Protein intake on a bulk
Discussion
Hi chaps
Ive been going to the gym for around 3 months now, had some farily good gains but still not hitting my protein target for 1gm per 1lb bodyweight. Is it essential this target is hit, as ive read that around 100gm a day is fine
Im 5' 7" and weight 166lb (11st 12lb). Im bulking at the mo but will look to cut once ive added a bit more muscle as the stomach is carrying a bit more than id like
Ive posted on Bodybuiling forum but thought id questions the PH massive
Thx all
Ive been going to the gym for around 3 months now, had some farily good gains but still not hitting my protein target for 1gm per 1lb bodyweight. Is it essential this target is hit, as ive read that around 100gm a day is fine
Im 5' 7" and weight 166lb (11st 12lb). Im bulking at the mo but will look to cut once ive added a bit more muscle as the stomach is carrying a bit more than id like
Ive posted on Bodybuiling forum but thought id questions the PH massive
Thx all
JDMFanYo said:
I found that tuna and eggs are your friend, that is all.
3 scrambled eggs for breakfast, 2 protein shakes throughout the day, tuna/mayo sandwiches for lunch
Either way, I was consuming a shed load of protein and hardly put any weight on, my metabolism is sky high so I've given up
But protein is for the repair and growth of muscle, not for gaining weight? I worked out my calorie intake for maintence and then just add 500 cals a day to try and gain the weight. Though to be honest at 11st 12lb its debtable whether I need to gain anymore weight!3 scrambled eggs for breakfast, 2 protein shakes throughout the day, tuna/mayo sandwiches for lunch
Either way, I was consuming a shed load of protein and hardly put any weight on, my metabolism is sky high so I've given up
Edited by JDMFanYo on Monday 11th January 15:41
Edited by Colin_147 on Monday 11th January 15:45
Colin_147 said:
JDMFanYo said:
I found that tuna and eggs are your friend, that is all.
3 scrambled eggs for breakfast, 2 protein shakes throughout the day, tuna/mayo sandwiches for lunch
Either way, I was consuming a shed load of protein and hardly put any weight on, my metabolism is sky high so I've given up
But protein is for the repair and growth of muscle, not for gaining weight? I worked out my calorie intake for maintence and then just add 500 cals a day to try and gain the weight. Though to be honest at 11st 12lb its debtable whether I need to gain anymore weight!3 scrambled eggs for breakfast, 2 protein shakes throughout the day, tuna/mayo sandwiches for lunch
Either way, I was consuming a shed load of protein and hardly put any weight on, my metabolism is sky high so I've given up
Edited by JDMFanYo on Monday 11th January 15:41
Edited by Colin_147 on Monday 11th January 15:45
Colin,
1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
Animal said:
Colin,
1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
As per the poster above!1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
That really isn't very light!
I am a smidge under 6' and weigh 11st 4lb (72kg)!!! and without sounding like a numpty am relatively well muscled.
People always seem to underestimate their bodyfat percentage, Linford Christie used to weigh approx 75kg and he looked absolutely massive and I would have assumed he was 13/14 stone! Measuring bodyfat is notoriously inaccurate with the machines they use in gyms.
Edited by bales on Tuesday 12th January 10:46
Animal said:
Colin,
1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
Thanks for the reply. I vary my meals up quite a bit. Usually consists of a combination1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
Breakfast
Cereal with whole milk
Banana
Wholemeal toast
(At weekends I eat low fat grilled bacon and sasuages)
Snack
Pumpkin seeds
Banana
Nuts (almond, dry roasted)
Lunch
Sandwich with salad and chicken breast (wholemeal bread)
Can of tuna
Fruit
Snack
Banana
Pumpkin seeds
Chocolate
Dinner
Steak
Chicken breast
Fish
Potatoes
Pasta
Mince
I do chuck in some junk food to make up the cals and protein, usually a KFC or Mc'Ds once or twice a week. I dont think I am partciularly light (accoring to my BMI I am pre-obese!) at 11st 12lb. I think I could prob grow by maintaining and working out hard but not so sure. I have gained some fat along the way but I dont mind this as I can lose it when I cut
bales said:
What does this whole 'cut' thing mean?
You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
Yes, pretty much. A cut is when you cut back on calorie intake to lose body fat, whilst trying your hardest to keep all your muscle gains from the bulk (you wont keep all gains)You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
You put weight on to increase muscle mass but will gain fat along the way
Colin_147 said:
bales said:
What does this whole 'cut' thing mean?
You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
Yes, pretty much. A cut is when you cut back on calorie intake to lose body fat, whilst trying your hardest to keep all your muscle gains from the bulk (you wont keep all gains)You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
You put weight on to increase muscle mass but will gain fat along the way
Surely its cardio that gets rid of your fat not reducing what you eat? If you are putting on weight that isn't muscle then surely thats an indicator your either not eating the right stuff or not burning enough calories?
Is this to cut for a bodybuilding competition or something?
bales said:
What does this whole 'cut' thing mean?
You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
I would have thought you would be telling us about all this kind of thing given your active input into all these threadsYou mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
I am far from an expert on the subject, so hopefully someone more knowledgable will come along and answer!
But your body needs essential fats when bulking, and your body will require more calories when doing high intensity workouts. Its also quite difficult to eat all good foods during a bulk, takes longer and can be more expensive. Cardio is an option and I do a bit in my workout but the goal is to bulk as quickly as possible, so a bit of fat gained along the way is fine by me
But your body needs essential fats when bulking, and your body will require more calories when doing high intensity workouts. Its also quite difficult to eat all good foods during a bulk, takes longer and can be more expensive. Cardio is an option and I do a bit in my workout but the goal is to bulk as quickly as possible, so a bit of fat gained along the way is fine by me
Colin_147 said:
Animal said:
Colin,
1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
Thanks for the reply. I vary my meals up quite a bit. Usually consists of a combination1) You are very light. I am 5'9" and I weigh 13st. In the summer I decided to try a very strict diet and dropped down to 11% bodyfat and I was still c.12st and I'm not particularly muscular. I'm now (at a guess) 18% BF having had a fantastic Christmas!
2) To gain muscle mass you must have adequate protein and carbohydrate. The balance for you as an individual is different to me, but the general rule of thumb is 1g/lb of bodyweight as a minimum, which should equate to 30% of your calorie intake with 60% coming from carbs and 10% coming from fat. As such, your daily intake should be, as a guide something like this:
Protein: 170g per day ( 680kCal) 4kCal per gramme
Carbs: 340g per day ( 1,360kCal) 4kCal per gramme
Fat: 35g per day ( 330kCal) 9kCal per gramme
Total minimum daily calorie intake: 2,370kCal
This should be split between 5-7 small meals per day.
3) Accept that to gain muscle mass you're going to gain bodyfat. In practical terms, it is impossible without a lab and personal dietician, etc, to get exactly the right calorie intake and the right protein/carb/fat split for each day without putting on some bodyfat. However, when you're bulking up and training very hard with big weights and compound exercises you're going to need every single calorie to get through your final set of squats etc!
Can you post an example of your daily eating?
Alex
Breakfast
Cereal with whole milk
Banana
Wholemeal toast
(At weekends I eat low fat grilled bacon and sasuages)
Snack
Pumpkin seeds
Banana
Nuts (almond, dry roasted)
Lunch
Sandwich with salad and chicken breast (wholemeal bread)
Can of tuna
Fruit
Snack
Banana
Pumpkin seeds
Chocolate
Dinner
Steak
Chicken breast
Fish
Potatoes
Pasta
Mince
I do chuck in some junk food to make up the cals and protein, usually a KFC or Mc'Ds once or twice a week. I dont think I am partciularly light (accoring to my BMI I am pre-obese!) at 11st 12lb. I think I could prob grow by maintaining and working out hard but not so sure. I have gained some fat along the way but I dont mind this as I can lose it when I cut
1. Ditch the 'cereal'. You may as well eat the box they come in for the goodness you're getting. Switch to oats. I would also say ditch milk, but I think thats going a bit far for now.
2. Ditch bread too. Its pretty much nutritionally bankrupt.
3. The carb sources you should be aiming for are: Oats, brown rice, Sweet Potato, Brown pasta (dont go mad) and fibrous vegetables (broccoli, cauliflower,green beans etc)
4.Avoid any 'weight gainer' protein supplements. If you are going to take a protein supplement just stick to Whey for now.
5. Chocolate is not an acceptable snack.
6. Gaining quality weight will cost you. Good quality whole foods arent cheap.
7. Keep the once a week 'cheat meals'. They are good for your thyroid and give it a good kick up the arse after alot of 'clean' food.
Hi Colin,
Your diet looks very good - there's lots of variety and tasty, healthy foods. Having seen that I'd say that they only two areas in your diet which would prevent you from growing: sufficient protein and sufficient carbs.
If possible, I'd suggest a protein shake with two of your snack meals. If you can do this, a protein shake would easily give you c.30g of protein in one go, which is apparently about all the protein that the body can absorb in one sitting. Do that twice a day and your protein intake will shoot up from the current 100g/day to nearer 160-170, which is about 1g/lb of bodyweight.
However, make sure that your portion sizes are big enough to ensure that you're getting enough carbs during the day. Try making your earlier meals more carb-rich and less so for your evening meals when you don't need lots of energy.
PS - It would seem that the concensus is that you're not that light, I'm just a fatty!
Best,
Alex
Your diet looks very good - there's lots of variety and tasty, healthy foods. Having seen that I'd say that they only two areas in your diet which would prevent you from growing: sufficient protein and sufficient carbs.
If possible, I'd suggest a protein shake with two of your snack meals. If you can do this, a protein shake would easily give you c.30g of protein in one go, which is apparently about all the protein that the body can absorb in one sitting. Do that twice a day and your protein intake will shoot up from the current 100g/day to nearer 160-170, which is about 1g/lb of bodyweight.
However, make sure that your portion sizes are big enough to ensure that you're getting enough carbs during the day. Try making your earlier meals more carb-rich and less so for your evening meals when you don't need lots of energy.
PS - It would seem that the concensus is that you're not that light, I'm just a fatty!
Best,
Alex
okgo said:
bales said:
What does this whole 'cut' thing mean?
You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
I would have thought you would be telling us about all this kind of thing given your active input into all these threadsYou mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
Edited because I looked like a dick overreacting to a post
Edited by bales on Tuesday 12th January 13:15
If you're bulking just now eat a minimum ~170g of protein per day, I'd also eat at least 500+ calories more than you would have previously. Eat like a mad man, work hard & heavy in the gym with lots of rest and sleep (almost as important as the training)
You'll put on a bit of fat but that's gona happen if you've got a calorie excess (which you need for gaining muscle) You can't gain muscle and loose fat at the same time. You'll only need ~30 days to burn of the excess fat if you know what to do.
Minimising fat whilst bulking, although possible, is very tricky to balance with growth.
You'll put on a bit of fat but that's gona happen if you've got a calorie excess (which you need for gaining muscle) You can't gain muscle and loose fat at the same time. You'll only need ~30 days to burn of the excess fat if you know what to do.
Minimising fat whilst bulking, although possible, is very tricky to balance with growth.
bales said:
okgo said:
bales said:
What does this whole 'cut' thing mean?
You mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
I would have thought you would be telling us about all this kind of thing given your active input into all these threadsYou mean lose weight? Seems odd to concentrate on putting weight on and then losing it again...
I know boxers/mma etc lose water to get their weight down before a fight, is this the same thing?
I thought the whole point with these forums was that people contribute to them...I will stop if you think I am spouting b
ks but all you have to do is pull me up if I am saying something wrong.But to answer your question as a runner why would I have any clue about cutting? I go to the gym do my own stuff and then leave as it is a supplement to my athletics I don't read bodybuilding magazines or get involved with that side of it.
Incidentally as I am sure you can tell I don't agree with all this type of training as I don't think it is required. I have no basis for this opinion other than that in the sport I see people regularly who are super fit and super strong much more so than most 'gym' bodybuilders I see and they don't need all the fancy supplements and extreme diet watching which is talked about a lot on here. I'll just not reply in future to any diet related threads.
If I reply a lot it is because I have a passion for training as it is pretty much my life given that I train 7 days a week and all I think about, apologies for being too keen.
Edited by bales on Tuesday 12th January 12:46
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