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• 4500 Cal gain mass ?? to much cal??

Group: Specific Diets & Nutrition

4500 Cal gain mass ?? to much cal??

TOP_ACTION Posts: 6 Joined: 2005/06/28	2006/08/05, 11:51 AM Hi, so okay I understand now that Diet is the way to go to gain mass, so I added my thing in the nutrition plan and it come up like this: Protein - 270 g Carbohydrates - 630 g Fats - 125 g Total Calories 4500 Thats kind ALOT no ?? , I'm really not a diet expert or anything since its the the first time i'm looking the label of a product... so if thats right do you guys got soem post or web site that got SOme week DIet plan all ready made.. I can see a lot for cutting but not to gain mass... I Did 1 by my self with the targeted protein, carb but I would like other idea because eathing the same thing each day kind a suck... a like 7 day / week thing... some of you must all ready have one some where :). My stats 21 years old 6.1 hight 180 lb 18% body fat medium , low-high metabolism Work sit on my ass almost all day long 1 year of training at home didn't really use any supp but body have changed in a good way. Objective gain 20lb muscle.. can get like 20% or + of fat.. will lose it later. Train 4 time a week at 5:00 pm , during 1 hour Have a personal trainer to do my gain mass training program. Sleep 8 hour no money limit (got a good job)
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/05, 02:31 PM Well, rule of thumb(everyone is different) is 15 cal. per lb. is close to maintenance. So, you must be above that. At 180 you would be right at 2700 to maintain, not taking into consideration your level of activity, but just weightlifting this is probably very close. Considering on average it takes 1200-2400 cal to synthesize a pound of muscle. Ok, so 1200-2400 calories over maintenace should suffice. Now will there be some fat gain, sure. You cannot gain muscle without some tag along fat. Figure 2 lbs. of fat for every serious 5 lbs. of serious muscle you add. -------------- Maximus from Gladiator....Strength and Honor!