I need advice for muscle building...

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  • NagromXIV
    NagromXIV Posts: 56 Member
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    That would be a huge difference :/ I would have to get used to that lol

    Do it slowly if you need to. Maybe add 150-250 cals every other week or every month until you reach that calorie goal.

    Yeah I was gonna say xD

    Another idea is to also focus a bit more on calorie dense foods if you are worried about quantity. Make sure you aren't doing diet type foods (low fat, low calorie, etc), maybe increasing your meat intake if you eat meat, look into adding stuff like olive oil, avocado oil, breads, oatmeals, ice cream, etc.
    That hasn't occured to me... I used to only ever eat light/low cal foods because I was losing weight. Im still eating like that tho, it would be kind of cool to eat normal food again lol, might do that :D

    Yeah, try and focus on calorie dense foods as much as possible. Stay away from light / low call foods as they're typically junk. You would probably benefit from eating as much as 1.40 times your body weight in protein (1.40grams of protein per lbs of body weight). Keep your fat around 25% to 30% of your daily calories, fat is important for various body and hormone functions. Now you have your protein and fat, fill-in the rest with carbs.

    Carbs
    Apples, strawberries, blueberries, bananas (lot of sugar, good for training days)
    Red Potatoes, sweet potatoes
    Brown Rice
    Black Beans

    Lean Protein
    Salmon, tuna, hadock
    Eye of Round steak
    chicken breasts
    cottage cheese
    whey protein (try to eat most of it from food though)
    This is excellent, Ive heard some of this stuff before, but youve added some more to my knowledge, thx. I guess Ill stray from low cal varients of food, and thx for the list man. One last concern: at 158 that would mean I should eat 221g of protein a day? Thats 442% DV thats immense, never came any where near to that; what would be some protein rich food, since I cant just eat nuts of protein bars all day?

    What's your bodyfat percentage? protein can be calculated by (total weight - fat weight)*1.3grams per lbm. in short, you're probably good eating around 150-180 grams of protein a day. higher protein is more important when you're cutting and trying to maintain the most amount of lean body mass possible
    This calculator (https://www.exercise.com/tools/body-fat-percentage-calculator) said I was at 13% body fat
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
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    Nuts aren't bad if you need to add some dietary fat and protein bars are okay in the absence of no better option. If you have to choose between a Taco Bell CrunchWrap and a protein bar, you're probably better off with the protein bar. LOL
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    Nuts aren't bad if you need to add some dietary fat and protein bars are okay in the absence of no better option. If you have to choose between a Taco Bell CrunchWrap and a protein bar, you're probably better off with the protein bar. LOL

    Depending on his calories available and the macro percentages...he could quite possibly fit in that Taco Bell Crunch Wrap.

    Not sure what's with the either/or situation. There isn't bad food.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
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    There isn't bad food.

    I'm not sure what you mean by that, there is definitely "bad" food or at the very least "less desirable" food that an athlete should be consuming. There's a big difference between your every day Joe that's just exercising and an athlete that has to be at their best on the practice and game field. However, in the absence of nothing something is better than nothing.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    There isn't bad food.

    I'm not sure what you mean by that, there is definitely "bad" food or at the very least "less desirable" food that an athlete should be consuming. There's a big difference between your every day Joe that's just exercising and an athlete that has to be at their best on the practice and game field. However, in the absence of nothing something is better than nothing.

    No. There are foods that may be more calorie dense or nutritionally dense, but the idea that any food is "bad" or "evil" is not true.

    But not going to start in on a debate on the OP's thread and it's a subject that's been delved into a lot.

    OP, here are some links if you'd like more info, tips, advice, and such :)

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/1214490-the-wisdom-of-trogalicious?page=1#posts-19000763

    http://body-improvements.com/2013/05/24/undiet-your-diet/

    http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

    http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
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    I never said evil. LOL. There are definitely better foods if you want to be at your best. Do you honestly think something like Taco Bell is better than or equal to a better carb / protein combination? In the absence of nothing, something is better than nothing; but if you have a choice it should be rather obvious how one should eat. Since we're throwing around links, I'm 3/4ths of the way done with a Masters of Science in Health Promotion & Exercise Science with a focus on Performance Enhancement and Injury Prevention. I've read more research and written more papers than I care to on the subject of improving athletic performance.
  • NagromXIV
    NagromXIV Posts: 56 Member
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    his maintenance is higher due to football as well. I'd put it closer to 2800

    I put his stats in iifym.com (w/ 5 days exercise) and for an aggressive bulk he should be more 2900-3000.

    But this is if he's doing TDEE (which would include exercise calories).

    OP, when you did your stats on MFP, did you choose to gain? Did it give you a net calorie goal?
    No I dont think I did, Ik ive lost four pounds since the last time ive gotten on
  • NagromXIV
    NagromXIV Posts: 56 Member
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    You look a lot younger then 22? Is that your real age? You are very active, so your defenitely not eating enough at the moment; I would aim for about 4000 calories to see any actual results. Focus more on strength training and compound lifts.
    Ive been searching around forever, so I decided to make an account on here for other peoples advice for my specific situation and this site has helped a ton more
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    his maintenance is higher due to football as well. I'd put it closer to 2800

    I put his stats in iifym.com (w/ 5 days exercise) and for an aggressive bulk he should be more 2900-3000.

    But this is if he's doing TDEE (which would include exercise calories).

    OP, when you did your stats on MFP, did you choose to gain? Did it give you a net calorie goal?
    No I dont think I did, Ik ive lost four pounds since the last time ive gotten on

    Go the goals setting and redo your goals to gain.

    With MFP, it's based on the NEAT Method. So if you do this, then you'd be netting the calorie goal MFP gives you (meaning eat that # + exercise calories that you log.)

    Or you can go with the TDEE Method which would be the 2800-3500 # you've been getting from most of us. TDEE Method includes exercise so you don't have to necessarily log it. Just eat the cal goal. Or you can log your exercise at 1 cal burn if you just want to have it included on your diary and stuff. :)
  • NagromXIV
    NagromXIV Posts: 56 Member
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    You look a lot younger then 22? Is that your real age? You are very active, so your defenitely not eating enough at the moment; I would aim for about 4000 calories to see any actual results. Focus more on strength training and compound lifts.
    lol xD Ive been searching around forever, so I decided to make an account on here for other peoples advice for my specific situation and this site has helped a ton more
    shhh! edit lol
    Lol got it xD
  • NagromXIV
    NagromXIV Posts: 56 Member
    Options
    his maintenance is higher due to football as well. I'd put it closer to 2800

    I put his stats in iifym.com (w/ 5 days exercise) and for an aggressive bulk he should be more 2900-3000.

    But this is if he's doing TDEE (which would include exercise calories).

    OP, when you did your stats on MFP, did you choose to gain? Did it give you a net calorie goal?
    No I dont think I did, Ik ive lost four pounds since the last time ive gotten on

    Go the goals setting and redo your goals to gain.

    With MFP, it's based on the NEAT Method. So if you do this, then you'd be netting the calorie goal MFP gives you (meaning eat that # + exercise calories that you log.)

    Or you can go with the TDEE Method which would be the 2800-3500 # you've been getting from most of us. TDEE Method includes exercise so you don't have to necessarily log it. Just eat the cal goal. Or you can log your exercise at 1 cal burn if you just want to have it included on your diary and stuff. :)
    thx
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    So are you familiar at all with bulk and cut cycles?
  • NagromXIV
    NagromXIV Posts: 56 Member
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    So are you familiar at all with bulk and cut cycles?
    In all honesty no. I know tons about nutrition and what to and not to eat, just cause I had to know that stuff to lose the weight I did, I just recently have been learning about building, and its a whole nother concept obviously xD
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    So are you familiar at all with bulk and cut cycles?
    In all honesty no. I know tons about nutrition and what to and not to eat, just cause I had to know that stuff to lose the weight I did, I just recently have been learning about building, and its a whole nother concept obviously xD

    Here are a couple links that might help. Overall bodyrecomposition.com is a great site. Lots of articles, studies, etc.

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

    http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html


    Other great sites are http://body-improvements.com/
    And you can also browse around Bret Contreras' website too.


    ETA: The guy who does body-improvements.com is actually on MFP. Steve Troutman.
    Here's his group:
    And a link to his MFP blog if you want to read it too:
    http://www.myfitnesspal.com/forums/show/8101-the-school-of-strout
    http://www.myfitnesspal.com/blog/stroutman81

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