Thread: Carbs

Hello,
I'm 5'10, roughly 180 lbs. I train about 4 times a weeks for about 70 min, with 2 sessions of 30 min cardio. I would like to gain some weight. about how many grams of carbs/protein/ etc should i be taking a day? thanks for your help.

Originally Posted by bcboy

Hello,
I'm 5'10, roughly 180 lbs. I train about 4 times a weeks for about 70 min, with 2 sessions of 30 min cardio. I would like to gain some weight. about how many grams of carbs/protein/ etc should i be taking a day? thanks for your help.

No one can tell you how much you need to eat! It is very individual.

How much are you eating now? Have you calculated how many calories you take to maintain your weight?

What is your BF%?

If you want to gain mass then first find your maintainence calories. A rough guestimation can be done with formulae - but then you are best to sit at that level for a few weeks to see if it is correct.

eg: Usually, most average people doing 4-6 training sessions a week maintain at about Total requirement = [(LEAN MASS (kg) x 21) + 400] x 1.5

So if you were about 15% then this is ~ 2700-2800 cals

Which I would do at about:
2 x lean mass carbs = 300g carbs
1.5 x lean mass protein = 240g protein
0.4 x lean mass fats = 65g fat

Start at that and wait for 2-3 weeks then remeasure yourself. If you maintain your weight then you have found maintainence. Then you simply need to add ~10% more calories - which is ~250-300 cals. And you are best to initially add carbs and/or fats to achieve this.

So you could increase to:
350g carbs
240g protein
75g fat

Then stay at that level again for 2 more weeks.

Repeat until you are satisfied.