New Member; Did my homework, ready for advice.

I currently weigh 161.8 lbs. at 6'1" and a couple months short of 21 years old. I'd like to put weight on. I believe I'm around 10-15% body fat as I can see my abs I have left over from my days working out inconsistently. Based on this I believe I have about 145 lbs. of lean mass based on a liberal 10% body fat. My caloric intake is based on two different opinions, the 13-15 from the homework thread, and the 18-20 from the "10 Things You Must Do to Gain Muscle Mass!" As far as carbs go, I wasn't sure how to calculate what was needed here. I work from 7 a.m. to 3:30 p.m. Monday through Friday as a metal fabricator. I'm always at temperatures equal to those outside(Texas). Work involves frequent lifting and movement about the shop. The lifting can be extremely heavy in most cases. Hopefully that can give you guys an idea of what my carb requirements would be. I'm not interested in getting cut, but rather in gaining muscle mass. So, based on what I've read I need to take in the following:

Protein: 145+ g
Carbs: Wasn't really sure how to get an idea of what I needed.
Fat: 72.5+ g
Calories: 2,175-2,900

So I've read the homework section as well as the "10 Things You Must Do to Gain Muscle Mass!" thread. I know that I need to focus heavily on free weights in high weight and low reps.

It's been about a year and a half since I worked out, but this was never consistent and only with the advice of people who are going nowhere in weight or muscle mass. I'm ready to do things right. Ready for your advice on diets, exercise routines, meal planning, best time(s) of the day to work out and eat, and anything I'm overlooking.

Napkin Legend, welcome to IronMagazine Forums! :thumbs:

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welcome !!!

no, you need to focus heavily on eating more food...over 6 foot and a bulking diet under 3k calories??? :wits: Get off your damn calculator and start cooking.

oh....and hi

Welcome to the board.

Welcome to IMF

Based on your sex age height weight physical job and desire to put on size off the top of my head I will tell you eat 250+ grams lean protein per day and 150grams of fat plus 200+grams of carbs and see how many calories that is. I don't know what calculator you used but I am a girl and I eat 250grams protein per day 120 grams carbs and 100 grams fat when I am DIETING.

Quote:

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Originally Posted by Napkin Legend

I currently weigh 161.8 lbs. at 6'1" and a couple months short of 21 years old. I'd like to put weight on.

Protein: 145+ g
Carbs: Wasn't really sure how to get an idea of what I needed.
Fat: 72.5+ g
Calories: 2,175-2,900

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At age 21 and 6'1" I weighed 180 lbs and was skinny. You must be rail thin. Definitely pick up the food intake in a big way. For a target weight of 200 lbs and moderately physical activity, your maintenance calories are 3,500. Shoot for 4,000 to gain weight. This is my own target, at twice your age and more of a sitting-on-my-ass daily routine, and I still have trouble putting on pounds.

Thanks everyone for the help. I've got what I need now. I know this isn't the appropriate section of the forums, but anyone who may be following this thread recommend any weight gainers, or should I stick purely to a grocery store food intake?

Quote:

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Originally Posted by Napkin Legend

Thanks everyone for the help. I've got what I need now. I know this isn't the appropriate section of the forums, but anyone who may be following this thread recommend any weight gainers, or should I stick purely to a grocery store food intake?

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See what you can do with food and whey protein. You can get creative with a blender peanut butter bananas etc. Seriously you can do this with food I don't even think it will be hard. Try it first really 100%

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welcome