for the men

I_give_it_2_u_str8

just wondering if there are any guys out there using fitness pal as a tool to gain (muscle) mass? i've been working out consistenly for many years, and have reached a plateau that i can't seem to get past. my goal is to gain 10-20 lbs of muscle (i'm 6'2, ~200lbs with about 15% body fat).

has anyone been able to sustain long term results using this program, in terms of steady muscle/mass growth?

thanks for your input

Cam_

I'm kind of in the same boat now after losing my weight. I have read that in order to gain muscle, you need to eat extra calories - about 200-300 per day. I also read that it takes about a month to gain a pound of muscle and that is about the max you can gain naturally in a month. That's about all I know. Will be curious what other people know also.

XDoodlebugger

Seems to be more about losing weight rather than gaining muscle, and it's a bit tilted towards the fairer sex it seems.

Still a great tool to track what goes in and the workouts you are going but I wouldn't expect a lot of support for those goals.

XDoodlebugger

If you have not done so, get a "T" test and see if you are on the low side. Increasing your T levels a few hundred points can help a lot as you get older.

JNick77

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

I_give_it_2_u_str8

If you have not done so, get a "T" test and see if you are on the low side. Increasing your T levels a few hundred points can help a lot as you get older. .

thanks for the suggestion. i dont think that's the case - im 28 and dont have a problem in that area. my workouts are not really the problem, i tare it up at the gym day in and day out. my diet could definately use some work though, which is why i've turned to this tool. they say you can only manage what you measure, and so far i'm hooked. just hope it lasts...

edit: oops quoted the wrong post

beedo30

I have been able to gain ~18 lbs of lean muscle in the last 12-14 months and will give you any advice that can help and turn you towards a lot of great "mass" building sites that I go to, I come here because I really enjoy all of the kindness and help people offer as well this site just feels homey! And the over abundance of the fairer sex is nice too!

I_give_it_2_u_str8

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

thanks.

after i filled out the profile, and my goals - it determined that i need to eat ~3000 cal/day. i have an office job, so i have a pretty sedentary lifestyle outside of my gym time.

i'm following the program for now to setup a baseline, dont wanna be packing on the lbs if its all fat ..

JNick77

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

thanks.

after i filled out the profile, and my goals - it determined that i need to eat ~3000 cal/day. i have an office job, so i have a pretty sedentary lifestyle outside of my gym time.

i'm following the program for now to setup a baseline, dont wanna be packing on the lbs if its all fat ..

I think you miscalculated that. Your 200lbs at 15% bodyfat? Your job is sedentary? What's your average weight lifting session length?

JNick77

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

thanks.

after i filled out the profile, and my goals - it determined that i need to eat ~3000 cal/day. i have an office job, so i have a pretty sedentary lifestyle outside of my gym time.

i'm following the program for now to setup a baseline, dont wanna be packing on the lbs if its all fat ..

I think you miscalculated that. Your 200lbs at 15% bodyfat? Your job is sedentary? What's your average weight lifting session length?

I've calculated mine before and I'm close to 5,000 calories and you and I aren't far off in body comp.

I_give_it_2_u_str8

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

thanks.

after i filled out the profile, and my goals - it determined that i need to eat ~3000 cal/day. i have an office job, so i have a pretty sedentary lifestyle outside of my gym time.

i'm following the program for now to setup a baseline, dont wanna be packing on the lbs if its all fat ..

I think you miscalculated that. Your 200lbs at 15% bodyfat? Your job is sedentary? What's your average weight lifting session length?

i didnt really calculate anything, just filled out the form (I downloaded the app on my phone, so maybe the app form wasnt as extensive as the online version). i think the only questions i answered were sex, level of activity, weight, height and goal weight. it was pretty basic, so im not sure how they got the 3000 cals either - not to mention that my protein daily goal is only 110 grams! i usually consume about 150-200...

I_give_it_2_u_str8

ya 5000 sounds a bit too high - especially considering i sit in an office desk all day. my avg workout sessions are about 1 hr, and consist of 5 min cardio, and the rest in strength training.

what do you think about the carb;protein;fat ratio they are suggesting? i've read it should be more in the 30:30:40 range..

JNick77

Thanks for pointing out the calculator, didn't realize he did that. Interesting, if I were going to start today I'm 215 at about 15% bodyfat myself with an office job, average intense weight lifting session of 90 minutes with moderate protein consumption and the calculator puts me at 4,535 calories.

I'm not sure about the percentages to be honest. I see a lot of 40/40/20 (pro/carbs/fat) but I've also been reading up on people following the Anabolic Diet during a mass gain phase and having good results. During the week that's 65/30/5 (fat/pro/carbs) and people have been putting on more lean mass this way.

beedo30

Lots of good info if you wanna to take the time to read and do some math, I'm maintaing on 3200 calories right now and have been for 2 months
http://forum.bodybuilding.com/showthread.php?t=121703981

I_give_it_2_u_str8

the calories are related to your bmi no doubt - so if you're 5'7 and are trying to maintain a weight of 215 lbs you're obviously going to have to eat significantly more than me (6'2).

thanks for the link beedo - i occasionaly visit bodybuilding.com, and theres tons of information there. you just have to put words into action

Cam_

It's a lot more than 200 to 300 calories per day. Read this article, it specifically addresses your question.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

Thanks for the info.
Checked it out. It seems it gives a much higher maintenance level for me - almost 3,500 cal vs the MFP 2,400.
(I think this explains why I was able to lose almost 30 pounds in 65 days! MFP had me at about 1,900 per day.)
If I add in (3) 45-minute weight sessions and my 2 hours of cardio/week, I get almost 4,600 calories.
I noticed that my cardio is actually burning up more than my weight training if I do that.
I'm 6-foot 7 also so I'm not sure if that factors in anywhere.

Cam_

Lots of good info if you wanna to take the time to read and do some math, I'm maintaing on 3200 calories right now and have been for 2 months
http://forum.bodybuilding.com/showthread.php?t=121703981

Thanks! I will check it out. I've been on this site quite often. That's where I got my last 2 workout routines from. My routines need to be highly modified since I have back issues, rotator cuff issues (torn suprspinatus tendon 2 years ago - recently gave out again - arg) and good old age issues now. You just don't heal the way you do in your twenties!

_beachgirl_

I am reading this thread for the posts, not the pictures, I swear! *fans self* Did it get hot in here?