Need diet advice.

[Stanknogger]

I am 6'4" 165lbs and I am just getting into lifting. I wan to gain mass (lol u can see why). I am one of those people who is really good at cardio stuff, I can run forever, but I can never really gain mass.

Im thinking maybe my diet needs to change now hat I am working out hard.

How many calories do you think I should get a day, and what % should be protein, fat, carb, etc?

Also I want your assurances that eating a ton of calories won't make me fat, I don't want to gain fat, I want to gain muscle...

I'm 22, if that helps.

Thanks a lot. I appreciate it

 

[bigmag]

I'd suggest atleast 3500 cals a day.....I'd personally take 4000-4500. You need atleast 300g of protein, 300g of carbs, and 50g of good fats each day. These are not exact but more of a ball park figure.

 

[Stanknogger]

whoa

shit, that is a lot of protein. I guess that's what it takes to gain mass?

Do I need to drink a ton of water with all that protein or what?

 

[Mr.X]

Re: whoa

shit, that is a lot of protein. I guess that's what it takes to gain mass?

Do I need to drink a ton of water with all that protein or what?

Yes, you need protien + carbs to put on mass...and at least 1 gallon of water a day...

I will have a write up done soon on bulking
Mr.X

 

[sepe wanna b]

my 2 cents

First, stop the cardio. That really slows muscle gains & actually a lot of it reduces muscle size. Eat 1 to 1.5 grams of protien oper pound of your body weight. Have a protien shake between meals, after training & before bed. Maybe even try a weight gainer like Prolab's N-large. Eat every 2 hours, using a protien shake for every other meal. I'm not advising to do this, but it will help you gain weight.....Getting high will give you the munchies & you will eat a lot. Good luck!

 

[mlomker]

Also I want your assurances that eating a ton of calories won't make me fat, I don't want to gain fat, I want to gain muscle...

I'd probably go to 3500 cals for a while and see what happens. Get your fat % measured using calipers. If you keep an eye on it you can adjust your intake as necessary. I wouldn't worry about gaining a little -- sounds like you have no problem taking it back off.

You had some other good advice -- kill unecessary cardio and get 250+ grams of protein each day. That is only 1000 cals of your diet. It is the carbs that you need to keep your eye on. Water is your friend.

 

[Stanknogger]

Thanks guys. I'm actually not doing any cardio right now due to a muscle strain (tho I can't do squats either) so I thought maybe this would be a good time to really hit the weights + eat right and see if I can gain mass.