Calories required to gain muscles

jasschawla

Hi please suggest me best lean gainer and how many calories to be taken for gain muscle but can't loose my abs

Sidesteal

Hi please suggest me best lean gainer and how many calories to be taken for gain muscle but can't loose my abs

There's not going to be a perfect answer, but generally speaking I would eat very slightly above your TDEE/maintenance caloric intake.

Consume at least 1g/lb lean mass in protein.
Consume at least .35g/lb bodyweight in fat


10% above TDEE would be a good starting point. You will still gain minimal amounts of fat, but that isn't avoidable if your goal is to add lean mass.

hesn92

You need to be eating at a surplus. Whatever your maintenance is, you should eat a couple hundred calories over that. I don't beleve it's possible to gain muscle without gaining a little bit of fat along with it. You might have to bulk up, gain some muscle and fat, then cut back on your calories to shed the excess body fat to let your muscles show through better. I'm no expert though so I'll let some other people correct me or have better things to say.

crisanderson27

Hi please suggest me best lean gainer and how many calories to be taken for gain muscle but can't loose my abs

There's not going to be a perfect answer, but generally speaking I would eat very slightly above your TDEE/maintenance caloric intake.

Consume at least 1g/lb lean mass in protein.
Consume at least .35g/lb bodyweight in fat


10% above TDEE would be a good starting point. You will still gain minimal amounts of fat, but that isn't avoidable if your goal is to add lean mass.

And another home run. You're on fire this weekend brother.

stupidloser

Eat a sh*tload of protein!!!!Then eat another sh*tload of protein. When you are done, eat anothrer sh*tload of protein. Muscles are made of protein. Plenty of protein=plenty of muscles.

Rachaelluvszipped

^^^Yep, agreed with above posts :flowerforyou:

kathleennf

I've been reading up on this and I can tell you that it's really controversial, though all the above points I think are good. In the last 6 months I have been successful in maintaining my same weight, but dropping 3 lb of fat and gaining 3 lb of lean weight - with visibly visible muscle growth. I have done this by lifting weights for an hour or more 4-6 days per week, completely avoiding cardio exercises except for 10 minutes to warm up (and walking the dog), and making my protein goal 1 gram per (total) weight. It's working for me. My calorie goal is set to gain 1/2lb per week but I usually eat a little less than that.

crisanderson27

Eat a sh*tload of protein!!!!Then eat another sh*tload of protein. When you are done, eat anothrer sh*tload of protein. Muscles are made of protein. Plenty of protein=plenty of muscles.

If you do this...you better be well hydrated. Not just for the fact that you'll be stopped up like a plugged drain either.

kathleennf

(The trainer at the gym is the one who INSISTS that I not do cardio.)

geekyjock76

If you're doing an hour or more strength-training that regularly with the goal to build lean muscle while keeping fat gain to a minimum, then you really do not need to supplement with cardio, especially if the workouts are moderate or above in terms of volume.