Hey all

[kevbrn]

Joined ShapeFit some time ago but have not been around in a while. Coming back to stay this time. Currently working to gain muscle mass/weight as I think I got the being fat thing under control finally.

Just wanted to say "hey" and introduce myself, look forward to speaking to any and all of you!

Kevin

[Nokie173]

Hey Kevin!

Welcome back

[kevbrn]

Hey Kevin!

Welcome back

Many thanks!

[swanso5]

hey kev,

just read your profile mate and you said that 160 is 15 - 20pds too big for your frame...you also said you have next to no muscle mass...

now i'm only baseing this on myself who is 5'6' and 165pds or so (76kgs, i'm aussie) but anyone who is lighter then me or aiming to me lighter then me is not cool...

at 5'7 you should be at least 70kgs (about where you are now i suppose) or you run the risk of looking like a pencil

now if you have as little muscle mass as you say you do then you should be able to gain 5 - 10pds pretty easily with a proper training and eating plan...now if you simply take 10pds off your fat levels you're the same wt but you look completely diferent

just a thought...

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[kevbrn]

hey kev,

just read your profile mate and you said that 160 is 15 - 20pds too big for your frame...you also said you have next to no muscle mass...

now i'm only baseing this on myself who is 5'6' and 165pds or so (76kgs, i'm aussie) but anyone who is lighter then me or aiming to me lighter then me is not cool...

at 5'7 you should be at least 70kgs (about where you are now i suppose) or you run the risk of looking like a pencil

now if you have as little muscle mass as you say you do then you should be able to gain 5 - 10pds pretty easily with a proper training and eating plan...now if you simply take 10pds off your fat levels you're the same wt but you look completely diferent

just a thought...

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Thanks for the input swanso... I guess I should update that some. I lost the weight I was carrying at 160 and I am now at 140 (just weighed in today), but like i said no muscle mass which is what I would prefer... obviously. inital goal was to lose at least 15-20 lbs which I have done and then work on building the muscle mass which is what I am trying to do now and in affect put back 5 to 10lbs. I hope that makes sense, guess thats why Im here to make some sense of it all... so please feel free to set me straight... but if I read your post correctly thats pretty much what you said, so thanks again!

Kev

[Boss Man]

At your height, that weight is a bit light. You really would be advised to gain more size.

You could do this, by intensifying weight training if you do this already, and increasing calories where appropriate, a little at a time.

[kevbrn]

At your height, that weight is a bit light. You really would be advised to gain more size.

You could do this, by intensifying weight training if you do this already, and increasing calories where appropriate, a little at a time.

Cool, thanks for the input. I will work on that as I am indeed very light. I am eating 5 to 6 times a day, but I think I probably should be taking in more calories as you suggest.

So, whats the best way to get the extra calories and still be able to have 5 to 6 small meals; I already feel so full all the time. Also, what would be a good target calorie intake # to start with? Im lifting 4 times a week currently, nothing very heavy at the moment.

Thanks for all the help!

Kev

[ketchuplover]

Do you use the FitTracker?

[Boss Man]

If you eat 6 times a day try this.

Increase calories by 300 a day.

Do this one of two ways.

1. 5g Protein, 5g Carbs, 1g Fats, (49 calories), extra per meal

2. 5g Carbs, 3-4g Fats, (47-56 calories), extra per meal.

I would personally go with option 1 to start with, as Protein may currently be low.

Give it about 2 weeks to allow for Metabolic adaption, then implement another increase, if needed.

If your Protein intake by then, is roughly 1.2g per lb of bodyweight, or 1.5g max, use option 2. If not use 1 again.

You would be good for about 2,400-2,500 a day initially. You might find in the future, you could be going for around 2,800,3,100 if needs be, but you don't need to do that now, as a big caloric jump would just create a big excess conversion to Fat, which would decrease over time, when you got stronger and needed more calories, but the long-term Fat gains could be harder to shift, than the possible tiny bit of Fat you might get, stepping up calories as per requirements.

Hopefully that makes sense .

[kevbrn]

Do you use the FitTracker?

Not yet... I plan to.

[kevbrn]

If you eat 6 times a day try this.

Increase calories by 300 a day.

Do this one of two ways.

1. 5g Protein, 5g Carbs, 1g Fats, (49 calories), extra per meal

2. 5g Carbs, 3-4g Fats, (47-56 calories), extra per meal.

I would personally go with option 1 to start with, as Protein may currently be low.

Give it about 2 weeks to allow for Metabolic adaption, then implement another increase, if needed.

If your Protein intake by then, is roughly 1.2g per lb of bodyweight, or 1.5g max, use option 2. If not use 1 again.

You would be good for about 2,400-2,500 a day initially. You might find in the future, you could be going for around 2,800,3,100 if needs be, but you don't need to do that now, as a big caloric jump would just create a big excess conversion to Fat, which would decrease over time, when you got stronger and needed more calories, but the long-term Fat gains could be harder to shift, than the possible tiny bit of Fat you might get, stepping up calories as per requirements.

Hopefully that makes sense .

Awesome bossman, thanks! It does make sense and I will do as you have suggested.

Kev