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Recomended calorie intake

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triplesteve
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2005/07/27 21:14:18 (permalink)

Recomended calorie intake

Roughly how many calories do i have to consume daily to support lean mass gain with as little fat gain as possible. I understand you need my stats to have a stab at this so hear goes...
i'm 9.5 stone, sedentary and guna start weight training 3-4 days per week. i'm 22 years old, and male(i think).
I understand a calorie surplus is needed to gain muscle but by how much? A

Grateful for any recomendations.
#1

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    mad_cereal_lover
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    RE: Recomended calorie intake 2005/07/27 21:29:49 (permalink)
    Impossible to really tell mate, without doing something like the Origin test (which I highly recommend - see my signature at bottom, or the sticky in the forum). Everyone varies from person to person. At least you sort of know that you are male...I think!!

    Anyhow, if you aren't prepared to get an origin test or similar, than the only real option you have is to go by trial and error - get a good diet sorted with clean foods, and add/remove things as appropriate. Ie. if you are putting on too much fat, reduce cals slightly, if you are not gaining at all, increase cals slightly. Judging by how much you weigh (how tall are you?) you could well be an ectomorph and a hard-gainer so lots and lots of cals needed likely, but I can't say just from those stats. But, you have to eat, eat and eat some more to gain muscle

    mcl

    ORIGINAL: triplesteve

    Roughly how many calories do i have to consume daily to support lean mass gain with as little fat gain as possible. I understand you need my stats to have a stab at this so hear goes...
    i'm 9.5 stone, sedentary and guna start weight training 3-4 days per week. i'm 22 years old, and male(i think).
    I understand a calorie surplus is needed to gain muscle but by how much? A

    Grateful for any recomendations.


    #2
    nickpellatt
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    RE: Recomended calorie intake 2005/07/27 22:21:10 (permalink)
    as said impossible to guess...

    When your trying to add weight tho I always think you wanna be doing at least the following as a bodybuilder

    Whey in water on waking, PWO and a slow release protein like cottage cheese at bed

    5 other meals all based around a protein source but including other macros too.

    Protein to approx 1.5g per lb of TARGET weight

    Use oily fish for one protein source for its good fat content

    Minimum 5 portions fruit and veg daily...more is preferable and possible tho

    Plan a diet that incluides all food groups with portion control geared to goals..including the odd treat and cheat to keep you sane and focussed.

    If you arent doing these things...well, you need to IMO....to me, thats the basic plan to start on
    #3
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