~ archived since 2018 ~

how to looksmax?

zyzz4 · 2020-03-21T18:51:17+00:00

already fairly attractive, 5'11, athletic, but slightly skinny fat atm, i kinda let myself go for the past 5 months or so. never cared for how i looked...

zyzz4

March 21, 2020

0 upvotes

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Post Information

Title	how to looksmax?
Author	zyzz4
Upvotes	0
Comments	12
Date	March 21, 2020 6:51 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/fmjyv3/how_to_looksmax/
Archive Link	https://theredarchive.com/r/askTRP/how-to-looksmax.356825 https://theredarchive.com/post/356825

Comments

[–]BruhMoment4588610 points11 points12 points 6 years ago (4 children) | Copy Link

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[–]AnonymousSportsExec0 points1 point2 points 6 years ago (0 children) | Copy Link

Clean bulking is when your diet is at a surplus, but you still only eat healthy, whole foods. Similar to what you would eat while losing weight, just eat larger portions or add an extra meal.

At your age, there shouldn't be a problem gaining muscle without gaining fat. It's not as simple as calories in vs calories out. What you eat and when you eat is just as important as how much you eat.

One example is that too much sugar puts your body in fat storage mode whereas an extremely low carb diet like Keto puts you in fat burning mode.

Here's some general tips:

Eat 16 times your body weight in lbs (ie. 3200 if you weigh 200). If you aren't gaining weight after 3-4 weeks, add another 200 cal until you do. I eat 16-18 times my body weight per day based on how active I am.
40/30/30 Carb/Protein/Fat ratio. That's my golden ratio, however I'm very physically active so I need more carbs for energy. You might do better with 40% protein 30% fat and 30% carbs.
Consume at least 0.5-1g per lb you weigh of protein every day. I personally eat 250-300g per day, I weigh ~215lbs.
Don't eat fast food, other heavily processed food, candy, alcohol, etc.
Cook for yourself. That way you can save money since protein sources aren't cheap.
Lean meats, vegetables, nuts, salads, etc.
Eat your biggest meal after your workout.
Consume most of your carbs before and after your work outs.
Drink lots of water. At least 1 gallon per day. 9.(Optional) I've been intermittent fasting for years now. I attribute it to how I've been staying under 10% BF despite being in my 50s. I eat from 2pm-10pm every day and fast 16 hours per day.
Don't freak out if you eat something unhealthy. It's ok to mess up occasionally, we aren't perfect. If you shame yourself, you're more like to give up on your diet altogether. You'll stop craving junk food after 3-4 weeks of abstinence.

[–]Sylvester_Sterone0 points1 point2 points 6 years ago (0 children) | Copy Link