Thoughts on my current diet? Eat more or less foods?

[tatertot]

This past 6 months, I've been diligent about tracking my meals and dialing in the diet. I'm just a normal middle-aged dude not really on a cut or bulk, just trying to build muscle and not get fat. 6'1", about 220lbs.

Does this seem like a good amount to be at? Should I be eating more or less? If I started a mild cycle should I change my cals in?

Cals = 3500-4000
Protons = 250g

 

[wesley_swolle]

This past 6 months, I've been diligent about tracking my meals and dialing in the diet. I'm just a normal middle-aged dude not really on a cut or bulk, just trying to build muscle and not get fat. 6'1", about 220lbs.

Does this seem like a good amount to be at? Should I be eating more or less? If I started a mild cycle should I change my cals in?

Cals = 3500-4000
Protons = 250g

Don't forget to get your RDA of neutrons as well, lol
Is 3500-4000 calories your maintenance? Is your goal to bulk or cut weight?

 

[Skinnyguy180]

Not enough information. How is long have you been eating that way and are you getting fat, stagnant, losing weight.. everyone is different. that would be more of a bulk for me. I would definitely be gaining weight at 4k cals.

 

[Bft84]

How many neutrons?

 

[wesley_swolle]

How many neutrons?

Dude, don't steal my thunder, lol

 

[tatertot]

Don't forget to get your RDA of neutrons as well, lol
Is 3500-4000 calories your maintenance? Is your goal to bulk or cut weight?

Haha i'm glad you noticed
Before I got more serious about eating and training I probably ate around 2500+ and hovered ~200lbs. Didnt lift for 3 years though. Now, I'm not trying to cut weight, just want to make sure my diet is right and i'm eating enough to get bigger, but not fat...

Not enough information. How is long have you been eating that way and are you getting fat, stagnant, losing weight.. everyone is different. that would be more of a bulk for me. I would definitely be gaining weight at 4k cals.

6+ months. I've gained around 20+ lbs. Got back into training a year ago. Getting a scale this week to track my weight gains/losses more efficiently.

 

[Matt88]

First off, you say you're not really in a bulk or cut. Well you need to be doing one or the other or just eating at maintenance. Basiclly that's your 3 options to put it simply. Either you eat more calories than your maintenance and bulk, you stay where you're at and reconp potentially or you're eating less than your maintenance and you're cutting.

Bulking is a term that people view differently. Some people think bulking includes eating like a power lifter and getting fat too. Well that's not the case my friend. If you slowly introduce calories and find your sweet spot so to speak you can bulk and gain minimal body fat.

3500-4000 could potentially be a very big difference. Let's say your maintenance is 3500 (idk what it is) then you are either eating at maintenance or you have a 500 calorie surplus.

Not sure what your gear usage is (if any) but I've learned to only use the scale as a bas line. The mirror tells the tell. You could be burning fat and gaining muscle at the same time so the best way to tell is the mirror. I of course weigh my self still. Usually daily but then I look in the mirror every morning and have my eyes trained to notice even small changes.

I also take progress pictures so I can look over them and base my progress accordingly.

I'd suggest establishing a base line with an app. I use my fitness pal. It takes a lot of trial and error but u eventually learn exactly what calorie numbers will do to you. For me my gear usage is reflected through my calorie needs. I need more food on gear bc it boosts my metabolism.

 

[tatertot]

First off, you say you're not really in a bulk or cut. Well you need to be doing one or the other or just eating at maintenance. Basiclly that's your 3 options to put it simply. Either you eat more calories than your maintenance and bulk, you stay where you're at and reconp potentially or you're eating less than your maintenance and you're cutting.

Bulking is a term that people view differently. Some people think bulking includes eating like a power lifter and getting fat too. Well that's not the case my friend. If you slowly introduce calories and find your sweet spot so to speak you can bulk and gain minimal body fat.

3500-4000 could potentially be a very big difference. Let's say your maintenance is 3500 (idk what it is) then you are either eating at maintenance or you have a 500 calorie surplus.

Not sure what your gear usage is (if any) but I've learned to only use the scale as a bas line. The mirror tells the tell. You could be burning fat and gaining muscle at the same time so the best way to tell is the mirror. I of course weigh my self still. Usually daily but then I look in the mirror every morning and have my eyes trained to notice even small changes.

I also take progress pictures so I can look over them and base my progress accordingly.

I'd suggest establishing a base line with an app. I use my fitness pal. It takes a lot of trial and error but u eventually learn exactly what calorie numbers will do to you. For me my gear usage is reflected through my calorie needs. I need more food on gear bc it boosts my metabolism.

Thanks for the feedback @Mattwv88 . Given your criteria, I'd say my goal is to bulk I've been going off the 'mirror gains' and have noticed I've put on size, but abs have started to become less visible, so I know I'm gaining some fat.

Gear usage is TRT/HRT at 200mg/wk. It's a mild blast, I know.... Have been kicking around the idea of adding Primo and Var, but wanted to make sure my diet and training were on point before running a cycle.

 

[Matt88]

Thanks for the feedback @Mattwv88 . Given your criteria, I'd say my goal is to bulk I've been going off the 'mirror gains' and have noticed I've put on size, but abs have started to become less visible, so I know I'm gaining some fat.

Gear usage is TRT/HRT at 200mg/wk. It's a mild blast, I know.... Have been kicking around the idea of adding Primo and Var, but wanted to make sure my diet and training were on point before running a cycle.

I'd say you are definitely on the right track and either of those compounds would be a great addition! Anavar is pretty mild in my experience. Don't expect big gains from it. It's a slow builder but has minimal to no side effects. It's also pretty liver friendly compared to most other orals. Drink lots of water on it bc it can stress your kidneys a bit.