Too much carbs and low protein
kirsh200
Posts: 10 Member
I'm really skinny guy with BMI at 16.4 , I want to gain weight and I'm having a 2800 calories per day. But everyday when I track my foods my carbs are at 380g and protein is just 50g or so. What is the ill effect? I do workout with an app that shows how much calories I burn and it's around 120 calories a day. My soul goal is to gain weight.
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Replies
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Center your meals around the protein. Pancakes, cereal or oatmeal for breakfast won't get you there. Eggs, meat, greek yogurt, etc., will.4
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Prelog your day to hit your macros. Incorporating meat, fish, dairy, whey etc. To hit your protein. Then add the rest of your food to hit the rest. Then eat what you logged.6
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I am asking, will I gain weight of I go with carbs ? What is affect if I gain weight like this?0
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If you eat more than your body burns, you will gain weight, no matter how your macros are split. But if you want to gain muscle mass, you will need to eat more protein.6
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Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.3
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Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
Your muscles are literally made up of proteins. This is just non sense. And how are your measuring your body fat?8 -
Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
Let me see if I can explain what you are seeing here (assuming you are getting your numbers from a scale or similar device that measures lean body mass/body fat percentage). Since the scales/hand-held devices/etc report in percentages they can be very miss-leading.
Take a person who weighs 200 lbs and is currently at 20% body fat. That means our subject has 160 lbs of LBM and 40 lbs of fat. The percentage of LBM to total mass is 80%. The subject goes on a diet and drops to 180 lbs at 16% body fat. This person lost 20 lbs, some of which will be fat and some of which will be muscle (fast of life, you always lose some muscle when you are cutting). At 180 lbs and 16% body fat, the subject is now carrying 28.8 lbs of fat. So the LBM is 151.2 lbs which as a percentage of his mass is now 84%. Since the percentage for LBM is now higher at 180 than it was at 200, it looks like the person has added muscle, when in fact this person's LBM has decreased from 160 lbs to 151.2 lbs.8 -
Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
So is this just from your personal experience? Any research to back it up? Do you compete, are you a bodybuilder? How long have you been doing this. OP is underweight and needs to GAIN weight and muscle. He cannot do that without adequate protein.
With a due respect, I am going to trust fitness professionals/bodybuilders and experts and people with more experience when it comes to information on protein intake. Hopefully others including OP does the same.
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Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
So is this just from your personal experience? Any research to back it up? Do you compete, are you a bodybuilder? How long have you been doing this. OP is underweight and needs to GAIN weight and muscle. He cannot do that without adequate protein.
With a due respect, I am going to trust fitness professionals/bodybuilders and experts and people with more experience when it comes to information on protein intake. Hopefully others including OP does the same.
To add, if anyone wants to know who to trust, its Dr. Stuart Phillips and Dr. Brad Schoenfeld. They are the #1 and 2 protein metabolism researchers in the world.4 -
I am asking, will I gain weight of I go with carbs ? What is affect if I gain weight like this?
You will gain weight but it will be almost entirely fat, with no muscle. You may even lose some of the muscle you already have.
Protein is super inportant: can you add some more eggs/meat/yoghurt/tuna etc. to your diet?3 -
Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
So is this just from your personal experience? Any research to back it up? Do you compete, are you a bodybuilder? How long have you been doing this. OP is underweight and needs to GAIN weight and muscle. He cannot do that without adequate protein.
With a due respect, I am going to trust fitness professionals/bodybuilders and experts and people with more experience when it comes to information on protein intake. Hopefully others including OP does the same.
To add, if anyone wants to know who to trust, its Dr. Stuart Phillips and Dr. Brad Schoenfeld. They are the #1 and 2 protein metabolism researchers in the world.
I’d add bill Campbell and his research lab
On physique athletes at USF0 -
Yes, proteins, but also healthy fats add olive oil, ghee, avocado oil, coconut oil when cooking. Add fatty cuts of grass feed beef, full fat yogurt and cheese, avocados ect. Fat's will add calories and so many health benefits, carbs will only make you store a lot of fat. look for YouTube videos, and good luck....1
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maddberry38 wrote: »Yes, proteins, but also healthy fats add olive oil, ghee, avocado oil, coconut oil when cooking. Add fatty cuts of grass feed beef, full fat yogurt and cheese, avocados ect. Fat's will add calories and so many health benefits, carbs will only make you store a lot of fat. look for YouTube videos, and good luck....
Semantically, carbs rarely store in adipose. Even in overfeed studies, its really only 3% iirc. Healthy fats are important for hormonal healthy and are beneficial but they aren't magic.1 -
You gotta eat. Then eat more. You should be sick of eating. When I bulk, I'll eat from 4AM to 9PM and by afternoon, eating is a workout. I have to force food in. It doesnt help that I do it with whole food so it's just a ton of rice, chicken, tuna, pasta, broccoli, sweet potatoes, eggs and 2 gallons of water. It takes work to gain muscle.0
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IronIsMyTherapy wrote: »You gotta eat. Then eat more. You should be sick of eating. When I bulk, I'll eat from 4AM to 9PM and by afternoon, eating is a workout. I have to force food in. It doesnt help that I do it with whole food so it's just a ton of rice, chicken, tuna, pasta, broccoli, sweet potatoes, eggs and 2 gallons of water. It takes work to gain muscle.
Duuude get yourself some ice cream or donuts or something
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IronIsMyTherapy wrote: »You gotta eat. Then eat more. You should be sick of eating. When I bulk, I'll eat from 4AM to 9PM and by afternoon, eating is a workout. I have to force food in. It doesnt help that I do it with whole food so it's just a ton of rice, chicken, tuna, pasta, broccoli, sweet potatoes, eggs and 2 gallons of water. It takes work to gain muscle.
Duuude get yourself some ice cream or donuts or something
Or at least some pancakes and waffles. They can even be Kodiak pancakes. So protein!!2 -
IronIsMyTherapy wrote: »You gotta eat. Then eat more. You should be sick of eating. When I bulk, I'll eat from 4AM to 9PM and by afternoon, eating is a workout. I have to force food in. It doesnt help that I do it with whole food so it's just a ton of rice, chicken, tuna, pasta, broccoli, sweet potatoes, eggs and 2 gallons of water. It takes work to gain muscle.
Duuude get yourself some ice cream or donuts or something
Oh, I fit them in, don't worry. I just try to get the majority from whole foods because I'm an "all or nothing" kinda person. I ate 18 Krispy Kremes in one sitting once. Also, I hate cutting so the less fat I've gained in a bulk, the better.1 -
IronIsMyTherapy wrote: »You gotta eat. Then eat more. You should be sick of eating. When I bulk, I'll eat from 4AM to 9PM and by afternoon, eating is a workout. I have to force food in. It doesnt help that I do it with whole food so it's just a ton of rice, chicken, tuna, pasta, broccoli, sweet potatoes, eggs and 2 gallons of water. It takes work to gain muscle.
Duuude get yourself some ice cream or donuts or something
Or at least some pancakes and waffles. They can even be Kodiak pancakes. So protein!!
Yeah, I definitely take an IIFYM approach, I'm mainly trying to communicate that when you're trying to gain weight, the eating can be harder than the workout. I hate to say it but if the OP is only getting 50g protein in, he needs to start chugging 1500cal shakes and shoving some chicken in.1 -
Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
FFS. OP is underweight (ie needs the extra calories) with a diet deficient in protein (which is, in fact, needed for repairing the muscles, especially if the OP is doing activities like weight training that will cause more than sedentary-levels of regular damage).
(Your experience as someone who must be at least double the weight of the OP probably isn't very applicable)
OP: If non-vegan at 2800 calories, it should be pretty easy to up that (to at least the minimal sedentary-recommended amounts). Have eggs and/or yogurt with your breakfast. Some meat with lunch, dinner. Snacks that have some protein (protein/food bars, yogurt, pork rinds if a savory-crunchy snack-type person)./ Bulking-level calories will allow for that juicy steak versus chicken/shrimp/fish, and extra container of greek yogurt, more tasty protein shakes if you like those,...1 -
Lifting weights builds muscle not extra calories. If you want to get fat eat more calories. Balance out your meals. Protein doesn't build muscle! Hard work and dedication builds muscle. I'm on a calorie deficiency and I've been able to grow my muscle mass and burn fat at the same time. I eat 75 grams of protein per day. My muscle mass grew by 2% while dropping my fat percentage to 16%. I weigh 230 pounds and I'm 6ft 1. I eat 2000 calories per day and I work out 3 days per week. Protein is overrated and the cure all for weight lifting nerds. Hard work and proper training grows muscle not your stupid chicken and rice and protein milk shakes. Most people will tell you what you want to hear. I WILL tell you what you need to hear.
This is alarmingly bad advice. I'd love to hear more once your anecdotal advice has enabled you to accomplish extraordinary results.
Sincerely,
Weight Lifting Nerd3 -
..And yes, some pseudo-sciency-stuff in the recommendation above to eat more fat, but.. it is worth noting that we do require a certain amount of fat intake for our bodies to function correctly (and if you got down to a BMI of 16, there's a decent chance you might not have been eating enough of that either, so you might want to check on that in addition to the protein).1
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