In an attempt to bulk I have been consuming close to 3500 calories a day, with 11% coming from protein, 20% carbs and 69% of my total calories coming from fat. I am currently 5'7 and 133 pounds and I am looking to get to at least 146 pounds. I have been consuming a ton of starch and fat, but have been limiting my protein to 100 grams daily and I was wondering whether that was too low. I have gained 4 pounds in the last months but I don't see a noticeable improvement in muscle.
EDIT: I'd like to add that I consume this much protein because I hear you only need 1.5g/kg to create muscle and any excess could be stressful for the liver. Am I wrong in thinking that? Or should I shoot for 1 gram/lb?
asked byROB_3 (3536)
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on May 11, 2011
at 11:58 PM
According to most sources, that is low on protein for bulking. I am just alluding to some of the top trainers on that, so I can't defend it.
Depending on what your time frame is, I would say that the easiest way to put on that weight can be summed up in two words:
You could loosen up on the Paleo for a while and get more strict when you get to a weight that you like.
on May 12, 2011
at 01:34 AM
You definitely need more protein. In the bodybuilding circles, it's common to eat at minimum one gram per pound of body weight. Some people calculate that on lean mass (fat weight not considered), others don't.
Seeing that dairy is off the menu, try to mimic what it does. First, it provides fat, protein and carbs, all of which help you build mass. Another thing is the insulinogenic response to milk proteins, which causes your muscles to uptake aminos and glucose, and then building muscle. If you can take whey, then add that to some coconut milk or something, and eat a bit of carbs at the same time. I'm not really sure how you can mimic the insulinogenic response, other than just timing one of your meals to 30min after work out, or sooner.
Focus on getting plenty of protein throughout the day, and maybe focus on eating 50g or so, along with some carbs post work-out.
on May 12, 2011
at 12:35 AM
A man might have to eat quite a bit more calories than that to build serious muscle. Plus generally, trainers (including Robb Wolf) recommend a gram of protein per pound of body weight. Check out CrossFit football and 70's Big, they are all about getting big and strong. CFFB has great programming. It is tough, but it works. http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition
"How much do I need to eat? 1) More" http://www.70sbig.com/food/