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Author Topic: Outline to be 185lbs  (Read 597 times)
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BMully
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« on: March 13, 2011, 11:39:59 am »
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I Know there is a specific amount of fats, proteins, calories, carbohydrates..ect one is supposed to eat.

Something like, for every lb= 2grams or protein a day. So you could lower protein intake, or raise it depending on goals

I was wondering if anybody knew the exact amount of calories, proteins, fats, I should take to gain weight to 185lbs and maintain it?
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mattyg35
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« Reply #1 on: March 13, 2011, 11:57:20 am »
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Doing nothing, probably around 2220-2590 kcal(12-14 kcal/lb).
14-16x kcal/lb moderately active(3-4x/wk)
16-18x kcal/lb very active(5-7x/wk)
This is all calculations for maintenace at 185#, so just do some reverse engineering for where you are at.
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BMully
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« Reply #2 on: March 13, 2011, 12:02:18 pm »
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I have found some stuff saying take 1 gram of protein per lb of LEAN muscle mass daily.

So if I estimate my BF of 150lbs or so(idk accurate weight) to 185lbs. 5%BF at the most 180grams of protein a day for me.

180/6meals= 30grams a meal....
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StuckInTheAir
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« Reply #3 on: March 13, 2011, 12:22:54 pm »
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it's 1g per lb bw if you wanna gain muscle
1.5xbw for best increase/bulk
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BMully
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« Reply #4 on: March 13, 2011, 01:53:45 pm »
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Quote from: StuckInTheAir on March 13, 2011, 12:22:54 pm
it's 1g per lb bw if you wanna gain muscle
1.5xbw for best increase/bulk

ok! what about the fat and carb intake? Should focusing on protein be main thing?
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DamienZ
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« Reply #5 on: March 13, 2011, 02:22:02 pm »
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just eat more than you eat now and you should gain weight.

yes, it's that easy!
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BMully
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« Reply #6 on: March 13, 2011, 04:51:00 pm »
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Quote from: DamienZ on March 13, 2011, 02:22:02 pm
just eat more than you eat now and you should gain weight.

yes, it's that easy!

thanks, but i was really just looking for counting. You know, If i think i've only gotten 80 grams of protein, and then i'd go get more Smiley
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LBSS
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« Reply #7 on: March 13, 2011, 05:26:53 pm »
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There is no magic number. General recommendations are 1-1.5g/lb lean body mass for adding muscle. That plus an overall caloric surplus plus heavy lifting will lead to hypertrophy. Carb/fat split has a lot to do with how active you are and your own personal physiology/preferences.
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DamienZ
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« Reply #8 on: March 14, 2011, 02:04:55 am »
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also look into metabolic flexibility to maximise carb and fat usage...

...
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KokoyPinoy
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« Reply #9 on: March 14, 2011, 05:09:46 am »
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Quote from: DamienZ on March 13, 2011, 02:22:02 pm
just eat more than you eat now and you should gain weight.

yes, it's that easy!

But wait there's more! If you call within 5 mins. We will throw in these deluxe burger for your happiness.. ABSOLUTELY free! Call now! ninja
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LBSS
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« Reply #10 on: March 14, 2011, 06:39:41 am »
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Quote from: DamienZ on March 14, 2011, 02:04:55 am
also look into metabolic flexibility to maximise carb and fat usage...

...

right, sorry, forgot about that. thanks damien.  
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Zetz
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« Reply #11 on: March 15, 2011, 09:26:04 pm »
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Read the second half of Scrawny to Brawny if you really want that much detail. That book's nutrition section on muscle building is so in depth. It's amazing. Gives you basic templates and everything. Of course, LBSS doesn't like John Berardi. Tongue

Carb/fat/protein ratios are definitely a personal thing. Different bodies will use things differently.

Definitely look into metabolic flexibility....
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DamienZ
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« Reply #12 on: March 16, 2011, 05:41:17 am »
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http://www.bodyrecomposition.com/muscle-gain

Read everythin on this website if you're serious and you won't have anymore questions about it!

NUFF SAID!
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LBSS
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« Reply #13 on: March 16, 2011, 06:30:05 am »
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^^^ Correct. Screw Brorardi.
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DamienZ
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« Reply #14 on: March 16, 2011, 06:37:27 am »
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According to Berardi i'd have to eat almost 7000kcal to gain weight...
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