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[Holloman804]

Ok I'm new at this getting in shape thing I weigh 190 I need to know how many calories do I need to build muscle and what should I be doing in da gym because right now I'm just lifting whatever I can and I'm pretty sure I'm not eating right help me out guys

 

[trulordd]

my-calorie-counter.com

This can help with how many calories you should eat for what you want to do.

 

[PhillyFreak22]

Find out your maintenance level. Then multiply by 2. What your goal?

 

[Firmanator]

I disagree....usually average is 500 above maintenance. Going 2, 3, or even 4000 above maintenance?? Good way to just add a lot of excess fat.

 

[Firmanator]

Your question is verrrrry general too. There are tons of basic articles on bulking up cuz it's way too much info for me to type here. Look up layne norton bulking articles

 

[HerniatedLift]

I disagree....usually average is 500 above maintenance. Going 2, 3, or even 4000 above maintenance?? Good way to just add a lot of excess fat.

Not necessarily... Since he is just starting he could benefit from all the extra calories, His strength would without a doubt go through the roof. I'd say 1000 over starting then add from there.

 

[Firmanator]

Yeah average is still around 500. A thousand sure, in the beginning maybe, when your body is more prone to add lean mass. But he was saying double your maintenance, so say maint is 2500, youd eat 5000? LOL on the road to being a fatso.
No matter how your metabolism is, your body will only be able to build muscle so fast. Adding a ton extra is unnecessary, and slow weight gain helps to ensure most is muscle, not just fat storage

 

[PhillyFreak22]

Yeah average is still around 500. A thousand sure, in the beginning maybe, when your body is more prone to add lean mass. But he was saying double your maintenance, so say maint is 2500, youd eat 5000? LOL on the road to being a fatso.
No matter how your metabolism is, your body will only be able to build muscle so fast. Adding a ton extra is unnecessary, and slow weight gain helps to ensure most is muscle, not just fat storage

Yeah, it's a necessary evil.

 

[EasyEJL]

Find out your maintenance level. Then multiply by 2. What your goal?

that is the perfect formula for him to look like the pillsbury dough boy.

best bet is to find a simple nutrition plan and simple workout plan that is already premade, and one from professionals. follow that for 3-6 months and then look for something different.

 

[PhillyFreak22]

that is the perfect formula for him to look like the pillsbury dough boy.

best bet is to find a simple nutrition plan and simple workout plan that is already premade, and one from professionals. follow that for 3-6 months and then look for something different.

None of them have even started to look like that. Not even my 50 yr old. Have you ever tried it?

 

[EasyEJL]

None of them have even started to look like that. Not even my 50 yr old. Have you ever tried it?

I don't have to try eating an extra 3000 calories a day to know that it will add 5lbs of fat a week, just like I don't need to jump off a 20 story building to know it will kill me.

 

[Firmanator]

Anyone eating double maintenance who isn't gaining a lot of fat, has done their calculation of their maintenance level incorrectly.

 

[Turnitup122]

Yeah average is still around 500. A thousand sure, in the beginning maybe, when your body is more prone to add lean mass. But he was saying double your maintenance, so say maint is 2500, youd eat 5000? LOL on the road to being a fatso.
No matter how your metabolism is, your body will only be able to build muscle so fast. Adding a ton extra is unnecessary, and slow weight gain helps to ensure most is muscle, not just fat storage

I agree. I get fat on just 400 over. My average for bulking is 150-250 over maintance.

 

[tmd17]

Bump up your calories 500-1000 calories. A lot of proteins and carbs. Make sure your working out right, getting enough rest etc...

 

[Linda Albert]

For starters there are lot of articles on online which one to you have to start the workouts. And for the diet you have to take the 5 to 6 small meals a day with in that you have to add the white meat and mostly the seafood and colorful veggies with proper calories.