Building muscle mass?

cthoma70

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

AZackery

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

Hi Cthoma70, maybe Scooby can help you. Check out his site.

http://scoobysworkshop.com/bulking-up-and-gaining-muscle/

ninerbuff

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

It's water weight that you gained in that short time. Keep your protein high, since only protein builds muscle an supply a good amount of carbs and fat. A 40 protein, 30 carb, 30 fat split seems to work well with lots of people that I've done it with. Without knowing what you actually do for exercise, I can only guess that 2500 calories might be okay.


A.C.E. Certified Personal Trainer
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Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

JNick77

This is a great reference from an expert on this subject matter. Checkout his website if you go there.

http://www.johnberardi.com/updates/july262002/na_masscalculator.htm

carrie_eggo

Hi Cthoma70, maybe Scooby can help you. Check out his site.

http://scoobysworkshop.com/bulking-up-and-gaining-muscle/

I'm pretty sure Scooby isn't recommended by the more experienced members of this site. Try bodybuilding.com.

engineman312

any kind of calorie increase should be done slowly and surely. like increasing 500 calories every two weeks or something. keep your protein high, like, 1.5g per pound of body weight. your stomache will take time to adapt to the increas of calories.

you can build muscle on a deficit, but not much, and only if your protein is high. in the beginning, you'll definetly see some noob gains in muscle definition.

i wouldn't always listen to the guys in the weight room. so many people out there are very misguided in their views on nutrition. you, as a beginner, shouldn't be blasting your chest on mondays, legs tuesdays, etc. you'll get great benefits from doing full body circuits.

write everything down. use an app like evernote to keep track of how much you are lifting, what exercises you like best, and how you feel and where you can improve. don't increase weight more then 10% a week, to avoid injuries.

these articles helped me when i started working out at a gym
http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/
http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

It's water weight that you gained in that short time. Keep your protein high, since only protein builds muscle an supply a good amount of carbs and fat. A 40 protein, 30 carb, 30 fat split seems to work well with lots of people that I've done it with. Without knowing what you actually do for exercise, I can only guess that 2500 calories might be okay.

this is good advice.

cthoma70

Thanks everyone I will read all of these, thanks again

koosdel

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

It's water weight that you gained in that short time. Keep your protein high, since only protein builds muscle an supply a good amount of carbs and fat. A 40 protein, 30 carb, 30 fat split seems to work well with lots of people that I've done it with. Without knowing what you actually do for exercise, I can only guess that 2500 calories might be okay.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

This one.

dad106

Hi Cthoma70, maybe Scooby can help you. Check out his site.

http://scoobysworkshop.com/bulking-up-and-gaining-muscle/

I'm pretty sure Scooby isn't recommended by the more experienced members of this site. Try bodybuilding.com.

You just opened up a can of worms... Get ready!

To OP:
Listen to Niner.. He's def. got good advice!

AZackery

Hi Cthoma70, maybe Scooby can help you. Check out his site.

http://scoobysworkshop.com/bulking-up-and-gaining-muscle/

I'm pretty sure Scooby isn't recommended by the more experienced members of this site. Try bodybuilding.com.

Do you know me?

carrie_eggo

^^Why would you ask that?

AZackery

^^Why would you ask that?

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

Acg67

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

Hi Cthoma70, maybe Scooby can help you. Check out his site.

http://scoobysworkshop.com/bulking-up-and-gaining-muscle/

Scooby is a noted broscientist who gives terrible advice

http://www.youtube.com/watch?v=r7Ey1ch2Koc&feature=player_embedded

http://www.youtube.com/watch?v=66boOY4xXGU

Acg67

^^Why would you ask that?

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

Scooby thinks egg yolks contain bad fats, yet cannot name what fatty acids are "bad"

read this thread to see how clueless Scooby is

http://forum.bodybuilding.com/showthread.php?t=140826681

Rae6503

Lyle McDonald is a pretty well respected name in the body building industry. I've read through some of his articles and they contain a lot of information. Most include citations to clinical peer reviewed studies.

http://www.bodyrecomposition.com/muscle-gain

carrie_eggo

^^Why would you ask that?

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

Why does it matter if I know you or not?
I can see your picture, and I can see things you post in the forum.
I can see Acg's picture, and I can see Acg's posts in the forum.
I don't know him either, but based on those two things alone I can trust his opinion over yours. If I see something I disagree with, especially when the OP is on my FL, I tend to want to call that person out. It has nothing to do with knowing you or not.

AZackery

^^Why would you ask that?

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

Why does it matter if I know you or not?
I can see your picture, and I can see things you post in the forum.
I can see Acg's picture, and I can see Acg's posts in the forum.
I don't know him either, but based on those two things alone I can trust his opinion over yours. If I see something I disagree with, especially when the OP is on my FL, I tend to want to call that person out. It has nothing to do with knowing you or not.

Out of respect for me, don't quote me. If you want to suggest bodybuilders.com to your friend, then please do so. Don't discredit me. I will always suggest Scooby to anyone that's looking for bodybuilding help.

Acg67

Don't discredit me. I will always suggest Scooby to anyone that's looking for bodybuilding help.

You discredit yourself by referring people to someone as universality ridiculed and discredited as Scooby, nevermind the continual recommendation of Tae Bo or cardio sculpt for everything and telling people BAI devices are accurate

carrie_eggo

Don't discredit me. I will always suggest Scooby to anyone that's looking for bodybuilding help.

You discredit yourself by referring people to someone as universality ridiculed and discredited as Scooby, nevermind the continual recommendation of Tae Bo or cardio sculpt for everything and telling people BAI devices are accurate

You're not allowed to quote her. She said.....

AZackery

Don't discredit me. I will always suggest Scooby to anyone that's looking for bodybuilding help.

You discredit yourself by referring people to someone as universality ridiculed and discredited as Scooby, nevermind the continual recommendation of Tae Bo or cardio sculpt for everything and telling people BAI devices are accurate

You're not allowed to quote her. She said.....

Carrieogg, I don't know who you are quoting. That person is on my ignore list. I'm putting you there as well.

ninerbuff

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

carrie_eggo

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Don't bother.....I'm sure you're on her special list too.

ninerbuff

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Don't bother.....I'm sure you're on her special list too.

She'll see it if someone else not the list quotes it.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Luthorcrow

I started a gym membership Monday and I was told my the guy there I needed to up my calories from 1700 to 2500 and later I could go to 3500?????? So I upper my calories to 2300 and I've gained 5 pounds since Monday and its cant be muscle that fast. I was doing 1200 for 6 months dropped from 275 to 185 pounds since May/June. I want to build muscle mass, not much a little but not sure how to eat(calories/protien/carbs/etc) Any help would be great Thanks

@engineman312 is, right you need take it slow. Keep in mind 1200 calories is not sustainable long term and is an extreme diet. Whether you want to gain muscle or not you were going to eventually need to move to your actual MBR+activity. 500 calorie increase every week or two weeks is good general rule of thumb.

@ninerbuff is also right that you are seeing water weight + plus the increased weight of more food in your system.

Right now your goal should be to slowly get back to your actual MBR+activity. To build muscle you will likely need to get to the range of 3500+ or more depending on your size, activity level etc. Keep in mind it is almost impossible to be able to gain muscle without gaining some fat. If you are eating whole foods, keeping your protein at least at 30% and lifting hard it will be more muscle than fat but one does not come without the other. Don't worry, it will be easier to lose those extra pounds when you have more muscle. Gaining muscle is basically three things: lifting heavy in the gym, eating a lot of protein rich food and good rest.

When you see guys having a hard time gaining muscle more often then not the battle was lost at the dinner table. People just don't realize how much fuel it takes to build.

IronSmasher

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Don't bother.....I'm sure you're on her special list too.

She'll see it if someone else not the list quotes it.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Nobody on here is an expert because when you get your Phd, MFP gets a copy sent to them, and puts you on a blocked list

rachmaree

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

This actually made my day better. I'm smiling now, thanks niner

nick1109

"Right now your goal should be to slowly get back to your actual MBR+activity. To build muscle you will likely need to get to the range of 3500+ or more depending on your size, activity level etc. Keep in mind it is almost impossible to be able to gain muscle without gaining some fat. If you are eating whole foods, keeping your protein at least at 30% and lifting hard it will be more muscle than fat but one does not come without the other. Don't worry, it will be easier to lose those extra pounds when you have more muscle. Gaining muscle is basically three things: lifting heavy in the gym, eating a lot of protein rich food and good rest.

When you see guys having a hard time gaining muscle more often then not the battle was lost at the dinner table. People just don't realize how much fuel it takes to build. "

I pretty much agree with this. To build mass you'll need to be eating a hell of a lot more than just 1200kcals a day. Most people trying to gain mass under eat and wonder why there is little or no progress.

I'd think a well structured weights routine which includes high intensity deadlifts,Benches,squats and presses would be a good starting point. Keep the work outs less than an hour and keep the intensity high. record the weights you've lifted in a diary with a view to putting more weight on the bar at every opportunity. Reduce any long steady state cardio you're doing and replace it with HIIT on your none weights days. Plenty of food,water and adequate rest and you're well on your way

AZackery

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

This actually made my day better. I'm smiling now, thanks niner

I'm glad that it made your day better. Ninerbuff is on my ignore list as well. I don't know why he keeps replying to me. I don't have to lift heavy and I will never lift heavy. People need to worry about their own body. I know what I'm about to do.

SeanMurphy

Scooby thinks egg yolks contain bad fats, yet cannot name what fatty acids are "bad"

read this thread to see how clueless Scooby is

http://forum.bodybuilding.com/showthread.php?t=140826681

This is cherry picking. I'm not going to defend Scooby, as some of his ideas do seem somewhat anecdotal or based on his ideas alone, but this isn't a good point against his information.

If you use his videos to get ideas for routines, or proper form for exercises, he's full of good information.

The egg yolk thing, he addresses in his latest food video. He says how egg yolks are good, nutritionally, but high in fat. Fat isn't bad in and of itself, however, when you're making a 6 egg meal, using just the whites is only sensible, as a whole, large egg is nearly 100 calories, while the white has about 20 calories. If you're eating one egg, go ahead and eat the whole thing. If you want to eat a 4 egg omelette, or a pan of scrambled eggs, eat primarily the whites.

ninerbuff

I've asked you if you knew me, because you are trying to discredit me. No one on here is an expert. The OP wanted suggestion, I have given him a link to go to that could help him. A lot of people on here don't like Scooby and that's fine, but that doesn't mean that Scooby doesn't know what he's talking about. I'm not into bodybuilding, but I will say that I would trust what Scooby is saying, before I trust anyone on here that's against him.

People need to take out the time to really understand what Scooby is saying, before they think he doesn't know what he's talking about. The people on bodybuilder.com is giving their opinion as well.

If you trust bodybuilder.com, then good for you, but please don't try to discredit what I have said. Again, we are all on here giving suggestions and our opinion. No one is an expert on here. I don't have to trust anyone here, no matter who they are. The same goes for me, a person doesn't have to trust me.

If you trust him so much, then why don't you follow the advice he gives about heavy lifting to lose weight?

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Don't bother.....I'm sure you're on her special list too.

She'll see it if someone else not the list quotes it.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Nobody on here is an expert because when you get your Phd, MFP gets a copy sent to them, and puts you on a blocked list

:laugh:

ninerbuff

I'm glad that it made your day better. Ninerbuff is on my ignore list as well. I don't know why he keeps replying to me. I don't have to lift heavy and I will never lift heavy. People need to worry about their own body. I know what I'm about to do.

It was a simple question. To say you "trust" someone who is more knowledgeable than others, yet to not heed his advice is ironic. If you're not willing to follow it, then why should anyone else?



A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition