Hi guys, I need help. Anything will be appreciated
i'm 19. 5' 6'' 149 pounds 14%
i have been lifting weights for about 4 months, and i\'vs seen some results. question is how many calories should i consume to gain muscle mass, and eating 6 times a day.
this is what a normal day is for me. wake up at 7am, i go to work from 8 am to 4 pm, its a restaurant job so i'm standing the whole time. i work out 4 times a week for about 3 hours a day. i do cardio 4 times a week also, for 50 min a day. i'm trying to gain mass without gaining too much fat, goal is to look like leonidas from the 300 movie. so how many calories should i consume to build muscle? should i reduce cardio sessions? any help will be appreciated.
HOW MANY CALORIES SHOULD I CONSUME, Please hELP!!!!!!!!!!!!!
Moderators: Boss Man, cassiegose
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kikinho600
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- Joined: Mon Oct 27, 2008 3:57 am
are you sure you have 14% bf? considering youre 5'6 ,which I am too, and you weigh 149, I weight 127ish I dont know bf EXACTLY but id assume that with your weight and 14%bf youd be pretty muscular already, but I could be wrong OR OR maybe you want MORE lol. but anyhow you need to find your BMR : go here
http://www.bmi-calculator.net/bmr-calcu ... -equation/
do the math and there you go! You need to eat to gain muscle, and make those calories CLEAN. Oh and if youve been eating a "low" cal diet dont just Up your calories all at once do it lil by lil.
GOOD LUCK!
http://www.bmi-calculator.net/bmr-calcu ... -equation/
do the math and there you go! You need to eat to gain muscle, and make those calories CLEAN. Oh and if youve been eating a "low" cal diet dont just Up your calories all at once do it lil by lil.
GOOD LUCK!
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azzistrength99
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- Joined: Fri Dec 05, 2008 11:15 am
How much are you eating now?
How much weight do you want to gain?
How easily do you gain MUSCLE weight?
Are you consistently eating every 2 hours a day?
Unless you are training for a triathlon or marathon, 3 hours a day is too much, you don't want to burn muscle! Also, you need to cut your cardio. Try doing 20-30 minutes of cardio 2x a week. Remember too, you want to gain muscle mass, not fat mass, so make sure you're eating clean. Answer the above questions and I can help more!
How much weight do you want to gain?
How easily do you gain MUSCLE weight?
Are you consistently eating every 2 hours a day?
Unless you are training for a triathlon or marathon, 3 hours a day is too much, you don't want to burn muscle! Also, you need to cut your cardio. Try doing 20-30 minutes of cardio 2x a week. Remember too, you want to gain muscle mass, not fat mass, so make sure you're eating clean. Answer the above questions and I can help more!
Time
Hey man! For active males 2100-2900 calories a day is the standard. IF you are trying to put on weight anywhere up to 5000 calories can be alright. I assume that you are young so, to put on more mass just eat more and lift heavier. Haha I know that is easier said then done though.
If you are really trying to gain size it is most important to focus on your core in the beginning. If you increase the size of your core, through exercises such as squats and deadlitfs, etc.. then the rest of your body will follow.
Don't forget your legs!! If your legs get bigger so will your upper body. So hit the legs hard and consume as many calories as you can. Small meals of 500 to 600 calories 6 times a day would be ideal for you. But beware of too much SATURATED fat and too many carbs. These things will just add fat. Try to stick with as much lean meat as possible and whole wheat carbs.
I wish you the best of luck in your fitness journey
Chris Creed http://www.FitN20.com
If you are really trying to gain size it is most important to focus on your core in the beginning. If you increase the size of your core, through exercises such as squats and deadlitfs, etc.. then the rest of your body will follow.
Don't forget your legs!! If your legs get bigger so will your upper body. So hit the legs hard and consume as many calories as you can. Small meals of 500 to 600 calories 6 times a day would be ideal for you. But beware of too much SATURATED fat and too many carbs. These things will just add fat. Try to stick with as much lean meat as possible and whole wheat carbs.
I wish you the best of luck in your fitness journey
Chris Creed http://www.FitN20.com
Re: Time
Yes, but only for big guys who's bodies can use it. Guys whos bodies don't need 5,000 calories, for bulking with, will get fatty bulk in the long term.BigChris wrote:Hey man! For active males 2100-2900 calories a day is the standard. IF you are trying to put on weight anywhere up to 5000 calories can be alright.
Not to be rude, but you're excluding things like Fish and Egg Proteins.BigChris wrote:Try to stick with as much lean meat as possible and whole wheat carbs.
Also Carb and Protein mixes, like Peas, Beans and Lentils.
Also other foods like Fruit and Veggies for Carbs, and things like Nuts for Fats.
Nothing wrong with Low Fat Dairy either.
Meat and Whole-grain diets are okay, but limiting, and not optimal.
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MikeyRichmond
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H.I.C.D.I.T
Alright we need to make some big adjustments to this workout plan. First things first, cut out the long cardio. You are trying to gain muscle without gaining fat which is tough but do able. Trade in your 50 minute sessions for 10-20 minutes in the morning before you eat. This is called high intensity caloric deficit interval training. These 15 or so minutes are NOT jogging, you want to do interval training. Walk a minute, sprint (all out) for a minute, walk a minute, sprint repeat.. Give it a try for 3 weeks in place of your current cardio and you will see you BF% plummet, trust me. I used to do huge cardio sessions as well but they don't even compare in results man. I know dragging yourself out of bed 25 minutes earlier that usual for work is tough but you'll be stoked with the results. Good luck man! Let me know how you do.