1

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Carbs and Weight Gaining

Answered on September 12, 2014
Created December 03, 2012 at 4:52 AM

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

2e1591c76896828077b930de5107f1af

on January 02, 2013
at 03:07 AM

@ wisper: im meant 1.0g per pound of bw, my bad, but that @tom s: how said fat was not added?

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2012
at 05:39 PM

That's a very rough guidance, and quite inaccurate for me. I've eaten 175g carbs per day while consistently losing fat weight for over a year while making modest gains in strength. I carb cycle gangn... LG style (50-100g on off days, 300g or so on training days). I'm 70kg male, lift 3 days a week, no cardio.

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2012
at 05:35 PM

That comes out to less than 20g of protein for most males, which is way below any guidance I've heard. Sure, most bodybuilding guidances overstate protein needs, but yours is taking it to the other extreme. Note there's generally little to no ill effects from high but reasonable protein consumption (up to perhaps 250g per day for average males), but consuming 20g (or even 50g) can cause nutrient deficiencies, since delicious meat is generally rich in them.

56bc750affa41124e1142a6e8e239e3d

(145)

on December 31, 2012
at 04:28 PM

Yep, and your best bet is to get about 30-50g of those carbs 15-40mins after working out to prime the recovery.

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3 Answers

1
D05f3050dc3d973b8b81a876202fa99a

(1533)

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.

1
B84597b7853f695c90593a6dc659078a

on December 03, 2012
at 02:13 PM

According to the carb curve on Marks Daily Apple you should be looking at 150-300g a day depending on activity level. The carb cycling you have described in your post akin's itself to the Leangains method, which has quite the following in both paleo/non-paleo circles.

56bc750affa41124e1142a6e8e239e3d

(145)

on December 31, 2012
at 04:28 PM

Yep, and your best bet is to get about 30-50g of those carbs 15-40mins after working out to prime the recovery.

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2012
at 05:39 PM

That's a very rough guidance, and quite inaccurate for me. I've eaten 175g carbs per day while consistently losing fat weight for over a year while making modest gains in strength. I carb cycle gangn... LG style (50-100g on off days, 300g or so on training days). I'm 70kg male, lift 3 days a week, no cardio.

0
2e1591c76896828077b930de5107f1af

on December 03, 2012
at 01:38 PM

you only really need 0.1/per pournd of bodyweight of protein, 0.5 or so/per pound of bw and the rest of your calories should come from carbs, thats what i do and it works gr4eat

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2012
at 05:35 PM

That comes out to less than 20g of protein for most males, which is way below any guidance I've heard. Sure, most bodybuilding guidances overstate protein needs, but yours is taking it to the other extreme. Note there's generally little to no ill effects from high but reasonable protein consumption (up to perhaps 250g per day for average males), but consuming 20g (or even 50g) can cause nutrient deficiencies, since delicious meat is generally rich in them.

2e1591c76896828077b930de5107f1af

on January 02, 2013
at 03:07 AM

@ wisper: im meant 1.0g per pound of bw, my bad, but that @tom s: how said fat was not added?

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