Please Scroll Down to See Forums Below I'm 40, 5' 11" male 168 lbs trying out Havoc for the first time. How many calories a day should I be taking in if I want to put on 10-15 lbs of mass and am training hard 5-6 times a week? How much protein vs. carbs etc.? I'm a hard gainer and have been at this for 10 years, but this is the first time I'm using a supplement like this.
How many calories how much food?
- Thread starter inconnu65
- Start date
Toptoon1
New member
Hey! Seen some of your other posts. And I seen what your diet looked like. I guess ill go comment on that post after this one. So how many calories? Hmmm......... there is no magic number. If you want me to just spit something out and not go into detail "again" about cutting and bulking and how its going to take time and what your routine looks like and "why are you training 6 times a week" I guess if you’re a really hard gainer like you say at 5'11 and 168lbs working out for 10 years. How about 4,500 calories. That should make you grow. I would suggest starting at 3,500 and working up in increments off 500 calories. There you got your answere "4,500" Im pretty sure you eat 4,500 calories every day your gonna grow man! Now how to get those calories so you just don’t add 15lbs of fat!
Know this:
1g of carbohydrates = 4 calories
1g of protein = 4 calories
1g fat = 9 calories
if you don’t know this already go grab something from your fridge and check out the label. Thats how you find out how many calories are in something. Don’t just look and see oh cool 500 calories, cause all those calories could be coming from fat.
Example!
My yogurt has 100 calories
19g carbs X 4 = 76 calories
5g protein X 4 = 20 calories
0g fat x 9 = 0
add those up and you got 96 calories. I know right wtf the label says 100! Haha go figure but you get the idea.
Anywho im saying this cause you got to break up your calories into calories from carbs, protein, fat.
I would suggest a 40/40/20 ratio for you.
40% of your calories coming from protein
40% calories coming from Carbs
20% calories coming from fat
also your gonna have to break this up over 6 meals every 3 hours.
So how do we do that?
Ask needto!!! Haha im kidding, ill try and do it for you
4500 cals at a 40/40/20 ratio over 6 meals would be
1800 cals protein (divided by 4) = 450gs divided by 6 meals = 75gs protein
1800 cals carbs (divided by 4) = 450gs divided by 6 meals = 75gs carbs
600 cals fat (dvided by 9) = 66gs divided by 6 meals = 11gs fat
there it is! Eat 4,500 calories everyday on a 40/40/20 ratio of protein,carbs,fat by a meal every 3-4 hours 6 times a day with a nutrient content of
75gs protein,
75gs carbs,
11gs fat.
699 calls a meal. we could tweak it to 666 cals a meal if your feeling devilish muahahahaha!!! sorry that was some calorie humor!
Sounds hard dosent it? Don’t worry it is! That would be something ideal to do. What I would really recommend for you is what I think I told you before. Buy a watch. Set it to go off every 3 hours. When it goes off eat. I know you have been at this 10 years but sometimes you got to go back to the begening. Forget what you know and start over. Good luck!
By the way im not a dietician, I just pretend to be one on elite fitness, consult your doctor and priest before attempting any of my suggestions. Cheers!
Thanks for all of the help buddy. I really appreciate you taking the time to spell it all out for me. I added up what I ate yesterday and it was just under 4000 so I'm not that far off the mark. Do you really think that 5-6 workouts are too much? Is there a true risk of overtraining? Like you said, gotta do it right this time.
Toptoon1
New member
Na man i dont think what you ate was 4000 calories. not with all those bananas and fruit and cucumbers. if i remember right the only protein source was 2 chicken breasts and a shit load of egg whites. and btw why you just eating egg whites? watching your figure? haha
dude there was an entire turkey meatloaf that you left out the egg whites are an inexpensive protein source don't knock em can't beat the incredible edible egg added the entire thing up on fitday last night and that's what it came to I ate a bunch more today so when I add that up maybe I will be even closer thanks again for all the help and honest input any suggestions for a beginner cycle?
Try this....
I did an old offseason routine for 8 week from powerlifting:
It was a 3/2 split:
Day 1: Chest/Back
Day 2: Legs
Day 3: Arms, Shoulders
Day 4: off
Day 5: off
I would do 1 exercise for each bodypart. Do about 8-10 sets for larger muscles 6-8 for smaller. Reps just went by how I felt but usually were high rep to failure (6-12). I would to warm ups but try to get 3-4 work sets for each exercise. Then I would take off a couple of days. IF I was a bit tired I would take a third day off then repeat the cycle. Then start up training for my powerlifting again. I was usually very fresh and ready to role. I do almost no free weight exercises during this time. I just rested up alot.
Manuelmcom
New member
Hey! Seen some of your other posts. And I seen what your diet looked like. I guess ill go comment on that post after this one. So how many calories? Hmmm......... there is no magic number. If you want me to just spit something out and not go into detail "again" about cutting and bulking and how its going to take time and what your routine looks like and "why are you training 6 times a week" I guess if you’re a really hard gainer like you say at 5'11 and 168lbs working out for 10 years. How about 4,500 calories. That should make you grow. I would suggest starting at 3,500 and working up in increments off 500 calories. There you got your answere "4,500" Im pretty sure you eat 4,500 calories every day your gonna grow man! Now how to get those calories so you just don’t add 15lbs of fat!
Know this:
1g of carbohydrates = 4 calories
1g of protein = 4 calories
1g fat = 9 calories
if you don’t know this already go grab something from your fridge and check out the label. Thats how you find out how many calories are in something. Don’t just look and see oh cool 500 calories, cause all those calories could be coming from fat.
Example!
My yogurt has 100 calories
19g carbs X 4 = 76 calories
5g protein X 4 = 20 calories
0g fat x 9 = 0
add those up and you got 96 calories. I know right wtf the label says 100! Haha go figure but you get the idea.
Anywho im saying this cause you got to break up your calories into calories from carbs, protein, fat.
I would suggest a 40/40/20 ratio for you.
40% of your calories coming from protein
40% calories coming from Carbs
20% calories coming from fat
also your gonna have to break this up over 6 meals every 3 hours.
So how do we do that?
Ask needto!!! Haha im kidding, ill try and do it for you
4500 cals at a 40/40/20 ratio over 6 meals would be
1800 cals protein (divided by 4) = 450gs divided by 6 meals = 75gs protein
1800 cals carbs (divided by 4) = 450gs divided by 6 meals = 75gs carbs
600 cals fat (dvided by 9) = 66gs divided by 6 meals = 11gs fat
there it is! Eat 4,500 calories everyday on a 40/40/20 ratio of protein,carbs,fat by a meal every 3-4 hours 6 times a day with a nutrient content of
75gs protein,
75gs carbs,
11gs fat.
699 calls a meal. we could tweak it to 666 cals a meal if your feeling devilish muahahahaha!!! sorry that was some calorie humor!
Sounds hard dosent it? Don’t worry it is! That would be something ideal to do. What I would really recommend for you is what I think I told you before. Buy a watch. Set it to go off every 3 hours. When it goes off eat. I know you have been at this 10 years but sometimes you got to go back to the begening. Forget what you know and start over. Good luck!
By the way im not a dietician, I just pretend to be one on elite fitness, consult your doctor and priest before attempting any of my suggestions. Cheers!
lol this is a funny ass post. (also a very good one btw).
Toptoon1
New member
I disagree. anywho this gentleman is 168lbs looking to add muscle. i think he should stick to compound lifts. Bill star 5x5.
Oh yeah and i wasnt knocking the eggs. I was saying you should eat all the egg. I mean we are trying to up our calories right. EAT THE WHOLE EGG. Its why the chicken laid it, for you to eat the whole thing.
and by cycle you mean AAS? or um......workout cycle? haha probably AAS cycle right?
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