Gaining lbs

[Sue Me]

Okay, I am certainly not a diet guru by any means, but I believe I have diagnosed my problem with NOT gaining any weight - lack of calories appears to me as the culprit.

Currently 6'4", 214lbs - desire to be 225lbs. Eating about 5-6 meals a day.

Non workout days - approximately 2400 calories, roughly 30/35/35 f/c/p.

workout days - approximately 2800 calories, roughly 30/35/35 f/c/p

I lift in the early AM, 1-1:15 minutes, then 20 minutes of cardio (3x - not after legs)

Should I up the calories to about 3200 on workout days? All advice/criticism is appreciated.

[Kap]

I would say up your calories on EVERY day, not just the workout days. Are you eating clean calories, or do you have stuff like fast food in there?

[Sue Me]

No fast food - stomach can't handle it. I cook a lot so, the only "fast food" is Subway, Double Turkey subs on wheat. Other than that, I can't remember the last time I ate real fast food.

Lots of eggs, steaks, chicken, pork chops, turkey sandwiches, frozen veggies, and PB&J is pretty much my diet - not a lot of variety, but easy to cook.

[Ulter]

I agree you should be around 3000 clean.

[T-Cake]

Ditto!!! 3000+!

Eat up! :dinner:

[DrewDog]

I would say up your calories on EVERY day, not just the workout days.


+1

you don't grow in the gym, you grow in the kitchen

[Big Sky Guy]

All about the food!

[jpt]

your not even at maintenance calories at 2400.....i would not dip below 3000 cals a day.

[neutral]

You're eating the calories that I eat to cut, @ 180lbs

[Sarge]

gaining weight on clean food = eating all damn day long :)

Enjoy!

[BiggT]

You answered your own question, man. 2800 cals isn't enough for a teenage girl, much less an active, 6'4", weight-trained 215lb man.

[Sue Me]

Wow - okay....this makes me happy, b/c I love eating...Always said I was a fat kid with a fast metabolism.

[jpt]

eating 3500 clean calories is rough...at least for me. there's only so many cups of brown rice i can eat

[Sue Me]

Alright, first day of upping the calories looked like this, per Fitday.com

3314 Calories 54/15/31 f/c/p
195g Fat (almonds gave me a LOT of this fat)
156g Carbs
256g Protein

That Fat / Carb ratio should be closer to equal, right?

[FIF]

Im 6'2 and 242lbs i was 248 over the weekend but came down with a bad case of an Allergy attack and has had my appetite all messed up. Im a hard gainer it seems until i have consistency and then no problem.

This is another co sign on the 3000+!! it takes a little time to notice a difference. I frequent subway all the time. Turkey footlongs, no sauce, no oil extra veggies. Somedays ill eat 4 of those sandwiches(B-12 helps). Yes its dry but to the point ya dig? This is half the battle as I have been told so many times by Killer(diet, diet diet-btw where u at?).

I would plan a month ahead of time and double that amount(6000)! It takes preparation and some extra dough but well worth it. I did it for 1 month consistently everyday it was the jump start i needed. A good mass gainer along with this could get you poppin too(one with low carbs and low sugar).

[Sarge]

Alright, first day of upping the calories looked like this, per Fitday.com

3314 Calories 54/15/31 f/c/p
195g Fat (almonds gave me a LOT of this fat)
156g Carbs
256g Protein

That Fat / Carb ratio should be closer to equal, right?
That's great, fats are gooooooooood :) Walnuts, Almonds, ANPB, olive oil, ect

I would increase carb intake, without a doubt....

you may 'seem' bloated as the day goes on, but I always wake up pretty lean looking and realize I could drop all the water weight with just a couple days of dieting. So keep your goals in mind and don't let a little water weight stop you.

[FIF]

eating 3500 clean calories is rough...at least for me. there's only so many cups of brown rice i can eat

I feel you on this one...I dont really care for brown rice either. I have throw some sorta sauce on it lol.

[bigsix]

Get your carbs up imo

[Sue Me]

Nothing like packing your breakfast, lunch and 1st dinner, plus snack, only to eat it all by 2:30pm in the afternoon....Oh well, there is always Subway, here I COME.

[MR.cashcream]

b/c I love eating...Always said I was a fat kid with a fast metabolism.

Eat Up Bro!

[andrew_plamondon]

Im 6'2 and 242lbs i was 248 over the weekend but came down with a bad case of an Allergy attack and has had my appetite all messed up. Im a hard gainer it seems until i have consistency and then no problem.

This is another co sign on the 3000+!! it takes a little time to notice a difference. I frequent subway all the time. Turkey footlongs, no sauce, no oil extra veggies. Somedays ill eat 4 of those sandwiches(B-12 helps). Yes its dry but to the point ya dig? This is half the battle as I have been told so many times by Killer(diet, diet diet-btw where u at?).

I would plan a month ahead of time and double that amount(6000)! It takes preparation and some extra dough but well worth it. I did it for 1 month consistently everyday it was the jump start i needed. A good mass gainer along with this could get you poppin too(one with low carbs and low sugar).
Mustard and vinegar (balsamic is nice) are almost cal-free dressings you can enjoy :)

[mike]

Mustard and vinegar (balsamic is nice) are almost cal-free dressings you can enjoy :)
balsalmic.. yum.

[Sue Me]

Day Three rolling the 3000+ calories...

The best thing is, I have more energy for my early morning workouts (or so it seems) b/c of actually getting enough food the day before. Thank God for Subway, and Frozen Turkey Burgers.

Thanks all for the great advice - I have gotten in the habit of tossing salsa on everything: chicken, salad w/chicken, eggs, you name it, its got salsa on it...:drool:

[Sue Me]

Alright, about 1mo of eating 3k+ calories per day, weight is a solid 217...I think in April I am going to jump it up to 4k for a month and see what the results are on that...Its amazing what happens to your lifts when you actually eat enough. Ooops, 6:30, time to go eat a steak. and some eggs.

[strawberryriddick]

Wow - okay....this makes me happy, b/c I love eating...Always said I was a fat kid with a fast metabolism.
That's part of the reason I started lifting...I was so happy that I could get in shape while still noshing :D ENJOY!

[JayC]

Alright, about 1mo of eating 3k+ calories per day, weight is a solid 217...I think in April I am going to jump it up to 4k for a month and see what the results are on that...Its amazing what happens to your lifts when you actually eat enough. Ooops, 6:30, time to go eat a steak. and some eggs.

I would. I think for someone your size 3000 still isn't enough. I would also reconsider your macro's...IMO
I'd try P 45-50/C 30-35/ F 20-25 for 4-6 weeks and see how that suits you. It works very well for me when trying to gain LBM while limiting any fat gain. Then I'll switch it for a bit just to keep my body guessing.

[TAZ]

6-1 260 here... I cut on 3000-3500 per day.... I maintain on 4500-5000 and bulk at 6000-8000... Just food for thought.

-TAZ

[Sue Me]

Alright, I will switch around my macros somewhat and kick the calories up to 4K next week (after another trip to the store). Good heads up.

[Sue Me]

Update: Its been really busy @ school and work recently, so I haven't been good about tracking Macros, instead I have just been eating anything clean all day.....Currently tipping the scales at a little over 219lbs.

Now that I am learning how to actually gain some weight, I am pissed that I will have to cut back here shortly (June 1st) b/c my training will start focusing on cardio conditioning for a Tri in August.

[Razor]

I pose this question. I'm 6'2" at 245 lbs and have about 25% BF with decent amount of muscle mass and would like to loose some BF and gain more LBM. How many cals per day would be good for this. I do workout 4 days per week. I do super sets which for me I have seen gains in my muscle size but still maintain about 245 LBS. Don't do much cardio but I know I should at least for my heart.