0

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macronutrient intake for weight gain and muscle

Answered on August 19, 2014
Created June 10, 2012 at 12:05 AM

I am 135lbs 5'8 wanting to gain weight and muscle I used the IF Calculator http://www.1percentedge.com/ifcalc/ to see how much calories i need. i was wondering if these calculations are good for what i am trying to do

Rest Days:2444 calories Carbs-238g Protein-135g Fat-105.8

Work Days:2666 calories Carbs-265.8g Protein-135g Fat-118.1

I do not plan on fasting and also i plan on eating 4-6 meals a day

3806d8d2d78746ce55d8201e67ef3128

(244)

on July 09, 2012
at 06:05 AM

I think this may work for some, but my n=1 has been that adding fat does not promote weight gain. At least on a fairly LC diet. I've tried bumping up my fat cals by a couple hundred daily with no success. Carbs on the other hand have spurred some small gains.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 13, 2012
at 02:54 AM

I weigh about 130, but I want to get up to 145 or so.

4c30c976871d6b6b36370bb9af09452a

on June 12, 2012
at 05:37 AM

How much do you weigh

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2012
at 12:32 PM

Glaceaus, yeah I've found it really does vary from person to person and within oneself, from activity level to activity level. When I wasn't lifting and doing only jiu jitsu (even doing it five times per week) I maintained weight with right about 2000 cals daily. Now with the lifting I'm at that 2400 zone and not gaining bodyfat (not too much anyway;).

4c30c976871d6b6b36370bb9af09452a

on June 10, 2012
at 03:15 AM

Yea I do plan on being really active

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on June 10, 2012
at 02:11 AM

yeah, if you want to become a fat slob

994a3ac5ea55c8561c0eeb5b6e73c8dc

(10)

on June 10, 2012
at 02:02 AM

nice calculator, thanks

Dfe1dfb34939145fe21b3d8fa6832365

(657)

on June 10, 2012
at 01:44 AM

Must vary from person to person a fair amount. I'm 5'8, active a majority of the day, and I maintain over 150lbs on 1800 or so calories per day. Just another reason to find out what works for you.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2012
at 01:26 AM

They do seem high but if he wants to grow muscle that's what he needs I think. Especially at his age. At 32 I'm doing 2450 ish daily and I'm doing ok

Dfe1dfb34939145fe21b3d8fa6832365

(657)

on June 10, 2012
at 12:32 AM

The calories seem high unless you're active most of the day.

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6 Answers

best answer

0
742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 10, 2012
at 11:31 PM

In my opinion that isn't enough. I have been eating 3500 for a while now and I am still not gaining, I am actually losing as a matter of fact. I have no idea if my activity levels are that high or if I have some underlying medical condition, but it is surely activity levels. I work on my feet all day, and then play soccer in the afternoon.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 13, 2012
at 02:54 AM

I weigh about 130, but I want to get up to 145 or so.

4c30c976871d6b6b36370bb9af09452a

on June 12, 2012
at 05:37 AM

How much do you weigh

1
3967ae8ccdd35a794898a892271d27e7

(372)

on July 23, 2012
at 02:14 AM

More protein. Lift heavier. Get a good nights sleep EVERY night.

0
4c8a3f6cc7ed4444467d2e72de8021cd

on December 15, 2012
at 01:29 AM

I have done a couple mass gains in the past year and tracked my food. I am also 5'8" at 131-133( varies day to day). I gained 8-9 pounds(1lb or so was probably fat) in two months doing high protein(47%) and high fat(53%). I was getting a about 200g of protein a day (1.5g protein/lb) and the rest was fat and grass fed butter. I was eating on average 3700cal a day, maybe having a fasting day to up my appetite once every two weeks. If you really wanna put on muscle and strength, go for at the very least 3,000 cals; that is what i started at and increased by 250-500cals once eating that amount of food become rather easy to accomplish. Tracked all my food (amount, recipe, calories, grams of protein, and grams of fat) as well, my training (heavy power lifting, high volume work, with conditioning work once in a while.) I had virtually no carbs except from what was in protein powder and coconut milk, but I have never really been much of a carb eater, so it wasn't a big deal. The only thing I would change with my approach is to add a hefty amount of veggies, I didn't eat too much of them, but I'm not much of a vegetable guy myself. I love meat. The one thing I made sure to do was to listen to my body, if I was tired or lethargic one day, I would rest extensively, drink a lot of water and maybe eat a couple mashed potatoes. Also, workouts in the morning before i eat my meals (usually fuel with butter coffee), allowed me to eat 2,000cal breakfasts. The more work or exercise you do a day, the more calories you should eat, just feel it out. I hope this helps.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on October 05, 2012
at 02:21 PM

I'm trying to gain 15 lbs by the first of the year. I'm attempting to do it with a serious Ketogenic cycling diet with a few extremely taxing lifting sessions and carb re-feed days twice a week. I'm attempting to keep it 100% Paleo, which is very difficult for the carb portions.

With that said, there is a certain amount of "hacking" you can do with manipulation of nutrient-timing. The macros are far less important day-to-day as long as over the long-term, they remain consistent. With that said, it's a rough balance when you are trying to gain muscle, minimize fat, hit certain macros and also keep things "regular" in-terms of other health aspects. I, for one, can't stand digestive distress. Even on Paleo, you can cause some of that if you are eating massive quantities of starchy and non-starchy veggies and a ton of protein.

Two pieces of advice.

  1. Vary your protein sources. I find that eating a wide variety of protein in a variety of ways (some lean, some fatty, some with added fats, etc...) gives the body a much better efficiency. Overloading on the same 2 or 3 things every day gets boring and causes me some digestive problems. It also makes it possible for someone consuming a ton of protein for muscle growth (I'm upwards of 250 grams a day) much easier when the flavors vary.

  2. Vary your veggie sources AND cooking methods. While my carbohydrates are mainly sweet potatoes, squashes, brussel sprouts, broccoli, cauliflower, cabbage and carrots, simply because I love the taste of them, consuming them in the same form day after day can be problematic. For instance, a high-carb day I'll try to hit nearly 300 grams, which is very difficult if that means eating 5 baked sweet potatoes. I find that if I boil one until it's extremely soft and throw that in a protein shake, and then the next time I eat one it's a par-baked potato, it's much easier to "stomach" than just a huge batch of steamed veggies. Some days I'll eat 8 oz of carrots, half-stewed and the other half raw. Variance is a good thing.

0
34b560c8b9ce660d7839fb7e29d7be89

on June 10, 2012
at 11:08 AM

It seems pretty decent assuming your workouts are intense enough. Personally I like to go a little higher on the protein and reserve higher carb intake for days when the intensity hits 10, as in plyo, weights and stretching for up to 2 hours, lower fat on those days and HFHPLC on off days. It's getting closer to summer so I've been shifting towards LC and my lifts are intense but shorter to maintain lean mass while cutting fat. For me any dip in protein intake results in loss of strength and I assume lean mass but I'm just going off of the mirror, scale and my lifts.

0
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on June 10, 2012
at 01:20 AM

You want to gain weight? Wish I had that problem. More fat! Butter on everything! Heavy cream! Olive oil everywhere!

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on June 10, 2012
at 02:11 AM

yeah, if you want to become a fat slob

3806d8d2d78746ce55d8201e67ef3128

(244)

on July 09, 2012
at 06:05 AM

I think this may work for some, but my n=1 has been that adding fat does not promote weight gain. At least on a fairly LC diet. I've tried bumping up my fat cals by a couple hundred daily with no success. Carbs on the other hand have spurred some small gains.

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