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Is this realistic?

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roxyyo
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2003/10/14 03:51:30 (permalink)

Is this realistic?

I was reading in Oxygen that to gain 5 pounds of muscle in 5 weeks you need 500 extra calories per day and 60% of your diet should be carbs. I have been trying to gain muscle and thinking I am not eating enough but I am thinking I could not possibly down another 500 calories as I am already eating 5 times a day until I am full, I'd have to eat in my sleep!! Anyway i would do that if I had to but what do you gals think about this theory? Specifically I am trying to build only my calves at this point, I am doing rehab for an injury and those are the only muscles that have atrophied, so I am aiming at maybe 3-4 lbs muscle gain but I don't think that is possible in 5 weeks...

Here's my diet anyway, open to critique or suggestion about what meal to add to:

7am- 3/4 cup oatmeal, 1 scoop unflavoured whey, 1 piece of fruit, 1 tbsp flax oil

10:00- (post-workout) 1 scoop whey blended with 1 big apple and 5-6 almonds

1:00- 1/2 can tuna and mayo on wholemeal bread

3:00- the rest of the tuna and 1 slice bread

5:30- 3 egg whites and one yolk, 1 cup barley or rice

8:30- veggies and salmon with 1/2 cup of barley or rice
#1

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    dumb bell
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    RE: Is this realistic? 2003/10/14 04:27:25 (permalink)
    OK , I TAKE IT YOUR A WOMAN WHATS YOUR GOALS , YOUR DIET LOOK LIKE , YOUR TRAINING LOOK LIKE, WHAT DO YOU AS A PERSON WANT TO GAIN FROM TRAINING,

    GYMBABELIZ WILL BE A GOOD ONE TO ANSWER THESE QUESTIONS FOR YOU TO.

    BUT IF I CAN I WILL HELP ALL I CAN,
    #2
    roxyyo
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    RE: Is this realistic? 2003/10/14 06:39:11 (permalink)
    k dumb bell or liz, I am looking to build up my calves again, they have been badly atrophied for 3 years and I haven't been walking, the rest of my body is pretty well developed but as you know calves are stubborn and I have a tendency to get re-injured so that doesn't help but I am wondering if me at 5'2 and 108 lbs I could put on 3 pounds of muscle in 5 weeks by simply eating more, I am training both for function and size so its a little more complicated than "3 sets of 10 reps at a certain rate twice a week" and cramps are a major problem too. Anyway, I guess suggestions in that area I am open to, but I really want to know what people think about the 500 extra calories can be 5 lbs of muscle (with training) if anyone could vouch for that by experience

    THX
    #3
    gymbabeliz
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    RE: Is this realistic? 2003/10/14 10:08:24 (permalink)
    I dont know that 5lbs of quality muscle in 5 weeks is possible at all without chemical assistance! Unless you have just started training properly...

    I'm not the one to ask about calf muscles, they're the bane of my life! LOL

    I'm not a nutritionist, but to put on muscle you basically need to be eating more than maintenance..

    Your diet looks fairly clean but can you break that down into protein fat and carb grams? I hear what you say about 60% carbs but I don't know, personally i go for the lower carbs theory.

    At a guess as you are pretty much my height but several pounds lighter your basal metabolic rate is going to be even less than my 1400 so you dont need to be eating huge amounts anyway, you may find you're getting enough calories in already...If I were you i would swap some of the carb grams for protein grams..but thats me.

    My diet is about 200g protein 150g carbs 30g fat plus additional flax oil right now which is about 50% protein, 40% carbs 10% fat, and this has been given me by my nutritionist to put on up to 5lbs muscle muscle by january -ish. Although 5lbs of muscle is a LOT for small people like us! And it will depend on your training too.

    I dont know if this has helped and like I said, i'm not an expert, I only know what I do and that has been given to me by someone that has assessed me.

    What are you doing for your calves? If they do start to develop let me know what you've done because I need it too!



    #4
    gymbabeliz
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    RE: Is this realistic? 2003/10/14 10:09:29 (permalink)
    btw i dont think its possible to put on the 5lbs all in one area....!
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    roxyyo
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    RE: Is this realistic? 2003/10/14 19:41:09 (permalink)
    re: your last post

    DARN!!!

    LOL

    I shoot for 100g protein/day, 50 g fat, so i guess that leaves almost 50 % carb on a 1600 cal day. Wow, how do you get 200 g??? I probably eat between 1400 and 1800 per day but keep the protein and fat the same, only carbs change (like if my muscles feel small I eat more carb and that seems to help a bit)

    I guess my real question is if I add 500 cal per day will I just get fat? LOL
    #6
    Boxer
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    RE: Is this realistic? 2003/10/14 19:59:59 (permalink)
    quote:
    I guess my real question is if I add 500 cal per day will I just get fat?

    Possibly. What is your current diet doing for you? Are you maintaining your weight, losing fat, gaining muscle etc?
    #7
    gymbabeliz
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    RE: Is this realistic? 2003/10/14 23:11:45 (permalink)
    if you're only 108 pounds 1800 cals is well enough above maintenance to build muscle anyway IMO, how long have you been training for? it might just need some time.

    To answer your q; I get 200g protein from up to 20 egg whites, 500g tofu , 2 whey shakes and a tub of cottage cheese. Easy peasy! And my calories intake is no higher than yours. :)

    I would add in more protein and drop the carbs a bit thats all, and keep at it!

    #8
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