Nutrition for a beginner - bulking up

[k.smith.4]

I weigh around 145 pounds. I'm trying to gain muscles and plan to workout 2-3 times a week. I've got a few questions about nutrition:

1.) Calories
My calculated BMR is 1696 calories, so adding 500 makes it around 2200 calories a day.
Since I only train 2-3 times a week and with kinda low intensity (focusing on technique), should I really be in 500 calories surplus? And do I need to be in surplus every day or just the days I train?

2.) Foods
How important is this 30/50/20 protein/carbohydrate/fat percentage for a beginner?
Couldn't I just eat healthy food (protein rich foods, complex carbohydrates, healthy fats) and not worry about percentages as long as I eat enough calories. Or do I really need to calculate every food intake?

3.) Protein
How much protein should I consume since I'm just starting to workout?
Ok - 1g/pound of BW for bodybuilders who work frequently ith 100% intensity, but I'm a beginner. I calculated that I consume around 100g of protein a day with food - is this enough for me or do I need whey supplement?

 

[DaMayor]

I weigh around 145 pounds. I'm trying to gain muscles and plan to workout 2-3 times a week. I've got a few questions about nutrition:

1.) Calories
My calculated BMR is 1696 calories, so adding 500 makes it around 2200 calories a day.
Since I only train 2-3 times a week and with kinda low intensity (focusing on technique), should I really be in 500 calories surplus? And do I need to be in surplus every day or just the days I train?

If you intend to bulk, i.e., gain muscle (and some fat) then you have to be consuming a surplus of calories. How you structure your meals, and the timing of each meal depends on several factors...these are all discussed in the stickies I posted below.

2.) Foods
How important is this 30/50/20 protein/carbohydrate/fat percentage for a beginner?

If you are determined to maintain a structured program/diet....very important. These macros have an effect on everything, depending on how you split the percentages. Too little protein=slowed recovery and slowed (or no) muscle growth. Too much carbohydrate (could)= spill-over=fat instead of muscle (generally).

Couldn't I just eat healthy food (protein rich foods, complex carbohydrates, healthy fats) and not worry about percentages as long as I eat enough calories. Or do I really need to calculate every food intake?

At the end of the day, it is calories in/calories out. Regardless of your macro %. The macros are important because they are tools that allow you to formulate which ratios are best for your body and/or goals.

3.) Protein
How much protein should I consume since I'm just starting to workout?
Ok - 1g/pound of BW for bodybuilders who work frequently ith 100% intensity, but I'm a beginner. I calculated that I consume around 100g of protein a day with food - is this enough for me or do I need whey supplement?

Doesn't matter if you are a bodybuilder or not. 1g/lb. is a reasonable starting point. It ensures that you are getting enough protein, whereas 100g a day might miss the mark. And while it is best to get all of your protein from whole foods, sometimes a whey suppliment is a convenient way to meet your daily requirements.

Everyone always posts these stickies....Not to avoid your question(s) but because they are loaded with valuable information that has been studied, refined and offerred by experinced trainers and bodybuilders here at IM for years. Good Stuff!

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html


Oh, Welcome to IM...and good luck!

 

[Merkaba]

And quit with the pussy footing around and put some weight on the bar. "low intensity" is an oxymoron when trying to bulk. Focus on intense compound movements, squats, deads, pull ups, rows, benching(DB and BB) etc. Otherwise you're just trying to "gain weight"