Gain MUSCLE and TONE up

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

Join group

Kasper Posts: 153 Joined: 2002/08/30	2007/01/12, 03:50 AM so my goal is too gain more muscle and to tone up my body are my goals doable? i currently workout 4 times a week, working every muscle. Im 165lbs and 5'8 how much calorie intake and carbs should i be taking in? ive read about bb1fits post about low carb for days 1 2 and then high on 3 will that method work for me?

BIGKATT Posts: 82 Joined: 2006/12/19	2007/01/12, 03:49 PM "so my goal is too gain more muscle and to tone up my body are my goals doable? " Yes, those are attainable goals. I'm no nutrition expert, but you should probably take in at least 2500 calories a day. And if you're wanting to bulk up 3500 calories a day should put about 1-2lbs on you a week....somoen correct me if I'm wrong...
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/12, 08:12 PM Yeah Maintenance for everyone is different and best found out individually and from there you can adjust. -------------- Knock-Um Down & Keep-Um Down!
Kasper Posts: 153 Joined: 2002/08/30	2007/01/12, 11:53 PM but ive heard maintenance was only for people who are wanting to keep up with their current weight? i think im wrong heh. im trying my best to eat as healthy over here in iraq right now this is what i have going breakfast - eggs hardboiled and various fruits snack - whey protein lunch - turkey sandwhich snack - whey dinner - antoher type of sandwhich then on workout days ill drink whey before and after a workout. how does that look?
marblez Posts: 56 Joined: 2004/12/15	2007/01/13, 03:06 PM Well I eat (a lot) more than that, and I'm 5'5 and 112lbs (female, and not gaining anything), so you really need to up the intake of food. ============ Quoting from kasper: but ive heard maintenance was only for people who are wanting to keep up with their current weight? i think im wrong heh. im trying my best to eat as healthy over here in iraq right now this is what i have going breakfast - eggs hardboiled and various fruits snack - whey protein lunch - turkey sandwhich snack - whey dinner - antoher type of sandwhich then on workout days ill drink whey before and after a workout. how does that look? =============
dgjesu3 Posts: 104 Joined: 2006/11/13	2007/01/24, 07:28 PM You're right, maintenance calorie level is for people who want to keep their current weight. But in order to achieve your goals, you need to know this. Bump up the calories to gain weight, and lower them to lose weight.
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/01/24, 08:25 PM For most men, around 15 cal. per lb. is close to maintenance. We are talking a normal training individual, not a couch potato. So to gain, crank this upward..try 17-18 cal. per lb., even up to 20 if necessary. Reverse this downwards for fat loss. -------------- "If it ain't broke, you aren't trying."
	2007/01/25, 03:15 PM I wish everyone would get a partial amnesia and never use 'tone' every again. You want to gain muscle and shed body fat? Then concentrate on the big lifts. Push those numbers....go for low reps....adjust load/intensity as needed and you'll be amazed at how muscular you get with lower body fat... Squats Deadlifts Standing overhead Presses Weighted Chins Weighted Dips Barbell Rows Bench etc push your max numbers on these lifts and be amazed at your body's transformation...
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/01/25, 03:21 PM right on menance big lifts added with the right amount of calories (BB is the man!) is the key! -------------- Curl Jockeys, get outta the squat rack! I wish everyone would get a partial amnesia and never use \'tone\' ever again. (thanks Menance) 7707mutt@freetrainers.com
Kasper Posts: 153 Joined: 2002/08/30	2007/01/26, 11:51 PM i workout 6 days a week, the thing that im concerned of is if i eat big will fat start to develop around my stomach? cause thats not what i really want haha, i want to be big but also work on a six pack and overall shedding my body fat to under 10%
Kasper Posts: 153 Joined: 2002/08/30	2007/01/27, 12:14 AM okay iv been reading some past post, since im trying to lose fat around my stomch area that means ill need to take in less calories right? so wouldnt that cancel out my bulking? oh and uhh i dont quiet know the exact meaning of caloric deficit whats it mean really?
Velasca Posts: 441 Joined: 2006/10/26	2007/01/27, 07:21 PM calorie deficit is created when the amount of calories you taken in is less than the total calories you use, resulting in weight loss.