(12-23-2018, 10:04 PM)jimjohnson Wrote: jee that is pretty light.
I am 5ft 7" and 77kg
Weights are not bad....how much protein do you eat? Try for 120g+ per day....
How many cal's do you eat a day? Do much cardio?
for your height you should be 80kg+ perferably muscle. +13kg of muscle
How much body fat are you carrying now? Hopefully less than 10% so you simply have to focus on muscle
Right now since it's winter I don't do cardio apart from some short walks.
I'm very lean, though it's probably more than I can estimate, around 12 %. When I upped my calories I didn't think too much about protein, just tried to eat at least 2500(some days I would eat less) calories, I included powdered milk (it's cheaper and healthier than whey protein) since it's very calorically dense, easy to down and has lots of protein. Meat around 300 grams and the rest was bread, rice, legumes. Gotta say most of the time it was either meat or milk so I was mostly getting protein from cereals and legumes. Should I aim for more animal protein? If I tried 2gr/lb I'd have to eat about 500-600 grams of meat in a day. What's a good formula to estimate calories?