Hi all, just joined in an effort to plan a diet around my goal of building muscle, so any tips on doing that would be great as well. First off, tho, I've done the table in an effort to determine my basic calories for a day and found it to be quite high, so I would like some help deciphering it.
for starters I'm a construction worker and work 8 hours a day which gives me a calorie count of: 3,375
I also sleep for 8 hours which gives me: 506
I tend to be lazy around the house so I mostly sit with some movement, which gives me: 919
Overall it says I burn 4,799 calories a day. To bulk up muscle, I've read you must add 500 calories to that and plan your diet accordingly. Is this all correct? Thanks for any help.
The general wisdom is to keep the reps in the 6-10 range, 2-3 minutes between sets.
Lots of protein in the diet.
Start with compound movements (squat, bench press, bent row, etc.) as they use the most muscle per lift.
Thanks. However, any ideas on if the calories estimate is correct? I still think it's rather high. Also, what kind of exercise am I looking to do exactly? Aside from going to the gym (which I intend to do) are there any I can do at home to help me prepare? I've never done any weight lifting before but I do have a barbell (max 55 lbs) :P
Thanks again for all the help. I'm having a bit of trouble perfecting my diet, however. I want to eat no more than my body weight (in grams) of protein a day while still hitting the 5,000 calorie mark. It seems quite impossible and I was thinking adding some sweet potatoes in the mix, but I'd have to eat quite a lot of them to be efficient. Any denser foods I could go with? I'd like slow-burning (to avoid blood sugar spikes) foods that are high in cals, but low in protein.