Help with calories and protein

[jayson131983]

i was wondering i am 5'9 and only 126 pounds and i want to strt working out and get bigger , i know it will take time i dont mind that but can anyone help me with how many calories and that i should eat aday and how much protein. thanks .

 

[Built]

Okay - protein and fat are easy. Usual starting points are a gram of protein and a half a gram of fat per pound lean mass. Higher is fine. For you, you probably have very little bodyfat at this weight. Your lean mass is probably close to what you weigh, so we'll use 120 lbs as an estimated LBM (a little high, but it affords easy math).

So, protein: at least 120g (180g, or a gram and a half per pound LBM, is probably a better idea for muscle gain)
Fat: at least 60g
Carbs: whatever fits the calories.

Now. The calories. In a perfect world, I'd say "track and see what maintenance is, then increase by about 20%", but you can just pull a number up like say 2500 to get things started .This is over 18g per pound bodyweight, so you should at least see SOME gains, unless you are phenomenally active and or have a physical job.

How about this to start:
180g protein
90g fat
250g carb

See what happens after a few weeks, if you don't gain fast enough, increase by a few hundred calories and watch again.

How's your training?

 

[jayson131983]

thanks alot, al lthat was a big help. Well i got free weights i was going to use, only getting into it know, i know i got to work hard so i dont mind that. Is there anything you can tell me about training? like how meany sets and reps , i read so many didnt things, like one said heavey weights that i can do about 4 to 8 reps of. thanks alot its good to have so much help.

 

[Built]

We'll talk training in a bit, diet is hugely important so let's make sure you know what to do here.

Get an account on FitDay - Free Weight Loss and Diet Journal and plan out a day with the above macros. Say for tomorrow. Once you have it, PM me the link or post it here so I can see what you're planning.

Have you lifted at all before?

 

[jayson131983]

I lifted for about 6 months but didnt have and protein and that, so this time i am making sure i do it right. And should i drink alot of water and if yes how much? i dont drink soft drinks. I got protein powder to. but when it comes to weights i am not to sure, like for one. do i do like 4 to 8 reps or more. and when it comes to abs how many reps for that . And one last thing i wanted to make sure was should i do stuff like running and that , because i know i am small so i dont think i should, thanks for the help, i got to find out what i can get to eat and that to.

 

[Built]

Got Built? » Open Source Fitness - Get started here

Try out "Baby Got Back". No need for a ton of cardio, but a ten minute walk after you train, or the odd walk, bike ride or other recreation isn't a bad thing, ever.