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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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#1 |
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Registered User
Join Date: Feb 2008
Location: Pitts/ PA
Posts: 20
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question on building mass..
Is there a general guideline or rule of thumb as to how many calories a person should eat per pound of bodyweight. I'm told to eat big.. I'm eating big and clean but feel like my body fat is headed higher. I'm 225 with 16% bodyfat. (189 lean body mass) how many calories should i eat?
Jay |
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#2 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 2,748
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How many do you eat now? Are you gaining? No? Add 500.
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#3 | |
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Starting a fresh
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Quote:
Peace LP |
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"Lift big, eat big, rest big"
"Rome wasnt built in a day" "Go heavy or go home." |
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#4 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 2,748
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Fat at least half a gram per pound lean mass. The protein recommendation is also per pound lean mass.
Carb dosing is highly variable, since there are no essential carbohydrates. Some do better in increasing carbs, some by increasing fats. If you hit your minimums for protein and fat, and you're making gains, you're golden. When you stall out you'll have to increase your calories. |
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#5 |
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Starting a fresh
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Thanks built, some people have told me 1g per lbs some ppl have told me 2g per lb so i took an average of 1.5g per lbs.
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"Lift big, eat big, rest big"
"Rome wasnt built in a day" "Go heavy or go home." |
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#6 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 2,748
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The minimum usually tossed around is a gram per pound LBM. I tend to use LBM rather than bodyweight because for very overweight individuals, there's a profound difference and my off-the-cuff advise is "feed the part you want to keep" - ie the lean mass.
Minimum or no, I personally like my protein at 180g or higher a day - with all my massive 114 lbs of lean mass! LOL! I also like my fats high - 80-120g a day makes me happy. But I sometimes have to go as low as 60g, which is STILL high compared with what most bb cut on. |
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#7 |
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Registered User
Join Date: May 2008
Location: usa
Posts: 8
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Well if you are gaining then increase 1000 in your diet and if you are loosing then decrease 1500 ...
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#8 | |
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Registered User
Join Date: May 2008
Location: Vancouver, BC
Posts: 2
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Quote:
Basic Nutrition Guidelines for HardGainers | HardGainer's Guide Browse around on the site a bit, I think you will find all the articles quite useful. |
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#9 |
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Registered User
Join Date: Apr 2008
Location: Ireland
Posts: 132
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'Well if you are gaining then increase 1000 in your diet and if you are loosing then decrease 1500 ...'
are you talking about calories? dont know where you read that information, but i wouldn't be recommending it to anyone else. |
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