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Trying to bulk up without adding to my waistline is more difficult than simply doing a lot of cardio to lose weight. And the culprit is .... FAT! IIFYM says 361 Carbs, 146 Prot, 64 fat. I'm often 230 - 250 carbs and about 85 to 90 fat. My blood sugar has been doing fine, even with more carbs. So I'll focus more on strength (weight training) and keep the fat down.
ダイエットカレンダーを表示, 2015年 10月 4日:
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2185 kcal
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脂質: 90.28g | たんぱく質: 160.94g | 炭水化物: 192.68g.
朝食: Unsalted Butter Stick, The Bakery at Walmart Sweet multi-grain rolls, Great Value Frozen Mixed Berries, Kirkland Signature Fish Oil Omega 3, Whole Foods Market Stevia, Coffee, Dave's Killer Bread 21 Whole Grains Bread, Adams 100% Natural Creamy Peanut Butter, Cinnamon, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Cellucor Cor-Performance Whey Chocolate Raspberry Truffle. 昼食: Kroger Chopped Onions, Red Gold Diced Tomatoes, Old El Paso Thick n' Chunky Salsa - Hot, Tabasco Original Pepper Sauce, Grated Dry Cheddar or American Type Cheese, Olivia's Organics Spring Mix Salad, Ground Turkey, Mission Artisan Style Tortillas - Corn & Whole Wheat Blend, Cellucor Cor Performance Whey - Molten Chocolate. 夕食: Unsalted Butter Stick, Oroweat Sandwich Thins - 100% Whole Wheat. 軽食/その他: Dannon Light & Fit Greek - Vanilla (Cup), Krispy Kreme Glazed Cake Doughnut Holes. もっと...
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at .8g / 1b protein = 152 g = 608 calories
0.35 g / fat = 67 g = 603 calories
since TDEE for bulking is ~ 2600 (now at 190 lbs), this leaves 1400 calories for carbs or 350g. Seem reasonable?
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The IIFYM web site I used, stated that the carbs are counted for the remaining calories to meet my TDEE level after figuring protein and fat. I'm sure it ends up depending on each persons' unique metabolism. For starters, I'm 62, mostly ectomorph. This will take a while to fine-tune. I'm still into my size 34 jeans but they're a little tighter now, haha
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