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XcelKrush said:I have been eating just about everything and making some good gains, right now I run about 3500 calories a day and my weight is slowly going up. But how much should I aim to gain per week? Im 16 so my metabolism is nuts. I dont really want to gain any fat though. Should I stick to a pound a week?
XcelKrush said:I have been eating just about everything and making some good gains, right now I run about 3500 calories a day and my weight is slowly going up. But how much should I aim to gain per week? Im 16 so my metabolism is nuts. I dont really want to gain any fat though. Should I stick to a pound a week?
Yeah, I weigh less than you and I eat 3.5 -4 K calories a day. Alot of food. I get 1.5 grams protein/pound of bodyweight. About .45-.5 grams fat per pounds of body weight. And the rest is carbs. Alot of them.Kracin said:just about everything huh? im eating just over 4k lol and im still hungry. to gain you have to eat, 1 pound a week is great, i gained about 10 lbs in 2 months and about 1% bodyfat (from 5%to 6%). which in terms of gain is good. you cant just gain lean body mass, if you only gained lean mass at a low bodyfat, the bodyfat would just get dangerously low. its all trial and error though. if you see that your gaining a pound a week (ON CLEAN FOODS!) then thats good, keep that and have your bodyfat tested once a week or so. and for your exercises, compound lifts (benchpressing, squats, deadlifts, bb curls, etc) like the others said, are the way to go, big weight low reps for intense workouts that really give your muscles a good tear. and for gaining and eating, keep your carbs way above your protein, the protein really needs to be maybe 1.5x your bodyweight, the carbs should be well above that though. thats what will make or break your clean gains, dont just shove things like peanut butter in you for calories.