torwards the end of the day it is high in protein and I try and minimize the carbs as much as I can.

Before the workout I try and have some cottage cheese and some type of whole grain product for some energy during. After I'll have some whey and a little chicken, steak, or tuna. I usually get about 40-45 g's of protein within 30 minutes of my completed workout. After that meal I will have a larger portion of one of the meats mentioned above with some brocolli and soup or something similar.

I also drink about 130 ounces of water a day.

 

[tic]

Break out the measuring tape and scale bud. Measure the body parts and weight that you are trying to grow and keep track of it in 3 stages: in the morning, after working out, and at night. If you are gaining about 0.5 lbs - 1 lbs a week, then you are set. The bodypart should be growing slightly as well over 1-2 weeks period. If you are not seeing much gain in term of bodyweight or measurements, then you might want to up the calorie intake.

After your workout, try to eat some carbs so the glycogen in the muslce will be restored. Maybe shift some of the carbs from the afternoon over to post-workout.

 

[Cooter]

Break out the measuring tape and scale bud. Measure the body parts and weight that you are trying to grow and keep track of it in 3 stages: in the morning, after working out, and at night. If you are gaining about 0.5 lbs - 1 lbs a week, then you are set. The bodypart should be growing slightly as well over 1-2 weeks period. If you are not seeing much gain in term of bodyweight or measurements, then you might want to up the calorie intake.

After your workout, try to eat some carbs so the glycogen in the muslce will be restored. Maybe shift some of the carbs from the afternoon over to post-workout.

Sounds good. Will do. Thanks