3500kcal Diet Mass

Discussion in 'Diet & Nutrition' started by bgiuseppe275, Jan 13, 2019.

  1. bgiuseppe275

    bgiuseppe275

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    I'm 1.95 cm tall × 75 kg, I do heavy lifting 5 times a week, I'm thin and lean, a 3500kcal diet helps me to put mass i have to decrease?
     


  2. Greedy Ben

    Greedy Ben Top Contributor

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    3500 cals from what though?

    You are trying to gain weight?
     
  3. bgiuseppe275

    bgiuseppe275

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    yes, precisely muscle mass. if I have to take 3500 kcal I take them from "clean" foods, taking only 1 "dirty" meal a day
     
  4. Raisin

    Raisin Full Member

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  5. bgiuseppe275

    bgiuseppe275

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  6. Sjundea

    Sjundea Top Contributor

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    3500 calories is easy to hit with zero dirty meals.

    Oats, whey, pb, spinach andand wh milk
    Steak, rice and a yoghurt
    Steak rice and a yoghurt
    Intra - dextrin and eaa
    Post - cereal and whey
    Dinner - salmon and rice

    Throw some veggies in wherever and you'd have smashed 3500 Cal's there easily.

    You're not going to reinvent the wheel.
     
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  7. bgiuseppe275

    bgiuseppe275

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    my friend, then you advise me to take 3500 kcal a day to put muscle mass?
     
  8. Sjundea

    Sjundea Top Contributor

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    Told you how. You need to do the maths.
     
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  9. noel

    noel Top Contributor

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    no one knows the exact calories for you

    are you increasing on the scales, in the gym and looking respectable in the mirror....if yes then its ok for you (without seeing pics and knowing a lot more)

    numbers without all the back up info don't give us much to go on ....

    I do agree 3500 calories doesn't require junk at all HOWEVER at 1.95cm you are very very tall and very light...75kg is almost anorexic for that height.... 6ft 4 / 6ft 5 and 12 stone...you need to eat and keep at it in the gym. Youll probably need to increase calories as well over time
     
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  10. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    is 75kg a typo? you're 6.4 ffs.. that's about the weight of your skeleton
     
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