PDA

View Full Version : Weight Gain



alexp003
05-26-2007, 02:09 PM
Hi, Im new here and was wondering if anyone knows of or could post a link to a good diet that would help me put on around 15 pounds of lean mass. I work out (weightlifting) 4 times a week and want a healthy, yet sufficient diet to go along with it. Any help would be greatly appreciated. Thanks.

Mr. D
05-26-2007, 02:15 PM
How are you currently eating? Are you gaining weight with that diet?

Track what you eat for a week or 2 on www.fitday.com. If you dont gain/lose weight with that intake, then you have your maintenance cals.

To gain mass, increase that intake by 10-20%.

You can post your fitday link on here and the helpful members will sort out things on what to add and what to remove once you start your bulk.

alexp003
05-26-2007, 02:41 PM
I cant post links yet because my post count isnt at 10 yet. i started fit day yesterday so hopefully ill be able to post a link soon

Mr. D
05-26-2007, 02:53 PM
you can at least post the overall macros (Fat,Carb,Fibre,Protein)

alexp003
05-26-2007, 03:12 PM
True. Ok, so far today:
Fat 33g 301 cal
Carbs 97g 354 cal
Fiber 8g 0 cal
Protein 110g 440 cal

Mr. D
05-26-2007, 04:08 PM
So far today a total of 1195 cals?How much more do you plan on eating today?

what is your height,weight, bf%?

alexp003
05-26-2007, 05:31 PM
Updated: 1684 cals

Im 5'11" 178lbs. dont know my body fat.

I want to know how much i should be intaking to more than offset my burning of calories and what are some good suggestions for healthy ways to do that.

rhett2go
05-26-2007, 05:38 PM
Updated: 1684 cals

Im 5'11" 178lbs. dont know my body fat.

I want to know how much i should be intaking to more than offset my burning of calories and what are some good suggestions for healthy ways to do that.

19 cals per pound. 1.5g protein per pound 1.5g carbs per pound and .3g fat (good fat) per pound.

alexp003
05-26-2007, 06:51 PM
19 cals per pound. 1.5g protein per pound 1.5g carbs per pound and .3g fat (good fat) per pound.

Thanks

Mr. D
05-26-2007, 09:07 PM
19 cals per pound. 1.5g protein per pound 1.5g carbs per pound and .3g fat (good fat) per pound.

You are a big dude, with a great physique but 19xBW is pretty aggressive, I think he will be dealing with some fat gain.

Like I suggested earlier, find your maintence cals and add 10-20% on top of that. (And 1684 cals is way too low for someone your size to make any gains)

The numbers you want as a minimum are 1g/lbm of protein and 0.5g/lbm of fat. Since you dont know your lbm, you can use 1g per pound of protein, and I would suggest 0.45g per pound of fat (0.3x is too low).

Now you can fill in the rest of your cals with protein,carbs,fat as you like. Some people grow better on higher carb intakes, some on higher fat intakes. It all depends on your insulin sensitivity and other factors.

alexp003
05-27-2007, 01:30 AM
You are a big dude, with a great physique but 19xBW is pretty aggressive, I think he will be dealing with some fat gain.

Like I suggested earlier, find your maintence cals and add 10-20% on top of that. (And 1684 cals is way too low for someone your size to make any gains)

The numbers you want as a minimum are 1g/lbm of protein and 0.5g/lbm of fat. Since you dont know your lbm, you can use 1g per pound of protein, and I would suggest 0.45g per pound of fat (0.3x is too low).

Now you can fill in the rest of your cals with protein,carbs,fat as you like. Some people grow better on higher carb intakes, some on higher fat intakes. It all depends on your insulin sensitivity and other factors.

Thanks for all of the feedback. I will take all of this into consideration and come up with a diet according to that.