two questions

[curaja_kupo]

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]

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]

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]

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]

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]

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]

Oh .5 per pound of body wieght??


So if I wight 147

147 x.5

73.5 grams of protien??

[theravingphycho]

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]

agian how do I post my fitday

[curaja_kupo]

oops sorry about that

how do I find out my fat mass

[theravingphycho]

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]

Ok thanks guys. I think ill be able to get a cheap caliper at Sports authority

[Cirino83]

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]

^^ 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]

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]

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.