To get sick gains can I eat anything?

TheMilkmanReturns
TheMilkmanReturns Posts: 2
in Goal: Gaining Weight and Body Building
Trying to gain weight but not get flabby, just muscle mass. I'm a skinny guy about 6'0 and 134lbs. How can I reach this goal?

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Short answer: no - you need to make sure you check a few more boxes.

    What is your training routine like? How long have you been lifting?

    ETA: you are a 6' , 23 year old male at 134lb..correct?
  • caesar164
    caesar164 Posts: 312 Member
    You need to start eating a whole lot! Assuming your already lifting heavy weights...
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    23 year old male that has some room to grow could probably get away with eating almost anything and see decent results...assuming lifting program is even remotely good.

    But the idea that you can make huge gains without getting any flab is not realistic. If you want to limit fat gain you will also limit muscle gain. To maximize muscle gain you might have to accept some fat along with it. You need to find that sweet spot where you are gaining at a rate you are happy with but not so fast you are adding a huge amount of fat along with it.

    A 500 calorie surplus from a balanced diet where you are getting a good amount of protein and fat and enough carbs to fill your energy and nutritional needs might be a good place to start. Throw in some comfort foods when you can to keep it fun and sustainable.

    Like Sara said there a few more things to consider but that is my quick answer. :) Give her your program details and she will give you some much better feedback.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Trying to gain weight but not get flabby, just muscle mass. I'm a skinny guy about 6'0 and 134lbs. How can I reach this goal?

    Wow....
    I was that back in High School.

    You gotta eat brother......

    And depending on how active you are, eat a lot.
    I know when I was those numbers, I could eat a TON of food.....and never gained weight cause I was lifting, playing basketball, and volleyball and running around a lot.....

    I would pound down 42 oz. of steak, along w/ potatoes and some veggies and not think twice about it.....
    run it all off the next morning.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    One thing I will add/note.

    If you are serious about trying to gain weight/put on mass....

    Then take the time to track and log....food, weight and lifting progression

    That is what I am currently doing....I am trying to put on some weight, so I am being a bit more methodical about this and doing a better job of tracking than when I did on my cut.

    So I am upping calories weekly to see how my body responds. And weighing myself weely
    I am logging my workouts, so make sure I see progression in my lifting.
    And as I have during my cut, I am logging and tracking food.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'd say logging is even more important for bulking than for cutting- it's just so easy to short yourself of a true surplus!!!

    Eat.
    Train
    Eat
    Sleep
    Rest

    Lather
    Rinse
    Repeat
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Lather
    Rinse
    Repeat

    I think I need a partner for this part of the process..... :flowerforyou: :flowerforyou: :flowerforyou: :laugh: :laugh:
  • JoRocka
    JoRocka Posts: 17,525 Member
    It's definitely best done as a partner exercise!!!

    I mean doing it alone is okay- but it's much better WITH someone ;)
  • RHachicho
    RHachicho Posts: 1,115 Member
    No matter what you eat only 5% of your TDEE will go towards creating new muscle. It's a slow process and you only need to be a few hundred calories in surplus to adequately fuel it. All the rest will just make you fat. If you are pretty new to lifting or already fat you can gain even in a moderate deficit. Because your fat metabolism has you covered and your body doesn't use protein. Or respectively your muscles are so small your body priorities building them.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    It's definitely best done as a partner exercise!!!

    I mean doing it alone is okay- but it's much better WITH someone ;)

    I totally agree....
    :wink: :wink: :flowerforyou: :flowerforyou:
  • gothchiq
    gothchiq Posts: 4,590 Member
    Eat a gram of protein per pound of body weight. Don't eat junk; you can't build quality muscle with crap food!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Eat a gram of protein per pound of body weight. Don't eat junk; you can't build quality muscle with crap food!

    How do you build non-quality muscle?

    There is nothing wrong with some 'junk' in your diet as long as you are hitting your macros and also getting a good amount of nutrient dense food.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Eat a gram of protein per pound of body weight. Don't eat junk; you can't build quality muscle with crap food!

    incorrect.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Eat a gram of protein per pound of body weight. Don't eat junk; you can't build quality muscle with crap food!

    If in a surplus, the role of protein is not as great, as it is at maintenance or deficit......
    You can get away with 0.8 gr (maybe even 0.6 gr) / pound of body weight.

    I personally do over a gram.....well cause I like protein.

    But in a surplus, carbs will be a huge benefit for muscle growth
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Eat a gram of protein per pound of body weight. Don't eat junk; you can't build quality muscle with crap food!

    If in a surplus, the role of protein is not as great, as it is at maintenance or deficit......
    You can get away with 0.8 gr (maybe even 0.6 gr) / pound of body weight.

    I personally do over a gram.....well cause I like protein.

    But in a surplus, carbs will be a huge benefit for muscle growth

    ^^this.

    Although, at the OPs body weight, I would err on the side of 1g per lb as a CYA.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    No matter what you eat only 5% of your TDEE will go towards creating new muscle. It's a slow process and you only need to be a few hundred calories in surplus to adequately fuel it. All the rest will just make you fat. If you are pretty new to lifting or already fat you can gain even in a moderate deficit. Because your fat metabolism has you covered and your body doesn't use protein. Or respectively your muscles are so small your body priorities building them.

    That seems very specific. Do you have a source or some info for this? I would really like to check it out.
  • RHachicho
    RHachicho Posts: 1,115 Member
    No matter what you eat only 5% of your TDEE will go towards creating new muscle. It's a slow process and you only need to be a few hundred calories in surplus to adequately fuel it. All the rest will just make you fat. If you are pretty new to lifting or already fat you can gain even in a moderate deficit. Because your fat metabolism has you covered and your body doesn't use protein. Or respectively your muscles are so small your body priorities building them.

    That seems very specific. Do you have a source or some info for this? I would really like to check it out.

    http://scoobysworkshop.com/gain-muscle-lose-fat/

    Despite the rather humorous depictions. A lot of people find success with this man's approaches and he seems to know what hes talking about. I haven't read up on the science myself. But from the results I have got following his advice I trust him to. But basically your body uses incoming calories like this.

    Your brain gets 25% it's pretty high demand for a single organ XD
    50% Get's used for Metabolic Activity and general bodily "Housekeeping"
    20% Is used to fuel the muscles and is available as exercise Energy. This is what has to constantly be replaced when you work out or perform any activities thought the day. This is also in general why exercise tires us. After we deplete this tank it takes the body some time to re fill it. As strenuous physical activity does deplete it faster than it can fill.
    And finally 5% Is allocated to building new muscle.

    If you are in a deficit your fat metabolism can't cover or you are injured and need protein and calories to repair real damage then your bodies muscle building budget is the first to be scrapped. Followed by exercise energy then Metabolic activity. Fat metabolism can potentially supply some or even most of the calories needed for these processes. Which is why the very fat can sustain higher deficits and even continue to build muscle while losing weight. Too low calories however will cause your body to eat into exercise energy and if too low even your metabolic activity will be affected.

    If your body has enough calories and protein to fuel all of these processes completely from your diet excess calories are stored as fat.

    Converseley. If these processes demand more energy than either the diet or the fat metabolism can provide the body will cannibalize itself in the order of muscle -> Bone tissue -> Organ tissue to fuel these primary processes. Which is why lean people should never contemplate a vlcd.

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