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2005/04/16, 12:24 AM
i'm 15 5'7 147lbs. im trying to put on a lot of muscle mass before football season but i'm also trying to lose some fat i have around my stomach. i dont really know how much i need to be eating. i want to put on a lot of muscle and lose fat at the same time. the nutrition profile for progressive gains (i guess thats pretty close to what i want) says 2500 but i dont really know if thats best or not. I work out 3-4 days a week and run a little bit of track but i work out at the same time as track practice so i miss a lot.
also i was wondering what exactly builds muscles. i know i need a lot of protein but what about carbs and fats? does either one of them help build muscle or both or what?
my diet is fine. i find that im usually trying to eat more just to reach the 2500 calories. i have no problem adjusting it.
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2005/04/16, 12:27 AM
also according to websites where i measure my waist, neck, etc. im about 15-18% body fat which i don't really like considering i weigh under 150 pounds.
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2005/04/16, 05:43 AM
You got a problem buddy...you can either put on mass(muscle with some fat...) or lose fat(with some muscle)....can't do both...that is the fate of natural bodybuilders....
However, you can try to add 500 calories over your maintenance...147*11=1617(if you sleep the whole day pretty much)+ activity level=maintanance calories....I would guess you probably need around 2000 calories on an average day so 2500 calories....ie 500 on top of maintenance sounds about right....
stick to big compound exercises....
squats
deadlifts
pull ups
dips
closegrip bench
ezbar curls
military presses
rows
stiff-legged deadlifts
power cleans
etc....focus on learning form for these lifts...then do 3 sets of 8-12 reps....
for power cleans try doing 5 sets of 3 reps....but first learn the form....it's critical...
take about 150 grams of protein daily...in meat, eggs, chicken, fish, nuts, soy, milk, etc
for carbs ...eat most of them in complex/fibrous....yams, sweet potatoes, brown rice, buckwheat, lentils, beans,...
except directly after workout...when you should eat 30-40grams protein ...along with SIMPLE carbs...ie...white rice, potatoes, pasta...take about 60-80 grams...
also take in rest of calories in healthy fats...fish oil, nuts, avacados, flaxseed oil, virgin olive oil....
protein and carbs work together to build muscle....carbs spike insulin which tells body to absorb protein which helps repair muscle....
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2005/04/16, 12:37 PM
so much fat and carbs are we talking about
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2005/04/16, 01:10 PM
ianakers.. why don't u get a nutrition plan from FT?.. it'll tell u how much carbs proteins and fats u require.. just eat complex carbs and good fats fot the quantity they tell u...
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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2005/04/16, 11:41 PM
so is that much going to help me lose some weight and gain muscle or not gain much weight or what
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2005/04/17, 12:02 AM
ok so 2500 calories total
you will need about 150g of protein so that's 600 calories...
so 1800 calories split between carbs adn fat...
maybe 400g complex carbs on days you don't workout and 320g of complex and 80g simple on days that you workout....
which gives you about 1600calories...
so then you got about 300 calories left over...whcih you'll ake in as healthy fat....about about 33grams.....
that will help you put on as much muscle/weight as possible......but you'll become less lean and will gain some body fat...after this you might want to go on a diet(start cutting) to shed bodyfat(and some muscle)....
if you try to put on muscle lil by lil...then it will be a very very slow process...but you'll stay leaner throughtout...maybe a pound of lean muscle a month...
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2005/04/17, 07:43 AM
and by going on a diet.. menace does NOT mean starving ur body.. thats cutting phase where u give ur body all the nutrition it requires but in a different scale...
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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2005/04/17, 10:48 AM
is brown rice broken down that much slower to be classified as a complex carb, compared to white rice? and when you say pasta for simple carbs, im assuming both whole wheat and regular apply..
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2005/04/17, 09:30 PM
what exactly are fats i should stay away from? like if i eat a lot of 96% fat free ham is that fat bad? im guessing it is and what about fat from milk?
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2006/05/24, 06:33 PM
I am 17, 5'7, 140 pounds. First- i think you guys are amazing, because free? come on. I would very much like to be a nutritionist or personal fitness trainer as a career option and have wanted to help people with wieght problems without demeaning them (especially those that cannot afford it). I beleive most Americans have a real problem with taking care of and respecting thier bodies... but before i can help anyone, I need to master myself. That is where you come in. I need to know how much excercise I need to do and how many calories i need to eat a day to be at a healthy fitness level. I cannot and will not work out on Sundays, plus have a hard time aquiring specific foods. I also do not have any access to a gym. I have a bar (not advisable in its current condition) and dumbbells to work with. Mainly i want to run... advice? calories? Excercise? Thanks!
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