how much of a surplus should i be in (15 yo)

[noah15827]

im 6'0 148 (victim weight ik) I lost a lot of weight though and have little muscle and appear kind of skinny fat, right now im in the gym 4x a week and i eat 3300 calories at 15k steps and usually stay at 146-148 so lets say 3300 is my maintenance, how much should i be eating for growth and getting back up to a healthy weight without putting on a lot of fat

 

[primal_shitmuncher]

Just eat in a 300-400 calorie surplus and eat clean, if you're being natty.

Make sure to get a lot of protein, duh, and ideally you want it from whole foods (meats, eggs, etc.) rather than getting a majority of it from whey. Whey protein's a supplement.

Also rest properly, make sure to progressively overload the lifts regularly to actually achieve hypertrophy.

Or, in simple terms, just increase the amount of weight you lift each week (safely, of course) to make sure your muscles grow.

So this will make sure that the calories you're eating are converted to muscle, and not fat.

But keep in mind I don't know much about gymcelling.

Anyway, hope this helped. If it did, mark as solution by clicking the checkmark to the right

 

[Bayardo.arc]

Just eat in a 300-400 calorie surplus and eat clean, if you're being natty.

Make sure to get a lot of protein, duh, and ideally you want it from whole foods (meats, eggs, etc.) rather than getting a majority of it from whey. Whey protein's a supplement.

Also rest properly, make sure to progressively overload the lifts regularly to actually achieve hypertrophy.

Or, in simple terms, just increase the amount of weight you lift each week (safely, of course) to make sure your muscles grow.

So this will make sure that the calories you're eating are converted to muscle, and not fat.

But keep in mind I don't know much about gymcelling.

Anyway, hope this helped. If it did, mark as solution by clicking the checkmark to the right

why isn’t this marked as solution?

 

[noah15827]

Just eat in a 300-400 calorie surplus and eat clean, if you're being natty.

Make sure to get a lot of protein, duh, and ideally you want it from whole foods (meats, eggs, etc.) rather than getting a majority of it from whey. Whey protein's a supplement.

Also rest properly, make sure to progressively overload the lifts regularly to actually achieve hypertrophy.

Or, in simple terms, just increase the amount of weight you lift each week (safely, of course) to make sure your muscles grow.

So this will make sure that the calories you're eating are converted to muscle, and not fat.

But keep in mind I don't know much about gymcelling.

Anyway, hope this helped. If it did, mark as solution by clicking the checkmark to the right

Appreciate it, I’ll try to up it to 3600 calories. where should those calories be coming from though? rn I’m at about 50% fat 22 protein and 28 carb

 

[primal_shitmuncher]

Appreciate it, I’ll try to up it to 3600 calories. where should those calories be coming from though? rn I’m at about 50% fat 22 protein and 28 carb

50% carbs, 20% protein, 30% fats would be better tbh

 

[noah15827]

should i drink a lot of milk

50% carbs, 20% protein, 30% fats would be better tbh

alr thanks bro one last thing sorry, so a day of eating for me looks like: breakfast 1 cup milk, full fat yogurt, kiwi, 4 eggs, sourdough and honey, lunch is 9oz 85/15 beef, preworkout is a banana 2 mandarins and grapes and post workout is 8 oz 85/15 beef, potatoes 4 eggs avocado cheese and butter and for snacks after dinner i have milk, honey, coconut water, mangoes and pineapple. how could i change this around to be more optimal

 

[noah15827]

should i drink a lot of milk

alr thanks bro one last thing sorry, so a day of eating for me looks like: breakfast 1 cup milk, full fat yogurt, kiwi, 4 eggs, sourdough and honey, lunch is 9oz 85/15 beef, preworkout is a banana 2 mandarins and grapes and post workout is 8 oz 85/15 beef, potatoes 4 eggs avocado cheese and butter and for snacks after dinner i have milk, honey, coconut water, mangoes and pineapple. how could i change this around to be more optimal

sorry if that’s alot

 

[primal_shitmuncher]

should i drink a lot of milk

alr thanks bro one last thing sorry, so a day of eating for me looks like: breakfast 1 cup milk, full fat yogurt, kiwi, 4 eggs, sourdough and honey, lunch is 9oz 85/15 beef, preworkout is a banana 2 mandarins and grapes and post workout is 8 oz 85/15 beef, potatoes 4 eggs avocado cheese and butter and for snacks after dinner i have milk, honey, coconut water, mangoes and pineapple. how could i change this around to be more optimal

Seems fine to me honestly.

But like I said, i dunno much about gymcelling, so DYOR.

 

[noah15827]

Seems fine to me honestly.

But like I said, i dunno much about gymcelling, so DYOR.

sorry for the questions, your help is much appreciated

 

[primal_shitmuncher]

sorry for the questions, your help is much appreciated

no probs + good luck