best diet for building lean muscle?

[Hawker]

Greetings,

I'm new to the board here, but it looks like there are a lot of knowledgeable posters here. I am wondering what is the best diet for keeping body fat to a minimum while building muscle?

I am 6'3", 195 lbs, and 23 years old. My frame is naturally lean and somewhat muscular. I have just started training and am just curious as to what I need to do on the diet end to build and maintain ripped muscle.

Thanks!
Hawker

[italionstallionl]

i would say a good way to do it would be go 500 cal above maintenance. imo i like to do about 45% protein, 35-40% carbs, 15-20% fat

this is a good way to figure stuff out

A. Your weight in pounds: _____

B. Multiply A by 12 to get your basic calorie needs: _____

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____

D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____

F. Add D and E, and divide by 7: _____

G. Add C and F to get your daily calorie needs: _____

H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

[dess]

italian i have a question about that, u said multipy ur weight by 12, do u use your ideal weight, or something close to ur lean body mass, or do u just use ur real weight. because i have almost 20% body fat would i take that into consideration at all.

[italionstallionl]

your current total body weight

[dogon]

Call me crazy but over 5000 calories A DAY for A WEEK (in my case) needed to gain 1 lbs sounds like a crap load to me. I can't remember anytime I've eaten that many calories in a day but I can sure remember gaining weight. haha

A. Your weight in pounds: 233

B. Multiply A by 12 to get your basic calorie needs: 2796

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): 4473.6

D. Strength training: Multiply the number of minutes you lift weights per week by 5: 1200

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: 480

F. Add D and E, and divide by 7: 240

G. Add C and F to get your daily calorie needs: 4713.6

H. Add 500 to G: 5213.6. This is your estimated daily calorie needs to gain 1 pound a week.