How many carbs do I need a day to gain weight and muscle I'm about 135 5'9 trying to get towards 155. Ill be taking in 1.2-1.3x my bodyweight in protein, maybe some high carb low fat workout days and high fat low carb off days!? Also ill be using bodyweight exercises from yayog. Im just trying to get my macros right any suggestions comments will be appreciated
asked byOptimoPrime (50)
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on December 31, 2012
at 04:22 PM
Carb cycling works very well, but you'll have to make sure you're eating a surplus on training days especially if you want to add weight. In your case, you probably want to be eating somewhere around 20-30% above your maintenance calories whatever they are. Lyle McDonald has posted a few easy formulas for men and women that conform to some of the other more complicated ones fairly well. For men, 15 x body weight = maintenance and for women it's just multiplying it times 14 instead. I found this to work fairly well for myself.
Once you have those maintenance calories figured out, give or take depending on activity level (my advice is to underestimate here it just always ends up being more accurate) just add the desired surplus for growth. Don't go too crazy with it, especially if you're not eating VLC or if you've had weight issues before because consuming huge amounts of carbs and no fat is a recipe for disaster. Otherwise, I would say you're in good shape.
Oh and throwing some heavy lifting in there will probably save you A LOT of time if you're trying to add 20 pounds of muscle. I guess you could do it with bodyweight exercises, but I can't see that happening anytime soon.
on December 03, 2012
at 02:13 PM