Little guy trying to build mass

bump... hope some people who have done it can answer for ya...

HI Voiceofoworldcontrol:

To answer your question, you do need to be eating back all of the calories that you burn while working out. You should calculate your minimum caloric intake based on your body type and your physical activity level. Once you have this number, add 500 calories to your meal plan to acheive your desired daily intake. If you are not seeing gains in the first 3 weeks, up your calorie intake an additional 250-500 calories and see how your body reacts just as if you are gaining but see more fat than you wish, cut the calories back slightly. You seem to know that cardio is detrimental to your weight gain. You can still perform cardio but that entails eating even more calories than before. As you probably know, your calorie intake is only one aspect of the diet that you must worry about. When you are trying to gain mass and primarily lean muscle (though small fat amounts will come with it) then you must eat at least 1.0-1.5 grams of protein for every lb that you weight. So you should be eating 146-219 grams of proetien a day. Also try to eat your calories in a 40/40/20 ratio meaning 40% of your calories come in the form of carbs, 40% in the form of protein, and 20% in the form of healthy fats. You should try to limit your carbs to healthy long-chain carbs such as whole wheat pasta, brown rice, whole wheat bread. And as for your supplements, the protein powder is very good but you need to make sure that you get enough carbs as well. Your really don't need a protein powder as expensive as that one as well. I currently take the MusclePharm Combat Powder, 2 scoops will get you 50 grams of protein, and at about half the cost. It contains short acting proteins as well as the long lasting casein proteins as well. I would recommend avoiding GNC at all possible. You can get the same supplements online for much cheaper. A good place is bodybuilding.com. You should also look at getting a good multivitamin to make sure your body is getting all the necessary nutrients as well as a fish oil extract. I know it sounds like a lot and expensive but it can be done and you will see great results. Let me know if this helps or if you want to see a sample nutrition plan to get healthy calories into your system.

Forgot about this thread... Since I 'bumped', I've gone on a mission for more info. MFP is an outstanding site for weight loss and exercise, but for guys that are trying to add muscle, I'd also recommend bodybuilding.com (and click on 'supersite'). The site provides much more info than just how to be a roid head :laugh: .

The other guys gave a good outline, but I'll reiterate... LOTS of protein and HEAVY lifting to failure. Been going for almost 3 wks now and seeing solid results. I'm using 100% Gold Standard Whey Protein. If you buy that on bodybuilding.com, they'll give you the multi-vitamins for free right now. I also recently purchased Flax Seed Oil. In my humble opinion, you don't need an expensive 'supplement' for your fats. The Flax Seed Oil is all healthy fats, Omega 3 6 and 9, and can be put in most foods w/ a slightly nutty flavor.... but if you like fish oil (bleh), then go for it.

Good info in this thread... thanks for adding info guys... it'd be good to have more stuff like this for the boys.

LIFT BIG EAT BIG GET BIG. No seriously follow these rules. Add me if youd like to see examples of diet and exercise. Stay motivated!