Gaining weight, is it purely about the number of kcals?

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  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    It is a decent starting point. Nothing is ever quite as simple as a nice math equation when it comes to the body. What does "morphology factor" mean?

    I mean there are some people, they gaming weight by eating a few food. Others can eat massive portion of food and they will never gain weight. How can you explain this difference?

    Because the people who eat that massive plate of food, probably don't eat all that much else throughout the day, the person eating smaller portions eats tons and hence why they gained weight. Metabolism plays such a small factor, most people use it as an excuse.

    If your aim is to gain muscle, then yes 500 calories over your TDEE is a decent way of doing it without gaining too much fat.

    I think eating so irregularly (e.g. Skipped breakfast and have a big lunch) will you gain weight. Because your body gets used to not getting food, and receive a lot of food in a short period of time. This is what I think... (sorry for my English, I am on my phone ;)).

    Nope, if you delay eating by a few hours your body isn't suddenly going to store what it gets as fat... its as simple as Calories In vs Calories Out, if you want to gain weight, you have to eat more calories that you put in.

    Eating once a day, skipping breakfast, eating a low-calorie diet twice a week will not cause you to gain weight, although many people find those approaches helpful for losing weight; the most important thing is that they eat a healthy diet with sufficient calories over the course of a week.

    It's not quite as simple as Calories In/Calories Out. Not all calories are equal and people respond differently (there are people who have difficulty gaining weight). The guidelines are a good starting point however. You have to look at what you eat, weigh yourself regularly, and measure your body composition and make adjustments accordingly.
  • Jamal_Guildford
    Jamal_Guildford Posts: 214 Member
    My new training program consists of 3 cardio session and 3 weight lifting session. Before I was doing 5 cardio sessions. I need to keep cardio session for fat burning.

    Just got back from my cardio session. I felt all the fat in the peanut butter, I really struggle on the treadmill. I think I need to reduce the amount of fat. Peanut butter is a good food but there is a bit too much fat. I am thinking about taking more whey protein shake: one in the morning and one in post work out session (it will increase my protein intake by around 500kcal). What do you think?

    Ah, that is a reduction.
    And the cardio session may, if you go slow enough, burn more fat than the lifting. But you got the wrong idea. And I doubt you are going that slow anyway to burn that much fat during the cardio.

    Good strength training causes a repair process that really uses up your food eaten, so fat is used more for daily use, hence burning more of it. You are viewing things for merely the time of the workout - view the 24 hrs, not the 45 minutes.
    You don't actually need to keep the cardio for the fat burning. If you were trying to lose weight the diet would actually take care of that better. And lifting would burn more fat in 24 hr period than cardio. Intervals would improve on easy cardio, but that's only because it's getting closer to lifting in nature and response. But the lifting is the best.

    If you think there is fat to burn, leave enough energy and strength in muscles to do the best lifting workout you can get, that way they need the most repair, and cause the most fat to be done.

    You don't need protein after cardio, nor after lifting for that matter. As long as you get in enough daily.
    After intense cardio, if planning do to intense tomorrow, then a snack of carb and protein with 4:1 ratio would be best within 30 min. But you are going to be eating enough, and not doing intense cardio day after day, that doesn't matter as much. But if you do want a snack, at least make it that ratio.

    And yes, peanut butter is a great calorie booster because of the high fat, not good for protein or carbs because fat is so much higher.

    What is interval? Do you mean HIIT?

    I think I have a bit of fat around my waist. So are you saying weight lifting will burn the fat?

    People usually say the body absorbes easier the protein 30 minutes after your work session. That's why people recommends to drink a high protein shaker in the 30 minutes after the work out session.

    Tomorrow will be my first weight lifting session in the past 3 weeks. If I want to build muscle, should i do low reps with heavy weight?
  • heybales
    heybales Posts: 18,842 Member
    What is interval? Do you mean HIIT?

    I think I have a bit of fat around my waist. So are you saying weight lifting will burn the fat?

    People usually say the body absorbes easier the protein 30 minutes after your work session. That's why people recommends to drink a high protein shaker in the 30 minutes after the work out session.

    Tomorrow will be my first weight lifting session in the past 3 weeks. If I want to build muscle, should i do low reps with heavy weight?

    Intervals, HIIT or regular or SIT, burns more fat compared to steady-state cardio for equal amounts of time, when you include the repair process in the equation, so the workout and the following 24-36 hrs.
    Because intervals is approaching what lifting does to the body. Not exactly, but for cardio folks that don't want to lift - that's the best there is.

    But you are lifting, so you don't need the intervals, or cardio for that matter. And yes it will burn fat, but neither lifting nor cardio will burn and cause fat loss if you are eating in surplus.

    So if you have fat to lose, you need to attempt to eat at maintenance then while starting this lifting program.
    That will cause strength gains, perhaps some muscle gains since new at it, and burn the fat off.

    follow the SL5x5 program, it explains it.

    As to the myths you've heard to protein and timing.
    http://crackingthemusclecode.com/the-truth-behind-nutrient-timing/
  • bridgie101
    bridgie101 Posts: 817 Member
    Hi,

    I have been browsing on some website and it seems if someone wants to gain 1lb per week, he/she needs to eat 500 kcal above his/her TDEE. Do you think it's as simple as that? Is there any morphology factor?

    Some people eat like horses and never gain weight....

    Jamal

    Nobody eats like a horse and doesn't gain weight: we just think they do or they say they do, or they exercise more than us.

    the laws of physics cannot be altered. the number of calories in food is a measured amount, they burn the food (after drying) to see what heat is given off. That heat is a form of energy. As we know, energy can neither be created nor destroyed but only converted. Thus heat energy unburned is potential energy, and your body uses and stores that potential energy in fat and in its metabolic processes.

    Metabolism also is countable. x number of miles of blood vessel carrying y amount of blood at z amount of speed requries a amount of energy. It's that basic.

    There are 3500 calories in 1lb of fat. That is why you are told to eat 500 fewer calories a day than your body needs. A shortfall of 3500 cals a week will net you a loss of 1lb of fat.

    This stuff is actually really basic. There's a lot of mythology built up around the issues of diet, especially as they have to do with women and their propensity to embellish reality. For every skinny girl you know who rubs her tummy and rolls her eyes and does the 'i'm so full' you have an enormously large woman packing away an entire pizza and saying she has a metabolic problem. Physics is physics. It's as simple as that.

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