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

[Deusmaximus]

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.

 

[Diremeyer]

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.

 

[Deleted member 15343]

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?

 

[Deusmaximus]

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.

 

[Diremeyer]

@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.

 

[delta7]

1,000 calories a day with 150 grams protein

 

[Constantin Denis]

You need protein to build muscle. Not calories. calories will just give you the love handles & belly

 

[Deusmaximus]

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.

 

[Seth Walsh]

1,000 calories a day with 150 grams protein

so like 10 cans of tuna a day jfl

 

[Deleted member 5786]

Bulkmax to widen your narrow face
@subhuman incel

 

[ChristianChad]

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)

 

[ChristianChad]

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

 

[Constantin Denis]

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 ?

 

[Deleted member 14528]

I was 68kg about a year ago now im 77kg, just drink shakes

 

[Deusmaximus]

I was 68kg about a year ago now im 77kg, just drink shakes

You gained a lot of fat? How many calories per day?

 

[Deleted member 14528]

You gained a lot of fat? How many calories per day?

Probably 2500-3000, i mean im probably same bodyfat its been a year of good working out

 

[Deleted member 4444]

you are very lean, just go eat some mcdonalds to bulk up @OldVirgin

 

[Deleted member 9568]

framecel, stick to bodyweight and than Roids