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curaja_kupo
09-21-2007, 09:51 AM
All I could find from the articals was eat a lot of salmon,walnuts,whole milk yogurt ect.

So In preparing for my journal I have started fit-day

do you need creatine to get bigger

is 3,000 calories a day enough

how much of that should be carbs/protien


http://www.fitday.com/WebFit/DayFoodsTab.asp

wait how do I post a link to my fit day

Cirino83
09-21-2007, 09:59 AM
1: do you need creatine to get bigger

2: is 3,000 calories a day enough

3: how much of that should be carbs/protien



1: no. food and heavy lifting makes you bigger.

2: enough for what? to get bigger, find your maintyenance by tracking everything you eat for a week or 2...then increase calls by 200-500 or until you gain ~1lb/wk. To lose weight the same, except decrease cals.

3: protein = 1.5g/lb carbs = whatever fits into your caloric goals.

curaja_kupo
09-21-2007, 10:08 AM
So, I have to experiment a little? In that case, I will intake 3,000 caleries a day for the next week to see if I mantian 147. Yes , I meant to get bigger.

theravingphycho
09-21-2007, 10:08 AM
to add to Cirinos post

Rest also makes you grow, as you dont grow when you lift you grow when you sleep and rest up :)

Post up your macros and your stats along with your training plan and lets have a look see

curaja_kupo
09-21-2007, 10:10 AM
If I could figure out how to post myfitday then I could show you

I don't know what macros are lol

I assume he doesn't mean 1.5 grams of protein.

Herandi
09-21-2007, 10:10 AM
1. ^^ yep you don't NEED creatine you make you bigger, but it could help. It's very good for increasing your strength, and if you're lifting heavier weights that's gotta be a good thing.

2. make sure you track everything on www.fitday.com (http://www.fitday.com) but make sure you don't change anything from your normal eating habits or it won't be an accurate approx of your maintanence cals.

3. also 0.5g of fat per pound of lbm (MINIMUM)

curaja_kupo
09-21-2007, 10:15 AM
Oh .5 per pound of body wieght??


So if I wight 147

147 x.5

73.5 grams of protien??

theravingphycho
09-21-2007, 10:16 AM
its per pound of lean body mass not body weight

Fat mass- total weight = LBM

i would recommend no lower than 1.25g per pound of LBM

curaja_kupo
09-21-2007, 10:41 AM
agian how do I post my fitday

curaja_kupo
09-21-2007, 10:42 AM
oops sorry about that

how do I find out my fat mass

theravingphycho
09-21-2007, 10:44 AM
get a set of cheap calipers and take some readings to find out your BF level

Then subtract the percentage of bodyfat so eg

200 lbs at 20% BF

20% of total weight in fat is 40lbs

200 lbs - 40lbs = 160 lbs LBM

curaja_kupo
09-21-2007, 10:45 AM
Ok thanks guys. I think ill be able to get a cheap caliper at Sports authority

Cirino83
09-21-2007, 11:00 AM
Oh .5 per pound of body wieght??


So if I wight 147

147 x.5

73.5 grams of protien??

147 x .5 = fat

147 x 1.5 = protein

Herandi
09-22-2007, 12:26 PM
^^ yep sorry if i wasn't clear about that. Those are just the minimums remember, and don't be afraid of healthy fats (peanut butter, olive oil, avocado etc)

RhodeHouse
09-22-2007, 05:43 PM
You're 147lbs? My opinions vary greatly from just about eveyone else that posted. My guess is you're just getting started, right? Eat, eat, eat! Stay away from crappy food, but, if it means eating fast food or not eating, eat fast food. Don't make it a habit, though.

Just eat and don't ever let yourself get hungry.

smalls
09-22-2007, 06:43 PM
So, I have to experiment a little? In that case, I will intake 3,000 caleries a day for the next week to see if I mantian 147. Yes , I meant to get bigger.




You're 147lbs? My opinions vary greatly from just about eveyone else that posted. My guess is you're just getting started, right? Eat, eat, eat! Stay away from crappy food, but, if it means eating fast food or not eating, eat fast food. Don't make it a habit, though.

Just eat and don't ever let yourself get hungry.



Take both those posts, combine them and make progress in the gym, rest enough and your golden.