Reply To: Nutrition Advice- I'm Stuck.

[Murph]

#17326

Adding muscle in a cutting phase is tough.
I suggest figuring out exactly what your primary goal is and then attacking it.

Here is a rough guide for macros:
Get 1-1.5 grams protein per pound of bodyweight.

To lose fat:
8-12 calories per pound

To Maintain:
12-14 calories per pound

To Gain:
14+ Calories per pound.

I always suggest starting at the lower end of the suggestions. Start slow and either add calories, or subtract in small amounts for a week or two and see how it goes.

EG:

If you are trying to gain lean mass, and you are eating 12 calories per pound now, don’t jump to 14.
Go to 13. If you are making good progress, keep it there until it slows down, then add in one more.

You can also read this article:

https://www.elitefts.com/coaching-logs/murphwathcers/

It’s got some great tips.