How many calories should i eat at 68kg 178cm?

Deusmaximus

Deusmaximus

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Doing 5k steps a day and 4 times a week gym. Currently at 2300 calories but i dont build any muscles.
I am also getting fat on the love handles and belly very fast.
 
Then you're working out wrong in the gym, or have fucked up macros. Start on the Fierce 5. Get 1.8 grams of protein for every kg you weigh.
 
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Then you're working out wrong in the gym, or have fucked up macros. Start on the Fierce 5. Get 1.8 grams of protein for every kg you weigh.
What routine would you suggest if just starting out?
 
Then you're working out wrong in the gym, or have fucked up macros. Start on the Fierce 5. Get 1.8 grams of protein for every kg you weigh.
I am at 2gr Protein and 60 fat, the rest is a lot of carbs.
Im still staying weak and skinny. Feel like low t, but my t is average.
 
@khal frodo Fierce 5 full body
@Deusmaximus I'm still thinking it's your routine. If your macros are right and you're gaining fat than at least you're getting enough kcal. So then it's likely your routine. Surely if you feel low energy that won't make it easy to work out hard enough.
 
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1,000 calories a day with 150 grams protein
 
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  • Ugh..
  • WTF
Reactions: oldcelloser, ChristianChad and Seth Walsh
You need protein to build muscle. Not calories. calories will just give you the love handles & belly
 
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You need protein to build muscle. Not calories. calories will just give you the love handles & belly
I dont think thats really true. Its not possible to get belly without eating in a calorie surplus. I could only eat protein and would still gain fat in a surplus.
 
Bulkmax to widen your narrow face
@subhuman incel
 
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Doing 5k steps a day and 4 times a week gym. Currently at 2300 calories but i dont build any muscles.
I am also getting fat on the love handles and belly very fast.
3000 minimum. Get on Ray Peat diet asap
Get enough fat solub vitamins. (A - beef liver, D- bare chested sun exposure, K - sometimes eat well cooked Kale, K2 -buy Thorne Vitamin K2 drops without Vitamin D from Amazon or eBay)
 
I am at 2gr Protein and 60 fat, the rest is a lot of carbs.
Im still staying weak and skinny. Feel like low t, but my t is average.
Get on Ray Peat diet ASAP Raypeat.com raypeatforum.com
Read his articles on Raypeat.com first
 
I dont think thats really true. Its not possible to get belly without eating in a calorie surplus. I could only eat protein and would still gain fat in a surplus.
well yes but include as much protein without any huge ammount of calories. That's what I'm saying. Why would you not gain muscle if you ate enough protein ?
 
I was 68kg about a year ago now im 77kg, just drink shakes
 
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you are very lean, just go eat some mcdonalds to bulk up @OldVirgin
 
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framecel, stick to bodyweight and than Roids
 

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