2

votes

Muscle and Weight Gain advice

Answered on August 19, 2014
Created June 13, 2012 at 5:42 AM

i'm 135lbs 5'8 I calculated my caloric intake with the IF calculator (i don't plan on fasting) and here it is Rest Days: 2444cals Fat:105.8g Carbs:238g Protein:135g Work Days: 2666cals Fat:118.1g Carbs:265.8 Protein:135g

Is this good(healthy) for weight and muscle gain? Should I cut down on the carbs because it seems like a lot of carbs or should i raise the other macronutrients or...? Not trying to gain fat but, do not mind gaining a little. I will be working out 3 days a week using this [url=http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html?page=21]Dumbbell Only Home Or Gym Full Body Workout | Muscle & Strength[/url] (because I only have dumbbells) I'm going to do The Burpee on a day and the prison workout another week but, most days using my routine any suggestions for macro intake

C3bc92e6b5eba45dc55f43ac3c70cc25

on July 11, 2012
at 11:52 AM

Carbs are not necassary for protein synthesis to occur. But you'll short change yourself restricting carbs if muscle gain is your goal. Carbs fill glycogen which gives you that "full" look.

4c30c976871d6b6b36370bb9af09452a

on June 13, 2012
at 08:06 PM

really!? how so because i hear you need at least some carbs

85178e006119b00322a2401c494dd3a4

(644)

on June 13, 2012
at 05:25 PM

I'm almost the exact same height and weight, so I'm interested in answers to this. I'm usually around 2200 - 2500 cals per day, with fat at 157g, carbs at 128g, and protein at 103g. My protein is too low, I'm sure - I need to get it up to where yours is.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on June 13, 2012
at 10:52 AM

Carbohydrates are not "necessary" for muscular growth to occur.

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5 Answers

best answer

0
C45d7e96acd83d3a6f58193dbc140e86

on July 18, 2012
at 01:18 AM

Sounds like a decent ratio for workout days, but maybe doing a little less carbs and a little more fat on non workout days. Not sure if that workout plan will build much mass though. I would look at doing some lower rep, heavier weights if you want mass.

1
68294383ced9a0eafc16133aa80d1905

(5795)

on July 18, 2012
at 01:00 AM

On days I do intense strength training (twice a week usually) I tend to follow a route advised by Mauro DiPasquale about carbohydrates not being needed to build. While taking them post-workout possibly being harmful, I disagree with him, but I don't lather up a ton of carbs right after a workout either. I always try to get some protein (eggs and chicken are staples) and will throw in carbs if they fit what I want to eat (squash or sweet potatoes are my favorites). With that said, it's definitely NOT necessary to pound carbohydrates post-workout. It's good to get them in eventually, more importantly to replenish glycogen and get an additional boost in energy (I find it sometimes helpful for recovery).

1
Ccacf7567273244733bc991af4ac42ed

on June 27, 2012
at 10:49 AM

Typically, reducing carbs (in favour of fat) on rest days and having more carbs around workouts is what is recommended. Genetics will determine to some extent how much you need to overeat by, as will sleep quality etc. If you're willing to take time over it then you needn't gain fat but otherwise it's generally assumed to be inevitable. You can always start on the cautious side, and then if you're struggling to recover and improve regularly in your workouts then eat more. I'd say measure your carb intake by what you need. Because of the time delay and difficulties some have transitioning to burning fat, there's not a lot of info out there on strength-training low-carb, so if you're comfortable on carbs then you'll need to eat some to get through the workout, but honestly you're not going to burn thousands of calories so I'd take your time and not eat tooo massively. I'm not sure how much mass increase you'll necessarily see with just dumbbells though.

0
0b4326a4949718451a8571b82558dc10

on July 18, 2012
at 01:08 AM

I started eating white rice and sweet potatoes in large quantities after workouts and I'm growing like I'm on roids...I did gain a little fat but overall sweet potatoes, potatoes & rice = paleo steroids.

I would suggest almost 'binging' on healthy carbs (with protein of course) up to 4 hours after a workout...if you gain too much fat you can cut back...I just know this works for me.

0
E753cf7753e7be889ca68b1a4203483f

on June 13, 2012
at 09:47 AM

Your macro ratios are OK! The levels of carbs are adequate but not to high for gaining. Low carbing (<20E%) doesn't go well with muscle building, specifically if your are using anything but superslow strength training or other similar system (slow burn etc). Don't eat more protein than your current level, which is more than adequate.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on June 13, 2012
at 10:52 AM

Carbohydrates are not "necessary" for muscular growth to occur.

4c30c976871d6b6b36370bb9af09452a

on June 13, 2012
at 08:06 PM

really!? how so because i hear you need at least some carbs

C3bc92e6b5eba45dc55f43ac3c70cc25

on July 11, 2012
at 11:52 AM

Carbs are not necassary for protein synthesis to occur. But you'll short change yourself restricting carbs if muscle gain is your goal. Carbs fill glycogen which gives you that "full" look.

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