how much do i need ?
- Thread starter weegaz22
- Start date
krieg said:
cheers, the only reason i was looking at 3-4 times a week is cos i didnt want to overtrain, as ive seen on here that you need rest to grow as well
i would also say im quite stable in my weight(go up and down a few pounds but stay the same), which is gonna make it hard for me to put any on...i think
DirkMoneyshot
Well-known member
Krieg what the hell are you talking about. So from your post i take it that only Short people get fat and short people should train frequently? Where are you coming up with this!!
So to really answer your question. The best thing you should do is write down everything you eat over the course of 3 days and add up the totals and divide by 3. That will give you a good starting point on what your maintence kcals are. After that you would be best to add about 500 kcals to the total. Next divide your intake over 40% Protein, 40% Carbs, 20% Fat. (THIS IS A STARTING POINT). After 6 weeks reassess what you've done and make adjustments by either decreasing or increasing your kcals. If your carb sensitive you might need to adjust your % up or down. Divide your meals up over 6 meals.
Also workout as many days that you can recover from. If that means 3 days then so be it. If its 5 just as fine.
Now if thats to much work for you: (I put your weight in there to make it easier)
Workout days
1.5g Protein / lb Bodyweight = 195g
2.5g Carbs / lb Bodyweight = 325g
.30g Fat / lb Bodyweight = 40g
Non Workout Days
1.5g Protein = 195g
2.0g Carbs / lb Bodyweight = 260g
.5g Fat / lb Bodyweight = 65g
That should get you going on the right path. However i think the 1st option is the best. If your not gaining wieght on the second one add 50g of carbs and go from there and see what happens.
Good Luck and remember that gaining weight takes time. Don't get caught up in trying to bulk to fast. Your body can only add so much muscle so fast.
So to really answer your question. The best thing you should do is write down everything you eat over the course of 3 days and add up the totals and divide by 3. That will give you a good starting point on what your maintence kcals are. After that you would be best to add about 500 kcals to the total. Next divide your intake over 40% Protein, 40% Carbs, 20% Fat. (THIS IS A STARTING POINT). After 6 weeks reassess what you've done and make adjustments by either decreasing or increasing your kcals. If your carb sensitive you might need to adjust your % up or down. Divide your meals up over 6 meals.
Also workout as many days that you can recover from. If that means 3 days then so be it. If its 5 just as fine.
Now if thats to much work for you: (I put your weight in there to make it easier)
Workout days
1.5g Protein / lb Bodyweight = 195g
2.5g Carbs / lb Bodyweight = 325g
.30g Fat / lb Bodyweight = 40g
Non Workout Days
1.5g Protein = 195g
2.0g Carbs / lb Bodyweight = 260g
.5g Fat / lb Bodyweight = 65g
That should get you going on the right path. However i think the 1st option is the best. If your not gaining wieght on the second one add 50g of carbs and go from there and see what happens.
Good Luck and remember that gaining weight takes time. Don't get caught up in trying to bulk to fast. Your body can only add so much muscle so fast.
krieg said:
