muscle weight

maximumuscle36
maximumuscle36 Posts: 2
edited October 2024 in Health and Weight Loss
I am 5'7 at 151lbs male I want to put some muscle on , how many carbs fats and protein I should be eating a day is any setting in myfitnesspal that would help me out and and feedback would do I heard that 2500 calories a day that builds one pound of muscle?

Replies

  • JNick77
    JNick77 Posts: 3,783 Member
    I am 5'7 at 151lbs male I want to put some muscle on , how many carbs fats and protein I should be eating a day is any setting in myfitnesspal that would help me out and and feedback would do I heard that 2500 calories a day that builds one pound of muscle?

    You have to eat in great excess to really put on mass. Try this out,

    http://www.johnberardi.com/updates/july262002/na_masscalculator.htm
  • RJSuperMan
    RJSuperMan Posts: 52 Member
    I'm a gainer to.... 2,500 won't even sustain my weight - in fact, I'm trying to eat 4,000 and still loosing weight.
  • albinogorilla
    albinogorilla Posts: 1,056 Member
    same rules to gain as lose. 500 calorie over a day to gain 1 lb a week. 5'7" 214
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    I am 5'7 at 151lbs male I want to put some muscle on , how many carbs fats and protein I should be eating a day is any setting in myfitnesspal that would help me out and and feedback would do I heard that 2500 calories a day that builds one pound of muscle?

    Whomever told you 2,500 cals builds one pound of muscle shouldn't be taken seriously in terms of nutrition or bodybuilding advice.
    3,500 kcals make a lbs. At your height and weight, you're almost identicle to my stats. I'm 5'8" 155 lbs, If you lift heavy, and I mean heavy 5 days a week, 2,500kcal per day would most likely barely cover your maintenance. If your job doesn't require lots of physical activity, I would shoot for around 3,000kcal per day, about 40% protein/ 30% carbs/ 30%fats. If you're not gaining any solid muscle on that, try upping the calories, with mostly protein.
  • rileysowner
    rileysowner Posts: 8,338 Member
    It depends on how fast you want to put on the muscle. The calculations are not like taking off fat because muscle is built based on not only what you eat, but how you exercise and how effective those exercises are. A large calories surplus will put on muscle if combined with a good weight training program, but you will put on fat as well. It is possible to put on muscle at a smaller surplus, but it will be slower as well. The positive is less fat build up. Or, you can looking into the leangains.com approach to muscle building, which uses a much more involved approach of deficits and surpluses with an intermittent fasting approach that will allow you to slowly build muscle and take off fat. Just to be clear I have not used this, but reading through it and seeing its success in people who have used it I would say it is worth the time to read through it on his site.
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    It depends on how fast you want to put on the muscle. The calculations are not like taking off fat because muscle is built based on not only what you eat, but how you exercise and how effective those exercises are. A large calories surplus will put on muscle if combined with a good weight training program, but you will put on fat as well. It is possible to put on muscle at a smaller surplus, but it will be slower as well. The positive is less fat build up. Or, you can looking into the leangains.com approach to muscle building, which uses a much more involved approach of deficits and surpluses with an intermittent fasting approach that will allow you to slowly build muscle and take off fat. Just to be clear I have not used this, but reading through it and seeing its success in people who have used it I would say it is worth the time to read through it on his site.

    It's known as a recomp. cycle. A blend between a bulk and a shred cycle where you put on muscle while simultaneously burning fat. It's not impossible, but it is very tricky for a novice body builder to perfect.
  • JNick77
    JNick77 Posts: 3,783 Member
    That calorie calculator I posted above really works even if you're a "hard-gainer". If you're honest with the inputs, follow a solid diet, follow a solid lifting program, you will put on muscle I guarantee it.

    Or you're money back. LOL
This discussion has been closed.

Categories