Should I eat more to gain muscle?

Jackson4590

I am in a town that doesn't have any personal trainers so I can't get personal advice from anyone.

I eat about 1900 calories per day and then work out (lift and cardio every other day) for a net consumption of about 1500 calories. I am at my goal weight of 165 and have plateaued so there is still a little bulk around the midsection but I would really like to gain muscle.

Am I eating enough (or just the wrong stuff) to gain some serious muscle?

marypatmccue

In order to GAIN muscle, you must eat ABOVE your TDEE and lift heavy weight. You cannot gain eating at a deficit.

Jackson4590

I thought that but wondered what to eat because I don't want to get fat again. Is there something very specific I can eat (almonds, extra protein shake, etc) that will give me increased calories yet no fat?

marypatmccue

I thought that but wondered what to eat because I don't want to get fat again. Is there something very specific I can eat (almonds, extra protein shake, etc) that will give me increased calories yet no fat?

Fat is good for you... what do you have your macros set at?
Have you looked at the Roadmap?

Jackson4590

what is the road map? is that the goals section of this site?

melleose

It doesn't matter what you eat. Just eat more and work out more (weights and short bursts of cardio)

jimmmer

I thought that but wondered what to eat because I don't want to get fat again. Is there something very specific I can eat (almonds, extra protein shake, etc) that will give me increased calories yet no fat?

Unfortunately, you can't put on muscle without putting on a bit of fat as well.

Most people cut themselves down to a low BF % that they're happy with, then eat 200-500 cals over their TDEE and do a routine with heavy compound lifts. Run this way until your BF % has gone up to something you're unhappy with and then continue to lift, but reduce your cals to a couple of hundred below your TDEE. Cut yourself back down this way to shred the fat off you put on in your bulk until you've revealed your newly built muscle. Then go again. And again. And again. Until you're satisfied.

Typically you can bulk for a few months (say 3-5), then cut for a couple of months..... requires the long view and lots of patience!

charlieibeling

I looked at your diary and you were 100g under your protein goal for the day. That will not work if you're trying to gain muscle. Keep the protein up over 170 every day without fail. I would add 30-40g of protein in that last meal/snack. I would like to see more meats in your diet regardless of the source. Whole cage free eggs are aweseome and they would add some much needed fats to your day. I would recommend gonig to about 2000 calories and keep strength training. My log is public and shows a lot of protein options. I am on 2200 calories trying to lose weight at 204.

Jackson4590

i was under protein because i literally just "upped" it today from 90g to 190ish.

and i see you are very low in carbs - think i'll try to imitate that because i have way too many carbs.

Cr01502

Strength train

Slowly increase your TDEE (I would say about 10% every two or so weeks)

Get plenty of protein, fruits, veg, and healthy fats.

You're going to put on some fat while on a bulk. But with the right diet, patience, and training it should be pretty minimal.

albertabeefy

We're all slightly different in our nutritional needs, but ONE thing that is the same for everyone, (as has already been mentioned) is you NEED to eat a caloric surplus to build muscle.

When I'm building I eat 500kcal/day over my maintenance and ensure I get about 1g of high-quality protein per pound of my lean body-weight. Some people need a little more protein, some a little less.

And yes, you'll likely put on a little fat - which seems to suck until you realize the benefit is added muscle - which in turn has so many other benefits; including being stronger, having a higher metabolism and the fact that you'll both look and feel better.

So eat up, and lift heavy: Your best mass-building exercises are compound exercises such as squats, deadlifts, bent-over rows, bench and overhead/military press...

EDIT: Oh, and keep cardio to a minimum - just enough to stay healthy ... "chronic cardio" will not only drop fat, but does eventually catabolize lean tissue. When mass-building I do 3 days lifting per week (about 60-90 minutes) and 3 days of HIIT (high-intensity-interval-training) for about 25 minutes total each HIIT session.

charlieibeling

I am low on carbs during the week right now and load up on the weekends to fuel my workouts. It does help maintain good blood sugar levels and help stay lean. I would recommond something like 20% carbs, 35-40% protein, 40-45% fats. Have a few high carb days in there as well. Keep carbs before and after workouts to use them effectively

here

what is the road map? is that the goals section of this site?

Road Map: http://www.myfitnesspal.com/topics/show/937709-in-place-of-a-road-map-ver-3-0

_noob_

extraordinary_machine

You definitely need to eat more...I'm at 1900 and I'm a chick. I lift heavy and I'm losing body fat and gaining strength.

MelStren

bump

tomg33

To not gain too much fat on your bulk, the trick is to simply not dirty bulk like Frank Yang on 8000 cal/day. If you determine your maintenance level, then add 200, you will see slow but consistent results. If you don't see enough difference after a month add another 100-200. In this way you can do a lean bulk and gain very good muscle gains (not optimal) but with minimum fat gain.

MiamiKid305

eat above like 200-500 cals above maintanence and lift some HEAVY *kitten* WEIGHTS BABYYYYY!!!!!!!!!!!!!!!!! you will put on some fat so you might want to do like 2 hiit sessions a week

MiamiKid305

a word of advice if you want advice.. go on bodybuilding.com