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question on building mass..


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Posted by: JAja04

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


Posted by: Built

How many do you eat now? Are you gaining? No? Add 500.


Posted by: leg_press

Quote:
Originally Posted by JAja04 View Post
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
As a general rule of thumb if you are gaining consume 1.5g of protein per lb of bodyweight over 6 meals a day and 2gs of carbs per lb of bodyweight over 6 meals a day. Im not clear on the amount of fat per lb sorry. Unless you have to for some reason (sport u play or you are a model) then dont worry bout bodyfat too much, thats what cutting is about. Personally 1.5g of protein per lbs should be suffient, if your body fat is worrying you then play around a little with a ammount of carbs u consume (increase/decrease) until you feel comfortable and are consistantly gaining 2lbs of weight a week.

Peace

LP


Posted by: Built

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.


Posted by: leg_press

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.


Posted by: Built

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.


Posted by: amanda007

Well if you are gaining then increase 1000 in your diet and if you are loosing then decrease 1500 ...


Posted by: LiftBigEatBig

Quote:
Originally Posted by JAja04 View Post
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
Check out this article, I think its exactly what you are looking for:
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.


Posted by: Moondogg

'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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