I'm 6'4 and 190 pounds (187 - 194), what calories should I intake to gain muscle but burn fat?

[Teutonic]

Thanks bro

 

[Deleted member 9090]

Thanks bro

slight below ur maintenence

 

[Deleted member 643]

If this is your goal, you should eat near maintenance calories total, but that is not sufficient detail - you need to eat and work out at specific times during the day, and ONLY during those times, to manipulate your metabolism in order to accomplish your goal. For example, the 16/8 strategy

 

[randomuser2407]

190 lbs is ideal for gaining muscle at that height, I am 170 lbs at the same height and trying to bulk quickly to 200 to get better performance.

If you want the best results, you should maintain your current weight while gaining muscle, to do that just maintain 190 lbs, make sure that you don't lose weight and don't gain weight, then keep getting stronger and adding weight to the most important exercises:

Calf Raises (for calves)
Neck Curls (for neck) -- very important
Barbell Curls (for biceps)
Tricep Extensions (for triceps)
Weighted Chin ups (for upper back, and V-shaped upper body)
Standing Barbell Overhead Press (for big boulder shoulders)
Flat Bench Press (for chest)
Pendlay Row (for upper back and traps)
Barbell Back Squat (for quads)
Conventional Deadlift (for hamstrings, glutes, lower back and forearms)

Forget all the other exercises, they are a waste of your time, the more frequency you have per exercise, the faster you will progress on each one, variations are a bad idea because they train a different type of technique. So, variations are a better choice for advanced lifters.

If you maintain 190 lbs while gaining as much strength as possible on those exercises, you'll not only gain a lot of muscle mass but you will also get to 10% body fat, and you'll probably be intermediate level, then you can lean bulk until advanced level (slowly gaining weight to unnecessary fat gain).

To know your lifting level on each lift, go to this site: https://strengthlevel.com/
Then choose your age range and enter how much you weigh, then choose each lift individually, enter how much weight you used and how many reps you did. Then the calculator will tell you whether your training level is beginner, novice, intermediate, advanced or elite.
The calculator works the same for high reps as for low reps, it calculates your 1RM calculator and compares it to charts and statistics.

Going from beginner to intermediate for a guy who does lots of sports, has good mobility and endurance and can perform each lift properly, should take only 1 year if each bodybuilding variable is perfected (form, sleep, programming, nutrition, endurance training, progressive overload, consistency). Then you will look have an aesthetic physique but still room to grow more.

Going from intermediate to advanced if all those things are done properly should only take 2 years. (then you will look massive for a natural)

Then, going from advanced to elite will depend on your genetics and will require many years of training, most people only reach elite level on their best lifts, and for tall men, their best lifts are usually horizontal pulls like the deadlift since long arms cut the range of motion. While short guys are better at the bench press and squat since their limbs are shorter.

The stronger you are at a lift, the bigger the muscle group it trains will be, so if you want to focus more on certain areas of your body, you need to put more emphasis on them instead of training everything equally. You do need to avoid neglecting important areas too much though since that can create potentially damaging muscular imbalances and make you look weird, so don't remove important exercises but do play with the frequency to specialize more in your favorite muscle groups to build your dream physique. For example I train the upper body 3 times per week but the lower body only 2 times per week in order to achieve a V taper physique. And the muscle group that I train the most is the upper back.

If you want to know how to write your own programs (for any level), just ask. There is a great "hidden gem" youtube fitness channel (with only 10k subscribers) out there that gives amazing information on the topic of programming and that is how I learned to make the best program for my needs.

 

[Deleted member 7866]

190 lbs is ideal for gaining muscle at that height, I am 170 lbs at the same height and trying to bulk quickly to 200 to get better performance.

If you want the best results, you should maintain your current weight while gaining muscle, to do that just maintain 190 lbs, make sure that you don't lose weight and don't gain weight, then keep getting stronger and adding weight to the most important exercises:

Calf Raises (for calves)
Neck Curls (for neck) -- very important
Barbell Curls (for biceps)
Tricep Extensions (for triceps)
Weighted Chin ups (for upper back, and V-shaped upper body)
Standing Barbell Overhead Press (for big boulder shoulders)
Flat Bench Press (for chest)
Pendlay Row (for upper back and traps)
Barbell Back Squat (for quads)
Conventional Deadlift (for hamstrings, glutes, lower back and forearms)

Forget all the other exercises, they are a waste of your time, the more frequency you have per exercise, the faster you will progress on each one, variations are a bad idea because they train a different type of technique. So, variations are a better choice for advanced lifters.

If you maintain 190 lbs while gaining as much strength as possible on those exercises, you'll not only gain a lot of muscle mass but you will also get to 10% body fat, and you'll probably be intermediate level, then you can lean bulk until advanced level (slowly gaining weight to unnecessary fat gain).

To know your lifting level on each lift, go to this site: https://strengthlevel.com/
Then choose your age range and enter how much you weigh, then choose each lift individually, enter how much weight you used and how many reps you did. Then the calculator will tell you whether your training level is beginner, novice, intermediate, advanced or elite.
The calculator works the same for high reps as for low reps, it calculates your 1RM calculator and compares it to charts and statistics.

Going from beginner to intermediate for a guy who does lots of sports, has good mobility and endurance and can perform each lift properly, should take only 1 year if each bodybuilding variable is perfected (form, sleep, programming, nutrition, endurance training, progressive overload, consistency). Then you will look have an aesthetic physique but still room to grow more.

Going from intermediate to advanced if all those things are done properly should only take 2 years. (then you will look massive for a natural)

Then, going from advanced to elite will depend on your genetics and will require many years of training, most people only reach elite level on their best lifts, and for tall men, their best lifts are usually horizontal pulls like the deadlift since long arms cut the range of motion. While short guys are better at the bench press and squat since their limbs are shorter.

The stronger you are at a lift, the bigger the muscle group it trains will be, so if you want to focus more on certain areas of your body, you need to put more emphasis on them instead of training everything equally. You do need to avoid neglecting important areas too much though since that can create potentially damaging muscular imbalances and make you look weird, so don't remove important exercises but do play with the frequency to specialize more in your favorite muscle groups to build your dream physique. For example I train the upper body 3 times per week but the lower body only 2 times per week in order to achieve a V taper physique. And the muscle group that I train the most is the upper back.

If you want to know how to write your own programs (for any level), just ask. There is a great "hidden gem" youtube fitness channel (with only 10k subscribers) out there that gives amazing information on the topic of programming and that is how I learned to make the best program for my needs.

Dnr

 

[Rich/Jewish_Gooner$]

Dnr

i feel like were spiritually connected

 

[StuffedFrog]

Thanks bro

2400 for a recomp

 

[Deleted member 6512]

190 lbs is ideal for gaining muscle at that height, I am 170 lbs at the same height and trying to bulk quickly to 200 to get better performance.

If you want the best results, you should maintain your current weight while gaining muscle, to do that just maintain 190 lbs, make sure that you don't lose weight and don't gain weight, then keep getting stronger and adding weight to the most important exercises:

Calf Raises (for calves)
Neck Curls (for neck) -- very important
Barbell Curls (for biceps)
Tricep Extensions (for triceps)
Weighted Chin ups (for upper back, and V-shaped upper body)
Standing Barbell Overhead Press (for big boulder shoulders)
Flat Bench Press (for chest)
Pendlay Row (for upper back and traps)
Barbell Back Squat (for quads)
Conventional Deadlift (for hamstrings, glutes, lower back and forearms)

Forget all the other exercises, they are a waste of your time, the more frequency you have per exercise, the faster you will progress on each one, variations are a bad idea because they train a different type of technique. So, variations are a better choice for advanced lifters.

If you maintain 190 lbs while gaining as much strength as possible on those exercises, you'll not only gain a lot of muscle mass but you will also get to 10% body fat, and you'll probably be intermediate level, then you can lean bulk until advanced level (slowly gaining weight to unnecessary fat gain).

To know your lifting level on each lift, go to this site: https://strengthlevel.com/
Then choose your age range and enter how much you weigh, then choose each lift individually, enter how much weight you used and how many reps you did. Then the calculator will tell you whether your training level is beginner, novice, intermediate, advanced or elite.
The calculator works the same for high reps as for low reps, it calculates your 1RM calculator and compares it to charts and statistics.

Going from beginner to intermediate for a guy who does lots of sports, has good mobility and endurance and can perform each lift properly, should take only 1 year if each bodybuilding variable is perfected (form, sleep, programming, nutrition, endurance training, progressive overload, consistency). Then you will look have an aesthetic physique but still room to grow more.

Going from intermediate to advanced if all those things are done properly should only take 2 years. (then you will look massive for a natural)

Then, going from advanced to elite will depend on your genetics and will require many years of training, most people only reach elite level on their best lifts, and for tall men, their best lifts are usually horizontal pulls like the deadlift since long arms cut the range of motion. While short guys are better at the bench press and squat since their limbs are shorter.

The stronger you are at a lift, the bigger the muscle group it trains will be, so if you want to focus more on certain areas of your body, you need to put more emphasis on them instead of training everything equally. You do need to avoid neglecting important areas too much though since that can create potentially damaging muscular imbalances and make you look weird, so don't remove important exercises but do play with the frequency to specialize more in your favorite muscle groups to build your dream physique. For example I train the upper body 3 times per week but the lower body only 2 times per week in order to achieve a V taper physique. And the muscle group that I train the most is the upper back.

If you want to know how to write your own programs (for any level), just ask. There is a great "hidden gem" youtube fitness channel (with only 10k subscribers) out there that gives amazing information on the topic of programming and that is how I learned to make the best program for my needs.

 

[TITUS]

If you want to make muscle while burning fat your best bet is to eat mostly proteins 3grams per gram of bodyweight would be great, while on a slight caloric deficit. HGH, salbutamol, caffeine, etc. would help a lot.

 

[stewiegriffin]

im 190 at 6'5 and basically all muscle (not a lot of muscle basically skin and bones). why wouldn't you rather be like 215lbs. thats my goal

 

[ConspiracyTheory]

200g of protein per day with a maximum caloric reduction of 500kcal.
In order to keep as much muscle as possible while cutting you need to consume more protein than you weigh. Then you can fill the rest in with carbs and fat to whatever caloric deficit you find works for you between 100kcal to 500kcal. More than 500kcal and you may still burn muscle regardless.
Check out the nutrition chapter in the text book "Science and Development of Muscle Hypertrophy." Some users claim to have found it online for free.