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Posted by: superclean

...okay...I am 5'3...107 lbs...my trainer wants me at at least 115...the problem?...I am consuming 2285 calories/day and lost 2 pounds...my caloric intake is crazy high!...I was at 109 last week...my diet is awesome...protein intake on the high side...around 15% fat...good carbs...NO cheating...I don't overtrain...low on cardio...what gives?...I upped my calories to 2525 as of today...this is frustrating...I would love to have some mass to show for my efforts...is my caloric intake as ridiculously high as I think it is?


Posted by: BigPapaPump68

Not at all, its actually low. To gain mass you need anywhere from 3000 to 7000 calories a day.


Posted by: Double D

I wish I could take in those calories and lose the weight no problem. I agree with BPP68. You need to up your calories a bit. Atleast to around 3500 if you are losing at your current intake.


Posted by: superclean

does it matter that I'm a female?...aren't my nutritional needs different?


Posted by: fufu

Quote:
Originally Posted by superclean
does it matter that I'm a female?...aren't my nutritional needs different?
I'm no expert, but since you are 5'3 and female I highly doubt you would need 3000-7000 cals.


Posted by: superclean

evrything I read...evry calorie "tool" I use to determine what i should be eating based on my stats says that I need much less...but that's obviously not true as I am NOT GAINING WEIGHT!...what am I missing here?...could my metabolism just be evening itself out?...I guess all I can do is wait and see...has anyone else had this problem?


Posted by: BigDyl

Quote:
Originally Posted by fufu
I'm no expert, but since you are 5'3 and female I highly doubt you would need 3000-7000 cals.


I agree, why are people posting random numbers for calories?


Posted by: Emma-Leigh

Calories in vs calories out. So if you are losing weight - you are obviously expending more energy than you are eating and you need to eat more.

Start by increasing the current intake by 10%. Then wait for 1-2 weeks. If you have not gained weight, increase again. Repeat until you start to gain (for a small female - you want about 0.25-0.5 pounds per week of weight gain)....

Similarly - look at your energy output. So look at your level of cardio... If you are doing too much cardio, decrease this.


Posted by: Double D

Didnt realize she was a female.......and thats what we do around here throw around numbers.


Posted by: StickCity

Quote:
Originally Posted by Double D
Didnt realize she was a female.......and thats what we do around here throw around numbers.

The person is 5'3 107 lbs, how the fuck do you not know she is female? Plus 3000-7000 calories is what a male above 140 lbs would do; calorie intake needs to be between 18-22 times your body weight, I believe, to gain weight and bulk up. I strongly agree with emma. Don't look to put on more than 2-3 pounds per week at the most, remember easy come easy go.


Posted by: Double D

Quote:
Originally Posted by StickCity
The person is 5'3 107 lbs, how the fuck do you not know she is female? Plus 3000-7000 calories is what a male above 140 lbs would do; calorie intake needs to be between 18-22 times your body weight, I believe, to gain weight and bulk up. I strongly agree with emma. Don't look to put on more than 2-3 pounds per week at the most, remember easy come easy go.
Not going to argue with ya. I have a roomate that is 115lb. guy. So yeah it can be, but like I said not going to argue with ya. Just trying to show people where I am coming from.


Posted by: StickCity

Quote:
Originally Posted by Double D
Not going to argue with ya. I have a roomate that is 115lb. guy. So yeah it can be, but like I said not going to argue with ya. Just trying to show people where I am coming from.

Is he 5'3 with 15 percent body fat too? I think not, so plz restate where you come from


Posted by: aggies1ut

Quote:
Originally Posted by StickCity
Is he 5'3 with 15 percent body fat too? I think not, so plz restate where you come from
I think she stated that her diet consists of around 15% fat, if I am not mistaken.


Posted by: StickCity

hard to read fucked up...I'll rephrase "Is he 5'3 too?"


Posted by: cider303

Quote:
Originally Posted by StickCity
hard to read fucked up...I'll rephrase "Is he 5'3 too?"
relax champ


Posted by: superclean

so wait...is my 2525 kcals/day alright then for my weight?....I am doing minimum cardio by the way...if at all at this point...I'm just so frustrated...I don't necessarily want to gain quickly...I just want to gain...and also....what are your thoughts on my consuming what would be considered a high amount of protein? (like over 200g/day)...how does this play into my dilemma if at all?


Posted by: StickCity

If you are consuming too much protein then you will most likely be shitting and pissing it out; I know my brother has strips he pees on to see if he need to cut back or take more. I would say between 2300 and 3000 calories/day, but if you aren't gaining weight then you might need more. Are you training to gain weight? I would at least give myself 4 weeks to pack on 8 pounds so that you know they are good pounds.


Posted by: Emma-Leigh

Quote:
Originally Posted by superclean
so wait...is my 2525 kcals/day alright then for my weight?....I am doing minimum cardio by the way...if at all at this point...I'm just so frustrated...I don't necessarily want to gain quickly...I just want to gain...and also....what are your thoughts on my consuming what would be considered a high amount of protein? (like over 200g/day)...how does this play into my dilemma if at all?
As I said - NO ONE can give you exact figures. But start with that calorie level and see what happens. If you don't gain anything in one or two weeks, add 10% more and repeat the process.

In regards to excess protein - too much is not only a waste of money - but it is going to be making it harder for you to put on weight.

If you aim for ~1.25g per pound LEAN mass you will be covering more than your requirements. Up to 1.5g per DESIRED lean mass would be OK too (completely excessive - but it would be fine)... Over and above this is just useless and you would be better off saving the calories for carbs/fats - as these are what will give you more 'bang for your buck'.

So, assuming your BF% is about 15% (low for a female, but at 107 lb you are probably not 'fat') - your lean mass is ~90 pounds - so set your intake to 112g to 135g. If you set it for a DESIRED lean mass of 100 pounds (which, by the way, will take you about a year to achieve)... You would be ok to aim up to 150g.

So at 6 meals/day - aim for ~20g from complete sources and you'll be fine. Then just add in a butt-load of carbs/fats.

If you STILL can't gain weight - consider going to your doctor and getting checked for hypermetabolic state - things such as thyroid disease.







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