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?
Last edited:
needtogetaas
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!
This is because of label laws. As long as long as something is lower then .5g then it can be rounded down not up... HA HA bet people did not know this little fact. In fact companies use the fuck out of this little trick. ALL fats are rounded down to the nearest .5g
here read it for yourself
Nutrition facts label - Wikipedia, the free encyclopedia
Products containing less than 5 g of fat show amounts rounded to the nearest 0.5 g. Amounts less than 0.5 g are rounded to 0 g. For example, if a product contains 0.45 g of trans fat per serving, and the package contains 18 servings, the label would show 0 g of trans fat, even though the product actually contains a total of 8.1 g of trans fat.
Ain't that real nice of them. So when you see that 4 extra cals you can not account for well more then likely its FAT cals.
check your label and the math works out. You are missing 4 cals. A gram of fat is 9 cals .45g fat is about 4 cals. HMMMM sneaky little fuckers ain't they...
Now think about this. You buy a big tub of this yogurt lets say 10 serving of it and you eat that during the day.
Toptoon1
New member
Yeah I know its not your arm day, its Futures suggestion, as well as his suggestion on diet. That last post of mine was a little childish. I was joking somewhat. I shouldn’t joke when others give advice. I will say I disagree with future. I think your weigh will drop at 2300 calories. Not only do I think your weight will drop but more then half your calories coming from protein and 15% fats? Thats a tall order to achieve that ratio in a diet. I don’ think 15% fat is healthy. I do agree that a hard gainer shouldn’t be training that often but at the same time im not convinced you’re a hard gainer. I really think its your diet. I don’t think you have invested 100% of yourself into it. I don’t think we have discussed your routine. What kinda workout you doing these 6 days a week? I got a workout suggestion if your interested.
Ok, shoot; let me hear the workout suggestions. I'm all ears. You're my new guru buddy, you fucking rock! I'm pretty sure at this point that I'm a hard gainer though, unfortunately. It's always been hard for me to put on any muscle. I don't put on weight/fat at the drop of a hat either unless I'm just laying around and eating shit, but every ounce of muscle is super hard won in my experience.
yeap, 5-6 workout a week is too much. You grow when you sleep and rest. Not much time for that working out that many times
Start with 3 days split and go to 4 if you recovery will allow you to do so
good luck
Toptoon1
New member
LOL, man your destined for failure if you got me as a guru. Hahaha! But thank you im flattered. Anyhow my suggestion like I said would be a variation of Bill Stars 5x5. Heres how I would run it.
4 exercises. Dead lifts, Squats, Standing Military Press, and Bench. You do these 4 lifts every other day. Mon/Wed/Fri.
There are a couple key things that you need to do to make this program work for you. One of those things is
you add weight every week. starting off that might be 1-10lbs, every week.
Find out your 5 rep max on these lifts and set yourself back 4 weeks. For example if your 5 rep
max on squat is 200lbs. Your adding 5lbs every week, and you want to set yourself back 4 weeks you start this program at 180lb squats.
Another thing is ramping the weight. All this means is adding weight each set. You got 5 sets of 5 reps each excercise. So heres what your squat would look like.
Squat 5x5
1. 140x5
2. 150x5
3. 160x5
4. 170 x5
5. 180 x5
thats pretty much it. There are so many variations on bill stars 5x5 and no one can deny its effectiveness here is just one variation I use and that has worked awesome for me! Good luck and let me know if you got any questions.
