3 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: August 8, 2014
Posted
Age: 26
Height: 5'11"
Weight: 60kg
Body Fat: Unsure and apparently the tools to use these at my gym, "are not very good."
Goal: Muscle Gain
How long have I been exercising: A few weeks.
Daily Calories: A lot, but at the minute I'm too lazy to count.
Daily Macros: I'm not sure what these are and I don't know how they will affect me.
Injuries or restrictions: None
Hi,
I recently started going to the gym. As you might have already guessed I have a fast metabolism, but I want to gain muscle. Someone like me can find this hard because of my metabolism. What I'm looking for is advice on diet, nutrition and meal plans. I already eat six to eight meals a day, but want to make sure that I'm eating the right foods. I have a colleague who is into bodybuilding and assures me that I can eat just about what ever I want and still get great results because my body needs calories, but I still want to learn as much as I can. Any advice would be much appreciated. Thanks.
Body Fat: Unsure and apparently the tools to use these at my gym, "are not very good."
Goal: Muscle Gain
How long have I been exercising: A few weeks.
Daily Calories: A lot, but at the minute I'm too lazy to count.
Daily Macros: I'm not sure what these are and I don't know how they will affect me.
Injuries or restrictions: None
Hi,
I recently started going to the gym. As you might have already guessed I have a fast metabolism, but I want to gain muscle. Someone like me can find this hard because of my metabolism. What I'm looking for is advice on diet, nutrition and meal plans. I already eat six to eight meals a day, but want to make sure that I'm eating the right foods. I have a colleague who is into bodybuilding and assures me that I can eat just about what ever I want and still get great results because my body needs calories, but I still want to learn as much as I can. Any advice would be much appreciated. Thanks.
What's up man!
You've come to the right place. Being an ectomorph and having that fast metabolism means that yes, you need to consume more calories than most in order to gain muscle and size. However, if you want a great physique, don't get sucked into the idea that you can eat whatever you like.
A lot of people follow If it fits your macros (IIFYM), but if you live by this for every meal every day, don't be surprised if you don't see your best results. THey will come from eating clean most of the time - a treat every now and then certainly won't kill you, just make sure you don't constantly eat crap.
Eat lots of protein from chicken, fish, eggs, greek yoghurt etc.
Eat good fats from eggs, olive oil, nuts and fish like tuna or salmon.
Get your carb from wholegrain sources like rice, sweet potatoes and bread, while consuming plenty of vegetables and some fruit.
When going for lean gains, aim for high protein and fat and average carbs. Seeing as you need calories, you may need more carb calories.
Go to this link: http://scotthermanfitness.com/mealplan.php to figure out your average BMR. THat will tell you how many calories you need to be eating, and from there we can help you figure out your macros better!
You've come to the right place. Being an ectomorph and having that fast metabolism means that yes, you need to consume more calories than most in order to gain muscle and size. However, if you want a great physique, don't get sucked into the idea that you can eat whatever you like.
A lot of people follow If it fits your macros (IIFYM), but if you live by this for every meal every day, don't be surprised if you don't see your best results. THey will come from eating clean most of the time - a treat every now and then certainly won't kill you, just make sure you don't constantly eat crap.
Eat lots of protein from chicken, fish, eggs, greek yoghurt etc.
Eat good fats from eggs, olive oil, nuts and fish like tuna or salmon.
Get your carb from wholegrain sources like rice, sweet potatoes and bread, while consuming plenty of vegetables and some fruit.
When going for lean gains, aim for high protein and fat and average carbs. Seeing as you need calories, you may need more carb calories.
Go to this link: http://scotthermanfitness.com/mealplan.php to figure out your average BMR. THat will tell you how many calories you need to be eating, and from there we can help you figure out your macros better!
#HTH!
You star! Thanks very much.
What sort of bread should I be eating? Definitely not white, so maybe granary (the bread with the seeds in?) My BMR came back as 2,600. That's the daily average for a man who doesn't exercise, so that can't be right. Lol! Maybe 3,000+? Keep the advice coming please, guys.
What sort of bread should I be eating? Definitely not white, so maybe granary (the bread with the seeds in?) My BMR came back as 2,600. That's the daily average for a man who doesn't exercise, so that can't be right. Lol! Maybe 3,000+? Keep the advice coming please, guys.
Hey Vamp,
You need to be on multigrain bread not just brown bread. You can also add in there brown pasta. I love sweet potato, I have it mashed (as tonight) or sometimes roast it with a drizzle of olive oil and some thyme and black pepper added.
What sort of bread should I be eating? Definitely not white, so maybe granary (the bread with the seeds in?) My BMR came back as 2,600. That's the daily average for a man who doesn't exercise, so that can't be right. Lol! Maybe 3,000+? Keep the advice coming please, guys.
No problem man, my pleasure !
Yeah go for the multigrain bread. A BMR of 2600 is probably about right, if you used the calculator it should be haha. But in that case, you want to be eating between 250-500 calories ABOVE that number, so anywhere between 2850-3100 calories would result in an increase in weight.
If you want lean gains, between 200-250 calories above maintenance is a good starting point and see how you progress with that.
Body Fat: Unsure and apparently the tools to use these at my gym, "are not very good."
Goal: Muscle Gain
How long have I been exercising: A few weeks.
Daily Calories: A lot, but at the minute I'm too lazy to count.
Daily Macros: I'm not sure what these are and I don't know how they will affect me.
Injuries or restrictions: None
Hi,
I recently started going to the gym. As you might have already guessed I have a fast metabolism, but I want to gain muscle. Someone like me can find this hard because of my metabolism. What I'm looking for is advice on diet, nutrition and meal plans. I already eat six to eight meals a day, but want to make sure that I'm eating the right foods. I have a colleague who is into bodybuilding and assures me that I can eat just about what ever I want and still get great results because my body needs calories, but I still want to learn as much as I can. Any advice would be much appreciated. Thanks.
Hi, Vamp
If you are an "ectomorph" as you say, you go by a bit different rules conserning diet then other people who dont have as high metabolism as you and I :) .. You can in-fact eat what ever you like, no saying you shouldn't include some chicken breasts, sweet potatoes, eggs and all that.. But you should be eating calorie dence foods, so by following a strict mealplan with calorie dence foods + lifting heavy weights will = real results. I am an ectomorph myself, and I've been through the process you are going through.. if you like you can read more upon it... right ... here
Good luck
- Gilbert
A proud progressing ectomorph.
e-mail: BoostMyProgress@gmail.com
Webs: http://boostmyprogress.siterubix.com/
