how much calories should i consume a day?

chebic · Post by **chebic** » Sat Jan 31, 2009 8:53 pm

i am 18 years old , current weight is 169~175 lb.
goal is to maximize muscle gain as possible.

second question is that during muscle gain process, will i gain body fat as well?

swanso5 · Post by **swanso5** » Sun Feb 01, 2009 7:10 pm

start at 1500 and see how you go..and stop doing curls and leg extensions too

probably some fat for sure, you can;t help it really but just keep it under control

clare_1 · Post by **clare_1** » Mon Feb 02, 2009 4:47 am

1500 for an 18 yr old trying to gain muscle??? And hes 6'4'' Swanso. Id say m ore like 2500 cals with lots of lean protein incorporated. Swanso please tell me it was a type error and you meant 255 not 1500??

Baseballkid14 · Post by **Baseballkid14** » Mon Feb 02, 2009 6:09 am

I'd say about 2500 cals but make sure to eat healthy foods. A lot of protein is ideal. Try to get some in every meal.

Degenx · Post by **Degenx** » Mon Feb 02, 2009 10:27 am

As a rule of thumb you want to intake 1gm of protein per pound of body weight.

So if your 170, you want 170gms of protein a day. But since your wanting to gain size you'll want more than that. Consider 1gm per pound of body weight the bare minimum when trying to increase size.

Packard · Post by **Packard** » Mon Feb 02, 2009 10:46 am

swanso5 wrote:start at 1500 and see how you go..and stop doing curls and leg extensions too

probably some fat for sure, you can;t help it really but just keep it under control

What's wrong with curls and leg extensions? I think they are part of a balanced workout.

swanso5 · Post by **swanso5** » Mon Feb 02, 2009 4:25 pm

claire - i meant 2500, i only saw the typo just then, i think you know i don;t like low cal diets

packard - the are 2 of the least efficicent exercises in the history of everything, single joint, isolation, un safe (ext) to name a few

clare_1 · Post by **clare_1** » Mon Feb 02, 2009 4:39 pm

Phew. u worried me for a mjin. Leg curls are killers. They screwed knees up and form was spot on.

Packard · Post by **Packard** » Mon Feb 02, 2009 4:52 pm

swanso5 wrote:claire - i meant 2500, i only saw the typo just then, i think you know i don;t like low cal diets

packard - the are 2 of the least efficient exercises in the history of everything, single joint, isolation, un safe (ext) to name a few

Isolating on biceps is a vanity thing at best; at worst it creates arms and legs that are dysfunctional.

But the reality of the world is this: Many guys start to workout to impress people. Having big "guns" is a primary objective in many cases. To leave them off will discourage the beginner. The advanced lifter will have learned what is what in that regard (or not).

Many exercises are single joint, and isolation--almost all triceps extension exercises are, for instance.

I don't see curls as a very dangerous exercise. Certainly triceps extensions are more risky in terms of joint damage.

swanso5 · Post by **swanso5** » Mon Feb 02, 2009 5:00 pm

it has been scientifically backed that by doing curls after chin ups, you donlt get any bigger or stronger but by doing chin ups by themsleves, you are at least on par with doing both of them... point? do chins and leave curls out thare literally doing nothing for you

for tri's do push up variations, lockouts, board presses, floor presses where you actually train the horizontal pressing movement...training muscles makes no sense at all

Freak634 · Post by **Freak634** » Mon Feb 09, 2009 1:51 am

Degenx wrote:As a rule of thumb you want to intake 1gm of protein per pound of body weight.

So if your 170, you want 170gms of protein a day. But since your wanting to gain size you'll want more than that. Consider 1gm per pound of body weight the bare minimum when trying to increase size.

Hi I'm kinda new to this, been at it for just under a year.
220lb and 6 3 I'm wanting to put on a bit more beef before the end of the year and have been told about the 1-1 1/2 grams of protien per lb of body weight but does that still apply if I have a labourous job?
I work in a timber mill and lift alot of timber (hardwoods), I have put on about 13.2 lb since late nov, but don't think I have (if you know what I mean) doesn't look like I have.
Sorry about jumping in on your post too Chebic.

Also are calories like carbs? Been trying to load up on complex carbs but no major size change.

swanso5 · Post by **swanso5** » Mon Feb 09, 2009 5:24 pm

1 - you'll need more OVERALL calories if your job is hard, not just protein

2 - carbs are cal's as are protein and fats...how many carbs do you consume a day?

Freak634 · Post by **Freak634** » Tue Feb 10, 2009 12:16 am

not to sure really, partner's competing in June so I have to get whatever carbs and protien out of anything so I can't really say how many but I eat about 3 full vege meals, tuna and cottage cheese about 3-500 grams of meat a day, most of meals are combined with wholemeal bread AND cottage cheese.
I want to bulk up for xmas and then cut up after that for June next year, should I worry about what I eat? Or could I just pig out on anything and everything? (are fatty foods a no-no?)
Could anyone suggest high cal foods? I eat alot of porridge too for breakfast, (cup and a half usually with toast)

swanso5 · Post by **swanso5** » Tue Feb 10, 2009 4:18 pm

don't just load up on any form of food though

make breakfast the biggest meal of the day say 2 - 4 eggs, big bowl of porrige with fruit too

add in lotsd of fruits and rice/pasta/bread for the 2 meals after training

see how that goes before adding to other meals

Freak634 · Post by **Freak634** » Wed Feb 11, 2009 2:34 am

swanso5 wrote:don't just load up on any form of food though

make breakfast the biggest meal of the day say 2 - 4 eggs, big bowl of porrige with fruit too

add in lotsd of fruits and rice/pasta/bread for the 2 meals after training

see how that goes before adding to other meals

Cheers, I'll go with that and let you know how it goes.