Muscle mass diet

[inapsine]

i am 6 ft 3 n weigh 82.9kg how many calories and grams of protein should i consume daily as a rough average to supplement weight training.

[Boss Man]

The general maxim is about 1 gram per lb's of bodyweight, so that's 2.2g per kg.

So you weigh 82.9kg, so that's roughly 180g Protein a day, (720 calories).

I'd aim for at least 2,500 calories a day.

[inapsine]

i want some good fats, little or not sat fats so the rest should be carbhohydrates? any particular products which would be good to use in diet i have protein shake.

[Boss Man]

Low Fat Cheese is possibly the daddy, if you're looking for that mix of macros.

Alright it has a little bad fat, but it's got a ratio of 50/50 good to bad fat, so some of the good fat, should help get rid of some bad fat, whereas most Cheeses are just more Fatty.

Plus being dairy, the Protein and Carbs are there, plus Vit D, Calcium, and no doubt some other stuff too.

It's great as it has the three Macros present, whereas most foods are usually mosly Fat, Protein or Carbs, this has all 3 in good measures.

Another possbility is Peanuts or Cashews. Peanuts are a Legume not a Nut, but both have a Glycemic register, but less than 30, so Bloodsugar impact from the Carbs will be very low, but you'll get a good Beldn of Healthy Fats and Carbs too, which you could possibly consume after a shake.

[inapsine]

thanks alot

so if im working out i wont put on fat through consuming 2500 calories and about 170 grams of protein? cus i wana keep abs