1

votes

Need help Gaining weight and Muscle

Answered on August 19, 2014
Created June 08, 2012 at 8:51 PM

I am 20 years old bout to turn 21 next week. I do not workout much-at all . my measurement are 5'8 135lbs i think 120 lean body mass i have a mesomorph type build and I'm looking to gain weight and muscle. i am new to the primal way but, i have been reading lost of post about it. I am going to be working out 3 days weights and sprint one day, tabata other day and a 45min ab workout on a day out the week throw some tai chi in there and i move around alot at my 5hour job. I would like to know how much calories i should consume (so i can keep track), how much carbs and fats i need. My protein intake is gonna be 132gr-148gr...is that good for me to gain weight and muscle. i was thinking my carb intake should be 150gr-160gr- no lower than 140gr and lastly i do not know how much fat i need to balance the rest of my macronutrients. Does anybody have any suggestions or ideas!? much appericated

P.S. I haven't been eating primal but when i start this program i am making my switch I am not that active but, i plan on being ALOT more active

4c30c976871d6b6b36370bb9af09452a

on September 07, 2013
at 01:28 AM

Thanks for the advice. I'm trying to bulk up then lean out don't mind gaining some fat for right now

Adb249ff0b1447d86ed308d0265e2b86

(571)

on September 20, 2012
at 05:18 PM

I just don't see the need for cardio in the OP's situation. I've hardly done any cardio in my whole life and my BP's around 105/65 at 48-years-old from good diet and weights alone. Protein should probably be restricted to 150 g daily for health reasons.

Dfe1dfb34939145fe21b3d8fa6832365

(657)

on June 09, 2012
at 05:16 PM

I apologize, I didn't mean to sound carbophobic. I meant that with him being so active, if he eats a fair amount of carbs and his body fat starts to rise, it will most likely be stoppable by lowering the carbs, or eliminating them.

Bf2291448a06d573f0fdc87cd514e512

(519)

on June 09, 2012
at 11:54 AM

Seems like you're changing a lot of things in your life somewhat drastically, and to that, good luck. Eat more, check out leangains.com. I currently eat till I'm full most of the time, and I stay maintenance at ~135 5'7.5. I'm fairly certain if I ate more meat and fat I would bounce up, but I can't afford it.

81fca18329e68e227cdfef3857bfef96

(1320)

on June 09, 2012
at 06:18 AM

Drink lots of whole milk and lift heavy weights. The Starting Strength program is what you should begin with.

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 09, 2012
at 04:36 AM

Carbs downfall? You can still add fat mass through excess dietary fat. Don't become carbophobe. Assess, eat, workout, eat, then reassess every 2 weeks so you can track your progress.

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4 Answers

1
Adb249ff0b1447d86ed308d0265e2b86

on September 20, 2012
at 05:11 PM

I took up bodybuilding in 1982 at a gym ran by a professional Mr Universe. I feel like I made loads of self-induced mistakes including going crazy trying to add weight; I did a spell on "the gallon of whole milk a day" trip which put on thirty pounds of mostly fat.

The men at the gym all thought the 150 lb guy who walked in was on anabolic steroids because his muscularity and veins were so extreme. That's what they told me later, I spoiled the look with my obsession with adding "mass" and smoothing out.

IMO, find the right program which has to be high intensity, progressive and consistent. Eat six times a day, meat, fish, fats, rice, tubers and probably some protein powder.

Do not do any ab work as generalized weight training gave me thick abs not long ab sessions. Vince Gironda, one of the great physique trainers/legends said skinny beginners shouldn't do ab work as it can shock the nervous system and stall gains.

Tai Chi is so low intensity it is probably harmless but in general curtail all other physical activities. I've always had a sedentary job, it would tough to do heavy workouts alongside physical labor. If you can find a successful bodybuilder let him coach you though the basics; you need the right training and nutrition program.

I like this approach to training nutrition which is basically what I'm doing now but without the modern (neolithic) foods and slightly different macros. Don't aim to bulk up but you will need to eat a lot of food. http://www.bodybuilding.com/fun/eating_made_simple.htm

1
4ce1a8f61ddb106f793b0b3f1cc9c717

on September 01, 2012
at 05:34 PM

45 minute ab workout?

Thats way too much.

Why not break that up and do those at the end if your strength training days?

Also you shouldn't be jumping straight into a workout regime like that. You will burn out in a matter of weeks. Your adrenal glads will be so fatigued you will not want to get out of bed in the mornings(trust me, I did that. Hell I havent even worked out in a week because I messed myself up doing that.)

My advice for you is to start small. Grease the groove as a beginner. Do as little as you can now and get the biggest gains possible. Now I don't mean go to the gym and just do stretching and call it a day. I mean just get a plan that you can physically do everyday, but make it challenging enough that every time you go you will be pushed, but not to your overall max. Your body will start changing quickly and you won't even realize the results till one day you look at yourself in that mirror and you're like damn!

I'd say you should workout no more than 4 days a week starting out. You should strength train 2 days and then do cardio 2 days.

Id do a split like this:

Monday: Strength Training Tuesday: Cardio Wednesday: Off Thursday:Strength Training Friday: Cardio Saturday: Off Sunday: Off

Try that out for a month then decide whether or not to do more days. You may not think this is good advice, but trust me you will burn out in about 2 weeks doing that.

Keep your fat and protein intake higher and your carbs a little low. I'd shoot around 75-120 grams a day. Your protein should be anywhere from .8-1 lb/body weight. Don't stray too much higher on the protein. Even though people preach the more protein the better, it may not always be good. It can mess up your digestive system and liver. As well as the kidney's.

According to this website: http://www.freedieting.com/tools/calorie_calculator.htm

You need roughly anywhere from 2000-2300 a day depending on how active you are. To make things more specific I put you on working out 3 days a week and that set you at 2191 calories a day. This website is very accurate and I have used it myself in the past to track how much I need a day, and needless to say it has helped me achieve a decent 6 pack(need to get back to working out to maintain it though) but your body may be different and go through calories like they are nothing.

Adb249ff0b1447d86ed308d0265e2b86

(571)

on September 20, 2012
at 05:18 PM

I just don't see the need for cardio in the OP's situation. I've hardly done any cardio in my whole life and my BP's around 105/65 at 48-years-old from good diet and weights alone. Protein should probably be restricted to 150 g daily for health reasons.

0
D45e43b08cd99a04f5d4294a871e1078

(1010)

on June 09, 2012
at 11:09 AM

Well I suffer also from not having a thick enough body as I should. I'm very thin and lean, it's not a good look. What I've found from all the experimenting with food and exercising, is that I'm sick of killing myself with the purpose of thinking its going to make me have a better body, that is a LIE!

I've seen a little positive results from diet, but at least its something, and got nothing from a LIFETIME of working out!

Raw paleo diet is completely different than a paleo diet. Eating raw fruits and vegetables may make you feel clean, and painless. But eating raw animal meat and parts is for strength really changes your body, but not necesarilly builds, but definitley transforms it, that will definitely happen.

0
Dfe1dfb34939145fe21b3d8fa6832365

on June 08, 2012
at 09:11 PM

What you said sounds good. I like your highly active approach, vs just lifting.

I think the general idea is to at least match your protein intake in grams, in fat grams.

In my opinion, I started at 128lbs, 5'8 three years ago when I first started working out, don't be afraid to eat to your hearts content of FAT AND PROTEIN. If you're highly active and lifting, carbs will really be your only downfall, as far as fat gain is concerned, unless you are able to eat absurd amounts of food anyway.

If you want to almost insure no fat gain, take up an IF protocol like leangains, or if you want to push your limits, One Meal Per day.

Just my advice. I wish you the best of luck.

4c30c976871d6b6b36370bb9af09452a

on September 07, 2013
at 01:28 AM

Thanks for the advice. I'm trying to bulk up then lean out don't mind gaining some fat for right now

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 09, 2012
at 04:36 AM

Carbs downfall? You can still add fat mass through excess dietary fat. Don't become carbophobe. Assess, eat, workout, eat, then reassess every 2 weeks so you can track your progress.

Dfe1dfb34939145fe21b3d8fa6832365

(657)

on June 09, 2012
at 05:16 PM

I apologize, I didn't mean to sound carbophobic. I meant that with him being so active, if he eats a fair amount of carbs and his body fat starts to rise, it will most likely be stoppable by lowering the carbs, or eliminating them.

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