How to gain 5 kg if you are very active and eat only healthy food?
Gorzoks
Posts: 7 Member
Hey
I am gorzoks, 25 years old and I am also in the bulking phase.
I am 180 cm tall and my current weight is 77,7 kg. I am aiming for 83 kg.
For me it is a challenge to eat everyday the calories I need in order to gain weight.
WHAT I DO EVERY DAY
- I am sitting about 10-12 h /day.
- I sleep about 8-10 h /day.
- I train everyday for at least 5-10 mins /day.
(doing hardcore freeletics
workouts (workout "METIS"))
WHAT I DO EVERY OTHER DAY
- I go to the gym and train intensively for about 20-30 mins.
- I go swimming, when I do not train at gym and I swim for about 10 mins.
WHAT I DO ONCE OR TWICE A WEEK
- I play football (soccer) in a competitive environment for about 45 - 60 mins per game.
WHAT I WANT TO ACHIEVE:
- Eat everyday the calories I need in order to at least maintain or to gain weight.
- Be 83 kg by eating healthy food.
(HOW) IS IT POSSIBLE?
- How can you gain 5 kg of lean muscle mass by following the plan I do AND BY EATING HEALTHY FOOD ONLY?
-
Who has achieved similar goals, please also post - would be nice to hear your experiences!
gorzoks
I am gorzoks, 25 years old and I am also in the bulking phase.
I am 180 cm tall and my current weight is 77,7 kg. I am aiming for 83 kg.
For me it is a challenge to eat everyday the calories I need in order to gain weight.
WHAT I DO EVERY DAY
- I am sitting about 10-12 h /day.
- I sleep about 8-10 h /day.
- I train everyday for at least 5-10 mins /day.
(doing hardcore freeletics
workouts (workout "METIS"))
WHAT I DO EVERY OTHER DAY
- I go to the gym and train intensively for about 20-30 mins.
- I go swimming, when I do not train at gym and I swim for about 10 mins.
WHAT I DO ONCE OR TWICE A WEEK
- I play football (soccer) in a competitive environment for about 45 - 60 mins per game.
WHAT I WANT TO ACHIEVE:
- Eat everyday the calories I need in order to at least maintain or to gain weight.
- Be 83 kg by eating healthy food.
(HOW) IS IT POSSIBLE?
- How can you gain 5 kg of lean muscle mass by following the plan I do AND BY EATING HEALTHY FOOD ONLY?
-
Who has achieved similar goals, please also post - would be nice to hear your experiences!
gorzoks
0
Replies
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Peanut butter, nuts, seeds, avocado, full fat dairy, higher calorie meats like lamb, pork and beef instead of chicken of turkey, salmon instead of white fish, lots of easy to eat carbs like rice, potato & sweet potato.
In short, eat all the food!0 -
Yeah peanut butter is ace. So tasty, full of nutrients, very healthy, and very high calorie, lots of protein and healthy fats. Definitely a great food for healthy weight gain.0
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Doing what activity you list there? Probably not possible.Gorzoks wrote:(HOW) IS IT POSSIBLE?
- How can you gain 5 kg of lean muscle mass by following the plan I do AND BY EATING HEALTHY FOOD ONLY?
The food is very possible. Eat things which are higher calorie, higher protein, like Toad listed.
Is that "train intensively" for 20-30 min every other day weightlifting? Because the 5-10 min/day (whatever 'freeletics'
is) isn't going to do much for you. You're not swimming enough to have much of an effect. The soccer will help
cardio fitness and build some muscle in your legs.
But you need to be lifting weights (seriously, with a plan, getting harder) if you want to build muscle.
To gain lean mass (muscle), you need to eat at a slight calorie surplus (start with 250 cal/day) and increase your
percent of calories from protein (35% is the top of the healthy range), while lifting progressively heavier weights for
more reps & sets. You might manage up to 1 lb of lean gain in a month, but expect less.
Here's a table which explains the healthy ranges for macros: http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html
carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)
This site might also be helpful. Ignore the supplements & other ads, just read the articles & learn the exercises.
http://www.bodybuilding.com/fun/training.html0 -
Thanks lads,
I was sceptical about peanut butter because I ve heared that it isnt that healthy because it contains PALM OIL.
Well I did some research and it seems to be a little bit unhealthy because it contains a lot of SATURATED FATS, which is not very good but I think I will still go for it, as long as I can keep it under control.
@MKEgal
Ye I do go to the gym and train for about half an hour. I find myself doing couple of the following exercises in one day:
DEADLIFTS
FrontSquaт
DIPS
Chinups
LEG PRESS
BENCH PRESS
I do everyday Freeletics and I find it not just fun because there are some nice workout programs already there for you waiting, which are named after greek gods and you can relate to different workout routines with a community, similar to here, but Freeletics is also great because it uses only your body weight and you don't need a gym for that. You can train at home. Doing Freeletics has overal not increased my fitness level but also my core is very strong now, I can lift better at the gym. I can only recommend it.0 -
Lol - just so you know, two of those people are femaleThanks lads,
You can get peanut butter without added oil, it's just more expensive. You can also make it yourself, it's just peanuts that have been crushed down until smooth.I was sceptical about peanut butter because I ve heared that it isnt that healthy because it contains PALM OIL.0 -
Define "healthy." I'm not being snarky -- everyone has a different definition. Avocado, natural nut butters and higher-fat cuts of beef are all typically considered healthy. Do you drink milk in your coffee? Replace it with heavy whipping cream. I love full-fat Greek yogurt with honey and chopped almonds.0
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Keep in mind that metabolically, you can't gain more than about .5kg of muscle mass per month without steroids, adjust your calories accordingly, and skew the calories towards lean/plant based protein and unsaturated fats. Lift weights under (initially at least) the supervision of a trainer for at least an hour, at least 3x/week. Intensity and consistency matter most, and if you first accept that this is a one year project, it is totally doable at your age.
Also, avoid peanut butter that has anything but peanuts in it. Many brands add hydrogenated vegetable oil to prevent the solids and liquids from separating, but hydrogenated vegetable oil is loaded with "bad" saturated fats. As with everything else you eat, read the label and weigh it. One "serving"of PB will not cover a slice of toast very well.
Good luck!0 -
squat and deadlift0
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eat the foods that you like and get into a caloric surplus.
eat nutrition dense foods so that you hit your macro and micro targets and then fill in with more calorie dense foods like ice cream, bagels, cookies, etc. < these are not "unhealthy" foods and you don't get extra credit for exceeding your nutritional requirements…
other than that good luck bulking on a diet of strictly "clean" foods….0 -
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Davidc1961 wrote: »Keep in mind that metabolically, you can't gain more than about .5kg of muscle mass per month without steroids, adjust your calories accordingly, and skew the calories towards lean/plant based protein and unsaturated fats. Lift weights under (initially at least) the supervision of a trainer for at least an hour, at least 3x/week. Intensity and consistency matter most, and if you first accept that this is a one year project, it is totally doable at your age.
Also, avoid peanut butter that has anything but peanuts in it. Many brands add hydrogenated vegetable oil to prevent the solids and liquids from separating, but hydrogenated vegetable oil is loaded with "bad" saturated fats. As with everything else you eat, read the label and weigh it. One "serving"of PB will not cover a slice of toast very well.
Good luck!
obviously you've never bulked successfully before. OP, please do not take this advice.
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get off the "healthy" concept and grab the gelato.
In gaining calories are king- healthy means nothing if you aren't getting the volume you need.0 -
The protein profile of PB is overrated here (it's a 52 on the Amino Acid Score which is ok but not great) but it's good for extra calories if you need and want them. Just have a well balanced diet as your base then eat a lot of extra calories however you can get them. You will need to find your maintenance level and you can estimate that with a TDEE calculator such as can be found at IIFYM.com. Then add about 500 cals per day to that to start and see how it goes. If you aren't gaining then add about 100 cals per day for a week until you start to move the way you want to.
Good luck to you.0 -
Wheelhouse15 wrote: »The protein profile of PB is overrated here (it's a 52 on the Amino Acid Score which is ok but not great) but it's good for extra calories if you need and want them. Just have a well balanced diet as your base then eat a lot of extra calories however you can get them. You will need to find your maintenance level and you can estimate that with a TDEE calculator such as can be found at IIFYM.com. Then add about 500 cals per day to that to start and see how it goes. If you aren't gaining then add about 100 cals per day for a week until you start to move the way you want to.
Good luck to you.
True that nuts are not a complete amino profile.
But as long as he is getting protein from other sources as well....dairy, meat, fish, poultry
Then he will be fine.
So for the purpose of extra, easy to eat calories, you can't go wrong.
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Davidc1961 wrote: »Keep in mind that metabolically, you can't gain more than about .5kg of muscle mass per month without steroids, adjust your calories accordingly, and skew the calories towards lean/plant based protein and unsaturated fats. Lift weights under (initially at least) the supervision of a trainer for at least an hour, at least 3x/week. Intensity and consistency matter most, and if you first accept that this is a one year project, it is totally doable at your age.
Also, avoid peanut butter that has anything but peanuts in it. Many brands add hydrogenated vegetable oil to prevent the solids and liquids from separating, but hydrogenated vegetable oil is loaded with "bad" saturated fats. As with everything else you eat, read the label and weigh it. One "serving"of PB will not cover a slice of toast very well.
Good luck!
As others have said, ignore this.....
And as far as muscle mass goes.....depending on the person and proper training and nutrition....
You could do 1lb - 1.5 lbs of muscle a month for males.
If everything is perfect, you could possibly hit 2lbs / month.....but you have to be on top of your game for that.
A female would be on the order of 0.5 - 1.0 lb / month.0 -
Wheelhouse15 wrote: »The protein profile of PB is overrated here (it's a 52 on the Amino Acid Score which is ok but not great) but it's good for extra calories if you need and want them. Just have a well balanced diet as your base then eat a lot of extra calories however you can get them. You will need to find your maintenance level and you can estimate that with a TDEE calculator such as can be found at IIFYM.com. Then add about 500 cals per day to that to start and see how it goes. If you aren't gaining then add about 100 cals per day for a week until you start to move the way you want to.
Good luck to you.
True that nuts are not a complete amino profile.
But as long as he is getting protein from other sources as well....dairy, meat, fish, poultry
Then he will be fine.
So for the purpose of extra, easy to eat calories, you can't go wrong.
Exactly, that was my point it's just that too many people think they are a wonderful food because of the protein and the dominant protein is a non-essential one so I wouldn't push it as a primary source of protein but for calories, absolutely.
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Wheelhouse15 wrote: »Wheelhouse15 wrote: »The protein profile of PB is overrated here (it's a 52 on the Amino Acid Score which is ok but not great) but it's good for extra calories if you need and want them. Just have a well balanced diet as your base then eat a lot of extra calories however you can get them. You will need to find your maintenance level and you can estimate that with a TDEE calculator such as can be found at IIFYM.com. Then add about 500 cals per day to that to start and see how it goes. If you aren't gaining then add about 100 cals per day for a week until you start to move the way you want to.
Good luck to you.
True that nuts are not a complete amino profile.
But as long as he is getting protein from other sources as well....dairy, meat, fish, poultry
Then he will be fine.
So for the purpose of extra, easy to eat calories, you can't go wrong.
Exactly, that was my point it's just that too many people think they are a wonderful food because of the protein and the dominant protein is a non-essential one so I wouldn't push it as a primary source of protein but for calories, absolutely.
LOL....I think they are wonderful
And recommend...them but always state do not make them your primary source of protein, since they are not a optimal protein/complete amino profile..0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »The protein profile of PB is overrated here (it's a 52 on the Amino Acid Score which is ok but not great) but it's good for extra calories if you need and want them. Just have a well balanced diet as your base then eat a lot of extra calories however you can get them. You will need to find your maintenance level and you can estimate that with a TDEE calculator such as can be found at IIFYM.com. Then add about 500 cals per day to that to start and see how it goes. If you aren't gaining then add about 100 cals per day for a week until you start to move the way you want to.
Good luck to you.
True that nuts are not a complete amino profile.
But as long as he is getting protein from other sources as well....dairy, meat, fish, poultry
Then he will be fine.
So for the purpose of extra, easy to eat calories, you can't go wrong.
Exactly, that was my point it's just that too many people think they are a wonderful food because of the protein and the dominant protein is a non-essential one so I wouldn't push it as a primary source of protein but for calories, absolutely.
I'd agree with this- it does make me chuckle when someone says "protein" and people shout peanut butter.
like yes it has it in it- but um. yeah- it's not a great source for ADDED protein.
Calories yes.
protein- meh.
I generally avoid it- I don't love it enough outside of a reese's to warrent the extra calories- because I'll just eat the whole damyumn jar.0 -
lucygoesrawr wrote: »
OP.. sorry ladies! I probably should check the profiles first before I write. Thanks Lucy!
Before I start asking further questions, as I got more confused now. THANKS to everybody who tried to help me with advice so far!
Healthy Lifestyle
I am lucky enough to have an amazing caring wife who cooks for me 24/7.
I consider as healthy food anything that is home-made with love and has no weird conservants in it. @AliceDark
I also don't smoke and do only drink water.
By the way water...
I feel that I should be drinking more of it. I drink about 1 - 1,5 litters a day but on days when I play soccer (about 60min) , despite the fact that I consume about minimum 200 calories above the suggested MyFitnessPal calorie number, the next day I always loose 0,2kg - 0.3kg - which really is annoying!!!
I also wanted to ask you guys how much water do you drink on and off training days? Do you track your water intake and take it seriously or you dont think that water is very important for gaining weight?
Also if you do track it, do you see a positive correlation between how much you drink and how much you gain?
The above was a bonus question. Would be nice to get feedback on it as well!
My initial question was: How can you gain 5 kg of lean muscle mass by following the plan I do ( this is stated in the beginning of the thread.. ) and by eating only healthy food?
(Note that I am not asking how long does it take. The time isnt worrying me. I will get there. I am trying to find out the best efficient way. And I also do understand that it is not possible to only get lean muscle weight, but that you also always gain fat but I am aiming to get more weight in muscle than anything else. Appreciate your help! )
Summery of all points that have been made so far in answering this question:
1) By eating the right food, such as
a) Peanut butter
b) Nuts
c) Seeds
d) Avocado
e) Full fat dairy
f) Higher calorie meats like lamb, pork and beef instead of chicken or turkey
g) Higher-fat cuts of beef
h) Salmon instead of white fish
i) Lots of easy to eat carbs like rice, potato & sweet potato
j) Full-fat Greek yogurt with honey and chopped almonds
2) Have a good range for macros nutrients based on: http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html
Example:
carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)
3) Eat balanced and eat nutrition dense foods so that you hit your macro and micro targets and then fill in with more calorie dense foods like ice cream, bagels, cookies or however you can get them.
4) Eat at a slight calorie surplus (start with 250 cal/day and increase it if necessarily)
5) Stop cario exercises and start lifting weights proparly with a plan. Lift progressively heavier weights for more reps & sets.
6) Squat and deadlift
Is anything missing in this list or is anything wrong?
Thanks!0 -
#4 and #5 are really the important points. #1 really just gives you ideas for "healthy" and calorie-dense foods that get you to #4. Just don't sacrifice your surplus for the sake of "healthy." Without the surplus, nothing else here matters.0
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Since no one pointed it out, and sometimes we miss the obvious:
OP, if you don't like added oils in regular peanut butter, and don't want to spend extra money on the brands that just use peanuts and salt, you can always just grab a handful or two of peanuts. In fact, why not make yourself a grab bag of mixed nuts, whatever you prefer. Good selection of micros in various nuts, plus a nice source of fats generally deemed healthier. A bit of protein, too.
It'd also be a good base for a homemade granola, which would be high calorie, relatively low satiety.0 -
5 kg == 11 lbs....
So if you are lifting weights, with progressive overload....
Then I would shoot for about 1 - 1.5 lbs / week.....There will be some fat gain....can't help that....
So I would say you are looking at about 6 months to add on 5kg of muscle.
And "healthy"....depends on what you think is "healthy".
I think what I eat is healthy, but you might would disagree....
I would say #5 is correct.
Although you don't need to do more reps, if you are going up in weight.
For example, say you do 5 sets of 5 reps on bench press one week
Next time you do the same weight...but you feel like you are able to do more reps....so for that week, do the extra reps.
The next time you do bench press (3rd time you hit chest), you do a weight (so increase weight) where you can get 5x5 and not feel like you could have done more..... Make sense?0 -
Just a thought to keep in mind although it's been covered.
No one food item can be unhealthy. You can only judge a diet as a whole. A diet of nothing but broccoli wouldn't be healthy, just as a diet of chicken wouldn't be, just as a diet of donuts wouldn't be. You have to look at the diet as a whole. If you are hitting you macro/micro targets for the day but not hitting your calorie goals, eat some ice cream. Calories are king when it comes to bulking and as stated, you don't get extra "nutrition" for eating more broccoli. You can only process so many nutrients. The rest are wasted.0 -
Hi all...I'm a newbie here so cut me some slack if I cover something already discussed. One of the most important things to do to gain lean muscle is eat 100 to 120 grams of protein every day. My Fitness Pal gives you a great record toward that goal. Each person can do it their own way. It's not easy. If you need to use protein powders and bars fine. If you can do it with whole foods even better. Do that and work out as much as you can. Do pushups every day. Start low and work up. Get to the gym as much as possible. Walk. On the treadmill or, better yet, outside. Do stairs, in your house or at the gym. Get some dumbbells for home arm and shoulder work. But, above all, strive to eat over 100 grams of protein each and every day.0
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Hi all...I'm a newbie here so cut me some slack if I cover something already discussed. One of the most important things to do to gain lean muscle is eat 100 to 120 grams of protein every day. My Fitness Pal gives you a great record toward that goal. Each person can do it their own way. It's not easy. If you need to use protein powders and bars fine. If you can do it with whole foods even better. Do that and work out as much as you can. Do pushups every day. Start low and work up. Get to the gym as much as possible. Walk. On the treadmill or, better yet, outside. Do stairs, in your house or at the gym. Get some dumbbells for home arm and shoulder work. But, above all, strive to eat over 100 grams of protein each and every day.
Each person's protein needs are different.
So 100 - 120 gr may or may not work for another person
I personally take in over 200 gr daily.....more than I need, yes. But I like it, so I eat that much.
All muscle is muscle...not lean or otherwise.....
Your caloric consumption will determine how fat you get. Just as it will determine how lean you get.0 -
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If your missus does all the cooking and you're happy that it's a good balanced diet, for your goals, why not just squeeze in a 500 cal snack (or 2x 250)?
A surplus of 500 a day should give you, roughly, 0.5 kg gain a week.
Like someone above mentioned, make sure you're getting some heavy weight training in so that you gain some muscle. 3 to 5 sessions of at least 50 mins.
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Hi all...I'm a newbie here so cut me some slack if I cover something already discussed. One of the most important things to do to gain lean muscle is eat 100 to 120 grams of protein every day. My Fitness Pal gives you a great record toward that goal. Each person can do it their own way. It's not easy. If you need to use protein powders and bars fine. If you can do it with whole foods even better. Do that and work out as much as you can. Do pushups every day. Start low and work up. Get to the gym as much as possible. Walk. On the treadmill or, better yet, outside. Do stairs, in your house or at the gym. Get some dumbbells for home arm and shoulder work. But, above all, strive to eat over 100 grams of protein each and every day.
Please stick around and learn, we all start with misconceptions and we can help you if you are willing to do some research with us.0 -
Also - you keep referring to lean muscle OP.
Your body will decide how fat or lean the muscle is in certain spots - you'll have no control over that. Well, endurance cardio has shown to increase some intra-muscular fat storage for easy access.
How fast you gain can control how much fat ends up on top of the muscle though.
If you want lean muscle - go to the butcher.0
This discussion has been closed.
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