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muscle chic
10-29-2004, 03:02 PM
I'm currently taking in 140g protein, 35 to 40g fat and around 65 carbs per day. I'm trying to gain muscle mass without a bunch of fat. I'm 5'6" 140 pounds, My body fat % is currently 22%. How many calories do I need to gain muscle? I'm a female." I would assume this shouldn't matter" :strong: Here's a typical day for me.

Breakfast:1/2 cup oatmeal, 4 egg whites, 1 egg coffee w/ splenda

Snack: Soy low carb shake w/ low carb milk or water

Lunch: 4 oz. frozen chicken breast,lettace,tomato,onion,red pepper,1/2 cup cottage cheese, unsweetened ice tea

Before Gym: Whey protein shake w/ skim milk or ow carb
Off to the gym
back from the gym another protein shake

Dinner 5 oz chicken or fish and veges

Ğragons
10-29-2004, 03:46 PM
well females look good with 15-17% bf :p

eat (1g / 1.5g protein per bodyweight lb)
good carbs
good fats

and i think someone said u start bulking at 3000 calories a day, so i dont htink ur making that right now :P

muscle chic
10-29-2004, 05:56 PM
I know to lose weight I would need 1500-1600 calories a day but 3000 sounds like I'd be obese. I'm in great shape now but I just look very toned and I want to add more muscle without gaining fat.

Titanium_Jim
10-29-2004, 06:28 PM
Whenever you gain muscle you will gain fat too. 3000 calories a day will not make you obese if you exercise enough to burn a lot of it off, and if your 3000 calories don't come from unhealthy food. Whatever you don't burn off will go towards muscle and fat gain. If you are worried about it, just do cardio on days when you rest from lifting. And after you gain in a few months or so, do a cut to reduce your body fat.

EdgeCrusher
10-29-2004, 07:31 PM
I know to lose weight I would need 1500-1600 calories a day but 3000 sounds like I'd be obese. I'm in great shape now but I just look very toned and I want to add more muscle without gaining fat.

id make it 2500 calories then

BlingMeter
10-29-2004, 08:48 PM
lets see a pic! :cool:

fen2zla
10-29-2004, 09:27 PM
lets see a pic! :cool:

Put it away big boy

abwowang
10-29-2004, 09:30 PM
http://www.muscletech.com/CALCULATORS/

helpful site.

BlingMeter
10-29-2004, 09:45 PM
Put it away big boy

lol :(

Dirt
10-29-2004, 11:07 PM
I don't know exact recommendations, but this is a 140lb FEMALE...she doesn't need 3000 calories.

Titanium_Jim
10-30-2004, 01:14 AM
I don't know exact recommendations, but this is a 140lb FEMALE...she doesn't need 3000 calories.
Yea I worded my post badly....I would just eat the same as you are right now, and see what happens to your weight with exercise. If after a couple months you've lost weight, eat more. If you've gained a few pounds (less than 12 probably), then stay where you're at. If you gained more than that, eat a little less, and add more cardio to your routine. Didn't mean to imply you should start eating twice as much as you do now.

Ğragons
10-30-2004, 01:19 AM
I don't know exact recommendations, but this is a 140lb FEMALE...she doesn't need 3000 calories.

she said she wanted muscle mass, not to maintain muscle

muscle chic
10-30-2004, 09:23 AM
I know I need good clean foods in order to accomplish this but how many calories? I do know that I need to take in 1580 calories to lose fat so how much to gain muscle?

ryuage
10-30-2004, 09:27 AM
you could try starting at about 15-16bw and adjust from there if you are not gaining.

muscle chic
10-30-2004, 09:52 AM
What do you mean 15-16bw ??

ryuage
10-30-2004, 10:24 AM
take your bodyweight and multiply it

BlingMeter
10-30-2004, 01:44 PM
2240

muscle chic
10-30-2004, 03:24 PM
That sounds a bit more realistic!! Thanks!! Now my next question is looking at my diet at the beginning of this forum what should I be taking in more of to add the calories?

Titanium_Jim
10-30-2004, 04:58 PM
Peanut butter, more cottage cheese, yogurt, eggs, and lean meat are always good. Anything healthy really.

BlingMeter
10-31-2004, 11:57 AM
oatmeal and nuts i like

ryuage
10-31-2004, 01:10 PM
oatmeal, peanut butter yummm