Calories and Cardio

[resttrainnutrition]

Hello there, I am 22 years old, 6 feet and 1 inch, and constantly hovering between 145 and 150 pounds. I am aiming for 165-170. About 9 months ago, I weighed 107 pounds, so I have made significant gains just training hard and drinking my protein shakes. However , my weight loses has stopped, and I am struggling to gain anything.
How many calories should I be taking in each day, to makes sure I am getting what I need ?
Also, I know cardio is a big part of having an overall healthy body, but I'm afraid I will lose too much weight with it. Is there anyway I can do cardio, even a small amount, and still bulk up?

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[chewyxrage]

Hello there, I am 22 years old, 6 feet and 1 inch, and constantly hovering between 145 and 150 pounds. I am aiming for 165-170. About 9 months ago, I weighed 107 pounds, so I have made significant gains just training hard and drinking my protein shakes. However , my weight loses has stopped, and I am struggling to gain anything.
How many calories should I be taking in each day, to makes sure I am getting what I need ?
Also, I know cardio is a big part of having an overall healthy body, but I'm afraid I will lose too much weight with it. Is there anyway I can do cardio, even a small amount, and still bulk up?

Sent from my VS840 4G using EliteFitness

Your post is a bit confusing. It looks like you are trying gain weight but you said that your losses have stopped. Are you trying to gain or lose? You are 6'1 and started around 110 pounds and gained a ton of weight, awesome job. You need MORE calories. What is your diet like?

For the cardio question - look into HIIT. Couple links for you:

High-intensity interval training - Wikipedia, the free encyclopedia

Here is a decent example (dude is a tool, tho):

Treadmill High Intensity Interval Training (HIIT) - YouTube


I usually do 30 seconds "sprint" at 9 mph then "rest" at 4 mph for 60 seconds, 10 times. Try it. More fun than slow steady cardio, by far. I do this at a 2-5 incline depending on how frisky I'm feeling that day.

To switch it up, I speed jump rope for 1 minute, then rest (walk around slowly for 1 minute) 10 times. Its good stuff.

 

[resttrainnutrition]

I apologize for that I did not mean to say my weight loss has stopped, I meant my weight gain. As your question of what my diet is like though, I typically get 3 or 4 meals a day. Usually a breakfast lunch and dinner, eggs chicken rice, and a snack of some sort late in the evening. I'm also on a small budget, so this affects the food I get and obviously the quality of food I get.
Thank you very much for the information that you gave me . I am definitely going to study it, and apply whatever I can. Also, do you have any tips on cheap but effective foods to buy? Is it better to buy bulk?
I really just wanted to know if there was an ideal number of calories I should be taking in a day to maximize weight gain.

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[chewyxrage]

I apologize for that I did not mean to say my weight loss has stopped, I meant my weight gain. As your question of what my diet is like though, I typically get 3 or 4 meals a day. Usually a breakfast lunch and dinner, eggs chicken rice, and a snack of some sort late in the evening. I'm also on a small budget, so this affects the food I get and obviously the quality of food I get.
Thank you very much for the information that you gave me . I am definitely going to study it, and apply whatever I can. Also, do you have any tips on cheap but effective foods to buy? Is it better to buy bulk?
I really just wanted to know if there was an ideal number of calories I should be taking in a day to maximize weight gain.

Sent from my VS840 4G using EliteFitness

The ideal amount of calories varies hugely by each individual. You seem like you've hit a ledge as far as weight gain, that normally means you need to up your cals in every category.

Here is a decent calculator, again, every person is different. Use it and adjust based on your results.

Metabolism Calculator

So I'm 6'3, 208ish, I chose moderately active because I have a desk job & train 4x week. It says I should eat around 2800 cals per day to maintain my current weight. This is a basic (can't stress that enough) calories calculator. If your goal is to gain weight, eat whatever amount of calories it gives you, plus 500 every day. Try that for two weeks, then adjust based on your results.

You can eat big cheaply. If you can buy bulk meat, do it. Chicken, Tuna, Turkey, lean beef, Frozen or fresh mixed Veggies...eat 8oz of meat per meal with 2 cups of veggies and your carb of choice (beans or rice is good) is my basic standard.

Your best bet is to track what you eat for a week or two on a site like FitDay - Free Weight Loss and Diet Journal.

It might take you an hour or so to set up the foods you eat but then once you get a good idea of your actual calories and macro breakdown (fat/carbs/protein) then you can follow the same strategy every day. Shoot for 1/g of protein per pound of your goal each day.

Hope that helped

 

[Fishak]

Bag of potatoes $2, gallon of milk $3, 4lb burger 12$, big bag of broccoli 4$, cottage cheese l
2$, dozen eggs 2$.

Thats bulkin' at 25$ a week. Can you afford that?

 

[resttrainnutrition]

Thank you very much the information has been very helpful. I have a much better idea of what I should be doing nutrition wise. There is a meat market close to my house that actually sells bulk meat for cheap, so now I just need to buy packages of meat that are high in protein, which I will research. Again thank you.

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