adding weight and muscle mass.

daninozz

hey all,

just a quick question I know what foods I should eat to put on weight carbs and protein. but my question is how many calories do I need to gain weight at 62kg?

also how much carbs and protein should I be consuming to stay healthy?

thanks guys

erickirb

When gaining muscle you want to be in a caloric surplus. Set your goal to gain 0.5lbs/week and eat back the cals you burn from exercise. As for carbs/protein, if you are in a surplus you are in a state to build muscle so the protein to carbs is not as important as it is in a deficit. 20% of cals from protein in a surplus would suffice.

rsmelser80

It's hard to give a number as to how many calories you need to bulk. I started using a trainer who thought I should be able to maintain weight at 2750cals but I ended up losing 10lbs in 5wks. My fat content was low, about 50g/day.

I am currently attempting to bulk so we increased my cals to 3330 keeping my fat low, 70g. My protein is 275g and carbs are 400g and I weight 97.5kg right now.

I don't know if that helps but it seems like each person has to play around with their macros to see what works well. I'll keep at these settings for another 5wks and go back in to see what my bf is and how much muscle, if any, I have gained.

kimny72

Might as well use mfp to get a starting point. Choose your goal to gain half a lb per week and it will give you a calorie goal plus your macros. Then give it 4-6 weeks and if your results aren't what they should be, tweak it from there.