...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?
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Help! I'm Shrinking!
- Thread starter superclean
- Start date
BigPapaPump68
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Not at all, its actually low. To gain mass you need anywhere from 3000 to 7000 calories a day.
does it matter that I'm a female?...aren't my nutritional needs different?
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?
fufu said:
I agree, why are people posting random numbers for calories?
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.
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.
StickCity
Registered
Double D said:
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.
StickCity
Registered
Double D said: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
I think she stated that her diet consists of around 15% fat, if I am not mistaken.StickCity said:
StickCity
Registered
hard to read fucked up...I'll rephrase "Is he 5'3 too?"
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?
StickCity
Registered
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.
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.superclean said:
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.
