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Author Topic: Calories  (Read 4275 times)
Ashpan89
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Posts: 6


« on: January 11, 2017, 05:49:07 PM »

Hi all just looking for some advice I have just started strength training and looking for nutrition advise. I weigh 192 ponds im roughly eating about 2300 calories a day and I'm trying to build muscle I know I've got to up my calorie intake. On training days I roughly have 192g protein 260g carbs 80g fat think what I'm worried about is putting weight on As I once was a big kid 17stone 7 big. I'm asking how much more do I need to up my intake by to build muscle thank you in advance Ash.
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Dan94
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« Reply #1 on: January 11, 2017, 06:56:58 PM »

Trial and error bro. Add a couple hundred calories and see how you react. Some people just need a couple hundred calorie surplus to gain muscle, others need a couple thousand... depends largely on your body and metabolism.

Also, may be worth switching to hypertrophy type training instead of strength training, to maximise muscle gain. 
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Ashpan89
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Posts: 6


« Reply #2 on: January 14, 2017, 04:21:59 PM »

I'll give that a go thank you pal I suppose you have to just persist with it.

I was trying hypertrophy but my friend advised me to do the strength training as it would help gain muscle and strength. To be honest I do feel that I have started growing muscle it's just keeping up with it and maintaining.
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Loafman
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Posts: 122


« Reply #3 on: January 14, 2017, 05:47:45 PM »

Just a quick heads up, the macro breakdown you mention is over 2500 calories a day, not 2300.

Protein: 192g (192 x 4 = 768 cals) = 30.4% of calorie intake
Carbs: 260g (260 x 4 = 1040 cals) = 41.1% of calorie intake
Fats: 80g (80 x 9 = 720 cals) = 28.5% of calorie intake

Total: 2528 calories.

If you find you are also gaining fat easily on this macro breakdown it may be an idea to drop the carbs a little and up fats to compensate. This works well for some people, myself included.. I run 35% of cals from protein, 30% from carbs and 35% from fats.. although I am dieting down at the moment. Fat don't make me fat, carbs do!   Grin
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Ashpan89
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Posts: 6


« Reply #4 on: January 16, 2017, 06:51:43 PM »

Thank you for your advice I'm going to do this.you sound like my self basically I'm worried of putting on weight again. I'm trying to get my diet sorted for growing muscle.

Thanks again Ash
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Loafman
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Posts: 122


« Reply #5 on: January 16, 2017, 11:59:59 PM »

Avoid processed carbs if you can (sugars, white flour etc.) as they can also lead to fat gain in some people. In order to gain muscle it is likely you will gain some body fat though, that's usually how it works. And gaining muscle, depending on your body make up, can sometimes be a slow old game. Stick with it, play with your macros if you need to, eat clean and you'll find your way.
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lou t
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« Reply #6 on: May 07, 2017, 02:10:28 PM »

at the age of 60 last year I was competing powerlifting. I was 150lbs in  November of 2015. I started to increase calories from 1700. by April 2016 I was up to 2800 cal. I added around 10- 15 g of carbs and about 1 g of fat. I stayed @ 200 g of protein. I added these calories every 2 weeks. Some weeks I wold skip adding the extra calories.

I weighed myself and took a waist measurement once a week to make sure I wasn't putting on too much fat. I accepted the fact that i would gain a little fat. I had a hard stop weight @ 162lbs and waist @ 34.5

I found that you can't get stronger without eating enough calories. its hard to impossible to thread the needle where you eat exaclty the right amount as to not gain some fat. 
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