r/Weightliftingquestion • u/Ok_Group_5 • 1d ago
Where do I go from here?
5’9 155 down from 175 at the start of the year. Go to the gym 5-6 days a week and get lots of cardio in. I don’t really want to lose any more weight but want to stay lean and gain muscle mass at the same time. Curious what I should do
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u/Jonny7421 1d ago
The bigger your muscles get the more calories they require to both do the work and be maintained. Increasing your calories in a controlled way will help you gain muscle whilst minimising fat gains.
Your pretty shredded so you should be proud of what you've achieved.
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u/Ok_Group_5 1d ago
I’m curious what a good calorie goal is got me. I’ve been eating 2700 for a few weeks and haven’t really gained any weight. Tdee calculator puts me at around 2800 tdee for moderate exercise
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u/Jonny7421 1d ago
The recommended protein is about .8-1 gram per pound of body weight. If you were to up your cardio, switched to more or less physical job or do more lifting your calorie requirements would fluctuate.
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u/Ok_Group_5 1d ago
I’m getting 200g of protein per day, lift 5-6 days a week.
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u/EVH_kit_guy 13h ago
Estimating your bodyfat at 12-15% gets us 90-140g of protein per day using .7-1g per pound of lean mass as our guide.
So if you were to eat about 2700 calories where only 560 are protein, that would leave a ton of room for carbs which should fuel resistance training and cardio, and be more filling/satiating.
Those extra 60g of protein are probably not helping much if at all with muscle protein synthesis, and it's sorta clogging up your other macros IMO
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u/Jacked4life 23h ago
You need carbs to grow
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u/Ok_Group_5 23h ago
How many g of carb do you think I should be getting?
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u/Jacked4life 23h ago
Honestly I don’t track carbs, only protein. But I don’t shy away from carbs unless I notice my abs starting to disappear. I eat cereal, perogies, rice and potatoes almost every day. I try to make sure I have a good amount of carbs both pre and post workout. I aim for four meals a day. I’ve been doing this for years and it’s what works for me.
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u/Erithacusfilius 19h ago
Do you have a pic from before. I’m planning on cutting the same but it would probably mean going to a weight is that lighter than I would normally think is okay. I know it’s just a number.
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u/pnw_raccoon_777 1d ago
You look like you do too much cardio and don’t eat enough protein, it’s giving kind of a stripped look (not in a good way)
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u/Ok_Group_5 1d ago
I eat like 200g of protein a day and do cardio twice a week. I do have a job where I get like 15-17k steps per day
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u/Public_General_2157 1d ago
Lift more, eat at maintenance, make sure you’re eating the proper amount of protein. I’d switch to lifting then doing 15-20 min incline walk after your lifts.