The Official Workout Thread

[Ares]

In your case none..A virus doesnt need calories

The Snorch is strong with this one....

 

[nvanprooyen]

There are a couple calorie counting apps that are out there that can help give you an idea of how much you are taking in. Some lucky (and unlucky) guys may only need 2900 to gain - some guys may need 5000 to gain. Just be ready to up your monthly grocery budget.

MyFitnessPal is one I've used in the past. It's ok.

 

[Nail Polish]

In your case none..A virus doesnt need calories

The Snorch is strong with this one....

I must have hurt Prissy's feelings, she disliked me...


:elephant:

 

[HeHateMe]

I must have hurt Prissy's feelings, she disliked me...


:elephant:

:shrug:

 

[HeHateMe]

I would try 2g per pound of body weight, it might be more though.

I've read only 1g per pound will get you 1 pound of muscle a week as far as protein synthesis goes, as long as you are getting enough other calories.

I'm settling on a 3500 cal bulking plan and am going to put together the meal plans this weekend. I have 60 lbs of grassfed beef in my freezer so at least I have the protein covered. I will not be doing the chicken breast or ground turkey thing because that shit is wack.

 

[bearmick]

Unless you're trying to win a body building competition, too much protein isn't particularly good for you. It makes your kidneys work much harder than they're designed to. I can maintain quite a lot of muscle at 6'3 230 by consuming ~140 grams a day. And that includes a protein shake. Too much meat consumption is bad for you and worse for the planet.

 

[nvanprooyen]

I think 1g / lb is plenty, or maybe a little north of that....from what I've read / experienced anyways. I can't see possibly needing 2 grams a pound unless you are on the gear and going really hard.

 

[Bigfoot]

I've read only 1g per pound will get you 1 pound of muscle a week as far as protein synthesis goes, as long as you are getting enough other calories.

I'm settling on a 3500 cal bulking plan and am going to put together the meal plans this weekend. I have 60 lbs of grassfed beef in my freezer so at least I have the protein covered. I will not be doing the chicken breast or ground turkey thing because that shit is wack.

Good luck dude, The last time I was bulking I was consuming close to 300g of protein a day, was lucky to put on a 1/2lb a week. Spent a ton of money on meat, wsa going through flank steak and chicken like nothing. Was usually consuming 5lbs of chicken in 2 1/2 days.

Just make sure you are hitting the right amount of protein, carbs and fats, and don't forget to eat your greens. Let me know how everything goes.

 

[nvanprooyen]

Unless you're trying to win a body building competition, too much protein isn't particularly good for you. It makes your kidneys work much harder than they're designed to. I can maintain quite a lot of muscle at 6'3 230 by consuming ~140 grams a day. And that includes protein shakes. Too much meat consumption is bad for you and worse for the planet.

We are about the exact same height / weight. I think a distinction needs to be made between growing and maintaining. To grow I don't think 140g is enough, given your size. It's not for me anyways. YMMV.

 

[nvanprooyen]

Good luck dude, The last time I was bulking I was consuming close to 300g of protein a day, was lucky to put on a 1/2lb a week. Spent a ton of money on meat, wsa going through flank steak and chicken like nothing. Was usually consuming 5lbs of chicken in 2 1/2 days.

Just make sure you are hitting the right amount of protein, carbs and fats, and don't forget to eat your greens. Let me know how everything goes.

Crazy. Were you eating enough other stuff? I would think you would be putting on at least a pound or two a week like that. 50% fat, 50% muscle.

 

[Bigfoot]

Crazy. Were you eating enough other stuff? I would think you would be putting on at least a pound or two a week like that. 50% fat, 50% muscle.

I wasn't getting enough carbs, so my weight wasn't really going up. I looked to be getting bigger, stronger and fuller, but the weigh wasn't there. Buddy of mine who is in bodybuilding was telling me I had the protein part down, but lacked in the greens and carb department. I'll probably start up again here pretty soon.

 

[nvanprooyen]

Yep, that sounds about right. I've had that exact same issue. Come to terms that if I want to pack on size, gotta get a little fat in the process....then lean out from there. Physiologically pretty tough to "gain muscle and lose fat at the same time". Unless you are a total beginner in shitty shape.

 

[bearmick]

We are about the exact same height / weight. I think a distinction needs to be made between growing and maintaining. To grow I don't think 140g is enough, given your size. It's not for me anyways. YMMV.

That's true, everyone is genetically different but yes, as far as muscle goes I've gained enough size and I'm not trying to get bigger. My goal is to maintain my strength where it is and just work on getting fitter and firmer. Less rum and more sprints.

 

[nvanprooyen]

Weight wise I'm pretty happy in terms of "size". I just want to lose around 15-20lbs of fat and put on about the same amount of muscle ultimately. That would put me at about 225 and 10% BF (or maybe a little under). Good enough for a dude pushing 40

 

[Mpov22]

In actuality the absolute most protein all but the most extreme bodybuilders need is about 1.3g/lb of bodyweight and that is actually for cutting down weight. Protein should be about 1g/lb on a bulking diet and carbs and healthy fat filling out the rest to meet your caloric needs which varies greatly based on activity level and workout intensity. 1lb of weight gain per week may be achievable but it's not healthy and chances are at least half of not more would be fat gain

 

[RosettaStoned]

Some of you guys are unbelievably uninformed. I don't understand how that's possible in 2014. All the info is out there for free.

1. Protein in and of itself will not pack on muscle. You need to be in a caloric surplus and to progressively overload your muscles to make them grow.

2. 1 gram of protein per pound is plenty on a bulk. Raise that a little on a cut to spare muscle in a caloric deficit.

3. It takes A LOT of protein to be bad for you. Enough that it would be hard to eat on a regular basis for the average man.

4. Gaining 1 pound per week of bodyweight is as ideal as you can get. You cannot gain muscle mass without gaining fat unless you are completely untrained. If you are not making noob gains you will have to bulk up, then cut down to lose the fat you added along with the muscle you gained.

 

[nwfisch]

Some of you guys are unbelievably uninformed.

And so are you.

 

[HeHateMe]

And so are you.

I came on here asking some honest questions and this muscle dork just tells me how ignorant I am. No shit, that's why I'm asking questions. It's not my fault the answers mostly sucked. :shrug:

 

[Capt. Serious]

I came on here asking some honest questions and this muscle dork just tells me how ignorant I am. No shit, that's why I'm asking questions. It's not my fault the answers mostly sucked. :shrug:

RS has been like that since he's been on the board.

He tries to act like a know it all.

 

[RosettaStoned]

I came on here asking some honest questions and this muscle dork just tells me how ignorant I am. No shit, that's why I'm asking questions. It's not my fault the answers mostly sucked. :shrug:

When did I tell you you were ignorant?