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Performance Area => Nutrition & Supplementation => Topic started by: BMully on March 13, 2011, 02:39:59 pm

Title: Outline to be 185lbs
Post by: BMully on March 13, 2011, 02:39:59 pm: 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?
Title: Re: Outline to be 185lbs
Post by: mattyg35 on March 13, 2011, 02:57:20 pm: 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.
Title: Re: Outline to be 185lbs
Post by: BMully on March 13, 2011, 03:02:18 pm: 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....
Title: Re: Outline to be 185lbs
Post by: aiir on March 13, 2011, 03:22:54 pm: it's 1g per lb bw if you wanna gain muscle
1.5xbw for best increase/bulk
Title: Re: Outline to be 185lbs
Post by: BMully on March 13, 2011, 04:53:45 pm: Quote from: StuckInTheAir on March 13, 2011, 03:22:54 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?
Title: Re: Outline to be 185lbs
Post by: DamienZ on March 13, 2011, 05:22:02 pm: just eat more than you eat now and you should gain weight.

yes, it's that easy!
Title: Re: Outline to be 185lbs
Post by: BMully on March 13, 2011, 07:51:00 pm: Quote from: DamienZ on March 13, 2011, 05:22:02 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 :)
Title: Re: Outline to be 185lbs
Post by: LBSS on March 13, 2011, 08:26:53 pm: 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.
Title: Re: Outline to be 185lbs
Post by: DamienZ on March 14, 2011, 05:04:55 am: also look into metabolic flexibility to maximise carb and fat usage...

...
Title: Re: Outline to be 185lbs
Post by: KokoyPinoy on March 14, 2011, 08:09:46 am: Quote from: DamienZ on March 13, 2011, 05:22:02 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:
Title: Re: Outline to be 185lbs
Post by: LBSS on March 14, 2011, 09:39:41 am: Quote from: DamienZ on March 14, 2011, 05:04:55 am
also look into metabolic flexibility to maximise carb and fat usage...

...

right, sorry, forgot about that. thanks damien. :uhhhfacepalm:
Title: Re: Outline to be 185lbs
Post by: Zetz on March 16, 2011, 12:26:04 am: 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. :P

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

Definitely look into metabolic flexibility....
Title: Re: Outline to be 185lbs
Post by: DamienZ on March 16, 2011, 08:41:17 am: http://www.bodyrecomposition.com/muscle-gain (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!
Title: Re: Outline to be 185lbs
Post by: LBSS on March 16, 2011, 09:30:05 am: ^^^ Correct. Screw Brorardi.
Title: Re: Outline to be 185lbs
Post by: DamienZ on March 16, 2011, 09:37:27 am: According to Berardi i'd have to eat almost 7000kcal to gain weight...
Title: Re: Outline to be 185lbs
Post by: mattyg35 on March 16, 2011, 11:23:25 am: Quote from: DamienZ on March 16, 2011, 09:37:27 am
According to Berardi i'd have to eat almost 7000kcal to gain weight...

Whats your stats?
Title: Re: Outline to be 185lbs
Post by: DamienZ on March 16, 2011, 03:29:38 pm: 189cm/6'2,5" - 86kg/190lb - training almost daily - chill lifestyle

I had to eat a lot to gain weight (~5000kcal) but not that much!