Gotta gain weight! muscle and body fat!

[seank02]

Hey wuts goin on everyone. This is my first post so go easy on me. Anyways I am on a "pack the pounds on as quick as you can" program. I am 6'1" 135lbs and i hat being skinny but never got my self to stick to high calorie diet and workin out in a routine. I want to gain mostly muscle but i definetly want to get my body fat % up to around 12-15%. I am planning on starting at a 3000 calorie diet and working my way up if i dont see any gains but my question is how many carbs, fats, protiens, fibers, water, vitamins etc. (did i miss anything else?) should i be consuming in a day and what are good sources for all these?

Thanks guys.

 

[jaim91]

http://www.ironmagazineforums.com/showthread.php?s=&threadid=5988&highlight=Bulking+Plan

Rule of thumb: 15 - 18 cals per lb. of body weight

Hope this helps! Good luck!

 

[bigss75]

I would just say eat as much as your can of somewhat healthy stuff

 

[Seanp156]

http://www.ironmagazineforums.com/showthread.php?s=&threadid=5988&highlight=Bulking+Plan

Rule of thumb: 15 - 18 cals per lb. of body weight

Hope this helps! Good luck!

If I ate that trying to bulk, I'd probably lose weight or maintain at best. 15 x 185 come to about 2700 and 18 x 185 comes to abour 3300... I have trouble gaining weight at 3900 and my metabolism's not especially fast either.

If I were you, I'd shoot for 4000 cals to start with if you can manage to eat that much, but sometimes you gotta work your way up to eating that much each day.

As for macros, I don't really know the exact numbers that would be good for you, but you want the most carbs, then protein, then fats. Just some random #'s so you can see the approx ratios would be 400 carbs, 250 protein, 120 fat. That's most likely more than you'll need, but you get the idea of the proportions.

 

[Boost777]

I thought good ratio's were 40/40/20, or even 33/33/33, not more carbs than protein?

 

[zootroid]

I started off at:
1.3g of Protein per lb of body weight
2.5g of Carbs per lb of body weight
.38g of Fat per lb of body weight
18 - 20 Calories per lb of body weight

The first 2 - 3 weeks I gained 10lbs. I was struggling with the getting up early part everyday so I didn't gain much after that. I started this when I was 140lbs 6'2"

It's a month later and I'm just under 160lbs and starting to climb up again

 

[Seanp156]

When you're bulking you'll want more carbs than protein.

 

[seank02]

If I ate that trying to bulk, I'd probably lose weight or maintain at best. 15 x 185 come to about 2700 and 18 x 185 comes to abour 3300... I have trouble gaining weight at 3900 and my metabolism's not especially fast either.

If I were you, I'd shoot for 4000 cals to start with if you can manage to eat that much, but sometimes you gotta work your way up to eating that much each day.

As for macros, I don't really know the exact numbers that would be good for you, but you want the most carbs, then protein, then fats. Just some random #'s so you can see the approx ratios would be 400 carbs, 250 protein, 120 fat. That's most likely more than you'll need, but you get the idea of the proportions.

Nice thanks for the info man. Yea i think i would have a problem gaining if was to only eat 3000 cals a day, i probly eat that on a regular basis but i dunno cuz i never kept track. I think i am going to start out at 3500 cals a day and if i see no gains in a couple weeks i will move up.

I started off at:
1.3g of Protein per lb of body weight
2.5g of Carbs per lb of body weight
.38g of Fat per lb of body weight
18 - 20 Calories per lb of body weight

The first 2 - 3 weeks I gained 10lbs. I was struggling with the getting up early part everyday so I didn't gain much after that. I started this when I was 140lbs 6'2"

It's a month later and I'm just under 160lbs and starting to climb up again

Wow nice gains man, i hope i can do as well as you. I think my problem is i have a tough time sticking to my workout routine and eating alot everyday. But its gonna start this coming monday.

Good things to eat: tuna fish, bread, nuts, brown rice?, cottage cheese, milk what else?


And thanks to everyone else who posted.

 

[zootroid]

For me, I'm good with eating as much as I do now. Although it took me a good month or so before I could actually eat as much as I should've

I'm slowly gaining still, but that's because I think I'm over sleeping. My weight increases and decreases at a very fast rate. Is that unhealthy?

During this time I've been gaining weight I lost 5lbs over 2 - 3days because I missed a couple meals on the days I worked out. ~_~

Anyways, good luck with this!

 

[boilermaker]

Good things to eat: tuna fish, bread, nuts, brown rice?, cottage cheese, milk what else?

I've never bulked before, but I would think that there are some calorie dense things you could include from the healthy fats department. Like, avocado, olive oil, natural peanut butter and almond butter. Also, whole wheat pasta is real calorie dense for a carb source.