gaining weight, mneed #s

165 5'9 ~15% bf
doing 531 4x/wk
goal to 185 asap

how many calories do i need, and how many carbs/protein? ive usually gone low carb and that might be no good for gaining weight. experienced responders plz

how long will this take

my idae: 2600cals offdays, 3200 ondays (2 workout shakes grapjuice/protein)

if you're gaining weight, keep on doing what you're doing

if you're not gaining weight, eat more


you're probably a novice as far as strength training is concerned, and if you weren't doing 5/3/1 you could gain that weight in a month or two most likely

on 5/3/1 it will probably take a little bit longer if you don't overeat and pile on the fat

i super strong but bad eater.

u suggest i weigh myself everyday to guage if im gaining or not then?

theres too much daily weight variance. Weighing every day will just confuse you. Do it once a week at about the same time of the day, like right after you wake up.

For you 2600 cal/day seems around maintenance. You should shoot for >3000 cal/day and >255 pro/day. Those should be your minimum target, and know that every cal over that target will make your gains a LOT quicker. For example, at 3000 cal a day would be about a 400cal daily surplus. While 3400 cal a day would be a 800cal daily surplus. So twice the rate of gain with just those extra 400 cals. Also dont be so nitty, nothing wrong with eating a bowl of icecream at the end of the day to go from 3000 to 3500 cals.

531 is an intermediate program. From your height/weight, ur a novice. Switch to SS you'll see gains faster that way.

**** 255 pro a day...
**** misinformation...

fuuck.

i intermediate bro not novice SS 2 ez for me

anyone else?

stop trying to be a dumb ass with the way you're typing because typing like a fag isn't going to make anyone want to read what you post let alone respond. Keep that **** up and you'll get banned from here. This isn't GD.

it's a troll

**** 255 pro a day...
**** misinformation...

fuuck.

why do you call it misinformation? because one shoddy study said it wasn't necessary to eat that much?

what about the very experienced, highly regarded strength coaches who say their clients have made the biggest gains while on a diet of at least 1g of pro/lb bodyweight? do you think they are lying or mistaken?

i'm not trying to be an *******... i'm genuinely curious, so try not to read a condescending or negative tone into what i'm saying

i think if your not trying to gain lots of weight really quickly, its recommended for 1.1 to 1.4 g pro/lb a day. Which for OP is 181-231 pro/day. 255pro/day is at 1.5 for OP. But for the fastest way to gain weight, its basically as much protein as you can get and enough calories for muscle protein synthesis (MPS).

If OP eats like 185g pro and 3500 cal a day, protein makes up about 20% of calories. Whereas 3500cal/255g pro, protein is about 30%. Thats a huge difference. In the first case, all those extra calories wont have enough protein for MPS and they'll go into fat storage. In the latter, those calories will get used up making protein.

If your trying to stay at weight maintenance then you dont need so much protein because that extra protein will be converted into energy. You're not eating at a calorie surplus, so the body will use that protein for energy instead of MPS.

if your more interested in this then go read up at Lyle McDonald - Bodyrecomposition (http://www.bodyrecomposition.com ).

As for OP, being a novice is the best time for strength training. You see gains the quickest. Also you're a twig. Im 5'11 and 3 months ago i was 169lbs and i felt i was too skinny. I cant imagine being 10 inches taller and weighing even less. Then i decided to bulk and gained 14lbs in a month. I averaged 3600 cal and 290 pro over the month. Turns out those intake estimates were low as my weight gain was much faster than expected.

During that time i switched to madcow 5x5, an intermediate program. After the month and 14lbs heavier, i felt i was a lot stronger but my #s was going up as fast. I could definitely lift more than what the program said to do. I thought bout switching back to SS for a couple weeks but didnt because i enjoyed going to the gym more knowing that it wouldnt be ridiculously difficult to get through the workout.

6'9 165 15%?!? Can we get some pics? Or was that a typo and you're really 5'9? That would make much more sense.

stop trying to be a dumb ass with the way you're typing because typing like a fag isn't going to make anyone want to read what you post let alone respond. Keep that **** up and you'll get banned from here. This isn't GD.

why u spam my thread? help or gtfo niblet

6'9 165 15%?!? Can we get some pics? Or was that a typo and you're really 5'9? That would make much more sense.

5'9 sum21 hax my post

why do you call it misinformation? because one shoddy study said it wasn't necessary to eat that much?

what about the very experienced, highly regarded strength coaches who say their clients have made the biggest gains while on a diet of at least 1g of pro/lb bodyweight? do you think they are lying or mistaken?

i'm not trying to be an *******... i'm genuinely curious, so try not to read a condescending or negative tone into what i'm saying
255 is not 1g pro/lb though, prob wat he was sayin

;16874983']i think if your not trying to gain lots of weight really quickly, its recommended for 1.1 to 1.4 g pro/lb a day. Which for OP is 181-231 pro/day. 255pro/day is at 1.5 for OP. But for the fastest way to gain weight, its basically as much protein as you can get and enough calories for muscle protein synthesis (MPS).

If OP eats like 185g pro and 3500 cal a day, protein makes up about 20% of calories. Whereas 3500cal/255g pro, protein is about 30%. Thats a huge difference. In the first case, all those extra calories wont have enough protein for MPS and they'll go into fat storage. In the latter, those calories will get used up making protein.

If your trying to stay at weight maintenance then you dont need so much protein because that extra protein will be converted into energy. You're not eating at a calorie surplus, so the body will use that protein for energy instead of MPS.

if your more interested in this then go read up at Lyle McDonald - Bodyrecomposition (http://www.bodyrecomposition.com ).

As for OP, being a novice is the best time for strength training. You see gains the quickest. Also you're a twig. Im 5'11 and 3 months ago i was 169lbs and i felt i was too skinny. I cant imagine being 10 inches taller and weighing even less. Then i decided to bulk and gained 14lbs in a month. I averaged 3600 cal and 290 pro over the month. Turns out those intake estimates were low as my weight gain was much faster than expected.

During that time i switched to madcow 5x5, an intermediate program. After the month and 14lbs heavier, i felt i was a lot stronger but my #s was going up as fast. I could definitely lift more than what the program said to do. I thought bout switching back to SS for a couple weeks but didnt because i enjoyed going to the gym more knowing that it wouldnt be ridiculously difficult to get through the workout.

3500cals wtf isnt that 2 much for me im only sub 170 right now, 200lbers can maintain on 3k cals man

and i not novice, nor do i need training advice right now, just food plan. i strong bro (truth)

14lbs in a month, srs or troll idk how much fat is that? like 13lb o,o?

since your really 5'9, then ok you can be an intermediate.

You said you wanted to gain the weight asap, it takes about 3500 extra calories for lb of weight gain. So at 3500cal/day - 2600 cal (maintenance) = 900cal/day surplus. Over a week thats adds to 1.8lbs. Its gonna take 10 weeks to gain the 20lbs you wanted.

I measure with calipers once a week. it was always around 19-22% bodyfat. Yeah they aren't very accurate but i was always getting around the same %s. Plus visually i didnt see an increase in bodyfat. So it was mostly muscle gained.

i have a log on another forum detailing my progress if you care to read bout it.
SaiYeN gets (somewhat) strong - Health and Fitness Forum (http://forumserver.twoplustwo.co m/85/health-fitness/saiyen-gets-somewhat-strong-1097477/)

kdt is a troll, man

quit wasting time with him

why do you call it misinformation? because one shoddy study said it wasn't necessary to eat that much?

what about the very experienced, highly regarded strength coaches who say their clients have made the biggest gains while on a diet of at least 1g of pro/lb bodyweight? do you think they are lying or mistaken?

i'm not trying to be an *******... i'm genuinely curious, so try not to read a condescending or negative tone into what i'm saying

was just at an international symposium, for protein synthesis in muscles 3 grams of leucine is enough for maximal mTOR signaling for 24 hours.... this means 3 ****ING GRAMS of leucine is enough for anyone for maximal muscle gain assuming excess calories.

They can now tag carbon in any molecules and see where it goes into your body and what it does... they've tagged alot of amino-acids and seen how they affect muscle growth, and only leucine seems to be a factor and only the part of lecuine that gets metabolized to RMB (about 5% of leucine in blood).

This is the part that lights up your protein synthesis and keeps it elevated for prolonged periods, of course you need building blocks for said protein, but seriously 255g is waaaay too much for anyone and the excess just get metabolized to fat and is heavy for your kidneys.

That being said, it's probably not too dangerous to eat 255g but it is... way too much :D

kdt is a troll, man

quit wasting time with him

y u call me troll? how about u get out of my thread if u not gona help

;16877023']since your really 5'9, then ok you can be an intermediate.

You said you wanted to gain the weight asap, it takes about 3500 extra calories for lb of weight gain. So at 3500cal/day - 2600 cal (maintenance) = 900cal/day surplus. Over a week thats adds to 1.8lbs. Its gonna take 10 weeks to gain the 20lbs you wanted.

I measure with calipers once a week. it was always around 19-22% bodyfat. Yeah they aren't very accurate but i was always getting around the same %s. Plus visually i didnt see an increase in bodyfat. So it was mostly muscle gained.

i have a log on another forum detailing my progress if you care to read bout it.
SaiYeN gets (somewhat) strong - Health and Fitness Forum (http://forumserver.twoplustwo.co m/85/health-fitness/saiyen-gets-somewhat-strong-1097477/)

i'd loike to gain asap without gaining teh high fats though. i do not want to be 19% bf o.o

if u gained lots of weight and stayed at same bf%, u got a lot fatter bro (fat lbs)