Gaining weight/muscle with a physical job

cro73011
cro73011 Posts: 5 Member
edited November 13 in Goal: Gaining Weight and Body Building
I have a very physically active job and I am trying to gain muscle... I lost over a hundred pounds and want to gain slot 15 lbs. of muscle. Currently my protein intake is about 1.1g per pound of body weight. My problem is that my job is very active and I walk about 8 miles a day when working. Any advice given would be appreciated and thanks in advance!

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Are you lifting weights? The only way you will be gaining muscle is to eat back your exercise calories (or those burned at work) and lift.
  • AsISmile
    AsISmile Posts: 1,004 Member
    How active your job it doesn't matter. It just means you need to eat more than someone with a sedentary lifestyle.
    Only way to gain muscle mass: eat a calorie surplus and lift heavy. Recommended for a clean bulk is TDEE + 250 calories.
    Btw, you can't just gain muscle, you will gain fat.
  • scottieemail
    scottieemail Posts: 1 Member
    Man i have been there and it is tough. Bodybuilding.com has an article that talks about just this subject.

    I hope your employer pays well...they should! Pack some small meals. I used to do pb&j alot, and protein bars, and power bars. If u aren't eating cottage cheese you should learn to love it...it is an acquired taste. CC is a slow release protein that will help to prevent muscle breakdown between meals.

    If u can, explain what you're dealing with to your doctor and mention a prescription for periactin (cyproheptadine). The common dose is 4mg..break them in half and take 2mg at a time. Youtube: cyproheptadine. It boosts appetite and has helped many hardgainers put on weight. It's cheap and effective. The only drawback is that it can make you sleepy (2mg/half instead of 4mg). If your doc says no, you can buy a syrup on Amazon called apetamine. Read the reviews for it on Amazon.

    You need to eat more, sleep well & drink plenty of water. And workout smart.

    Hope this helps.

    If you can explain what you're dealing with to your doctor and mention a prescription for periactin (
  • gtmfitness
    gtmfitness Posts: 51 Member
    My man.....

    You need to eat enough calories....enough to compensate for your work plus enough to support training.

    Consider lifting 3 days a week for about an hour each session.

    Get in, focus on making strength gains in the 4-6 rep range and get out!

    Hope that helps man
  • ndj1979
    ndj1979 Posts: 29,136 Member
    AsISmile wrote: »
    How active your job it doesn't matter. It just means you need to eat more than someone with a sedentary lifestyle.
    Only way to gain muscle mass: eat a calorie surplus and lift heavy. Recommended for a clean bulk is TDEE + 250 calories.
    Btw, you can't just gain muscle, you will gain fat.

    this ..

    your protein sounds high …you really want to be getting about .65 to .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight, and fill in rest with carbs.

    I would also suggest getting on a progressive lifting program like strong lifts, or all pro beginner routine.
  • deznlexy
    deznlexy Posts: 1 Member
    Smh I think he knows but his problem is needing more calories then most to be in a calorie surplus... And 1.2 gram of protein is fine. Necessary? Maybe not but I consume 1.5 whether I cut or bulk. You would consume too much fat and carbs if under .75 for my macro's atleast.... You guys need to realize he's not gonna need the same macro ratio as you were all different genetically.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Been there.

    Firstt thing is you will need to be in a calorie surplus regardless. If you aren't gaining .5-1 lb a week on average over a month, you need to add calories

    Your protien intake is fine. We are talking optimal protien synthesis not consuming enough to "not be deficient". There is a difference when talking of MPS. Depending on your age, how male you are, body fat%, health etc...you "might" need more than a the bottom guidelines and it's better to eat as a catch all then the basement line.

    When you say your job is physical, it will play a role in your recovery and should not be ignored. Lifting before work might be easier than after. The job should help in some regards to you building muscle depending on the intensity and frequency. Though training within a good program will stimulate stress to your entire body. It also could help condition yourself so work doesn't tire you as much.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    3-year old thread needlessly brought back from the dead. OP hasn't even logged in since January.
  • MadGainzBruh
    MadGainzBruh Posts: 7 Member
    cro73011 wrote: »
    I have a very physically active job and I am trying to gain muscle... I lost over a hundred pounds and want to gain slot 15 lbs. of muscle. Currently my protein intake is about 1.1g per pound of body weight. My problem is that my job is very active and I walk about 8 miles a day when working. Any advice given would be appreciated and thanks in advance!

    What others have said about upping your calories is right. It's an uphill battle for sure. I used to unload trucks 8hrs a day. Strength went through the roof, but size... I looked like a dang bobblehead. Also, timing your workout. I'd suggest before work, cause your gainz are more important than your job. Be tired at work afterwards, not the gym.
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