Well, you need to eat ABOVE maintenance to gain LBM. And, roughly 3,500 calories equal a pound. So, if you wanted to gain a lb of LBM, you'd need about 3,500 calories over and above maintenance. It takes a lot of eating to gain LBM.
I think that 3,500cal number is over the course of a week (or month, depending on how fast you want to gain, no?), and it's a clean number, not just pizza and beer (not that I'd know anything about those ).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Right.....3,500 extra calories over however long of a period....but the point being that in order to gain LBM, you need to eat in EXCESS of your maintenance.
Right.....3,500 extra calories over however long of a period....but the point being that in order to gain LBM, you need to eat in EXCESS of your maintenance.
Thanks to you both. I will try to eat a little extra but like I said, I have never been a big eater. If I am trying to lose fat lbs and gain muscle would it be better for me to stay on a low fat diet to lose those fat lbs and then start from scratch and gain muscle? Or attempt both at the same time?
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
You really can't do both at the same time. You'll probably go thru several cycles of cutting and bulking. But, you are going to have to learn to eat more, for sure. Here's a good article on this very thing:
Define "low-fat." There have been numerous well-designed studies of late that continue to show that low-fat diets are, in fact, more likely to promote fat development and retention. Depending on your training and body comp goals, low-ish carbs and moderate-ish fats look to be optimal for body comp.
You don't lose fat by not eating fat. You lose fat by not eating crap.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
You really can't do both at the same time. You'll probably go thru several cycles of cutting and bulking. But, you are going to have to learn to eat more, for sure. Here's a good article on this very thing:
Thank you for the article MissJane. I have never heard of P-ratio until now and it all does make sense. I am already lean and natually fit, so I really want to make sure I diet the right way because this part of the article is scary..but true! (So, when you diet, the fatter you are, the less LBM (and more fat) you will lose. Conversely, the leaner you are, the more LBM and less fat you will tend to lose when you diet. This makes sense in evolutionary terms, the more fat you have to lose, the more your body can lose without having to burn off muscle tissue; the leaner you get, the less fat you have and the more muscle you end up losing.)
So.... diet first, take 2 weeks to eat at maintenance, and then start mass gaining phase. GOT IT!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Define "low-fat." There have been numerous well-designed studies of late that continue to show that low-fat diets are, in fact, more likely to promote fat development and retention. Depending on your training and body comp goals, low-ish carbs and moderate-ish fats look to be optimal for body comp.
You don't lose fat by not eating fat. You lose fat by not eating crap.
To me low-fat simply means taking in a lower amount of fat than what I would normally take in and not a specific amount that a certain diet plan tells me to. My carbs tend to be around 140g most of the time so what would you consider to be low-ish? I do have a hard time getting in enough fat, almost all the time even without thinking it, I automatically go for the healthier options (which most of the time end up being low-fat anyways). So unless I actually go for something like peanut butter or nuts...my diet seems to be low-fat.
Yum......PEANUT BUTTER
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Yes, these measurements are close to mine but my body fat is higher (especially after a week of eating whatever I wanted!) I'm picturing you, especially from the pic in your sig line, as quite a bit leaner than me. Are you going to post any pictures?
In the past when I've needed to bump up my fat, I'd just add a tbsp of olive oil to whatever I was cooking for dinner, or use it to dress salad. That's an extra 13.5-14g fat right there for 120-125 calories.
To me low-fat simply means taking in a lower amount of fat than what I would normally take in and not a specific amount that a certain diet plan tells me to. My carbs tend to be around 140g most of the time so what would you consider to be low-ish? I do have a hard time getting in enough fat, almost all the time even without thinking it, I automatically go for the healthier options (which most of the time end up being low-fat anyways). So unless I actually go for something like peanut butter or nuts...my diet seems to be low-fat.
Yum......PEANUT BUTTER
Any kind of natural fat is fine, whether it's from animal or plant sources. Instead of chicken, do fish or (better for good fat IMHO) beef. Cook in olive or peanut oils, and use olive oil with vinegar as a salad dressing. Nothing wrong with a little butter here and there, too. When I first started, healthy fat was the hardest thing for me to find, but you figure out what's decent and what's not before long.
As for your carb intake, that's entirely dependent on your current body comp, body comp goals, training protocols, and general lifestyle. Several "diets" set the "low-carb" line at 100g/day, others at different ranges, but the thing I've seen work consistently best is:
--0.8-1.5g of protein per pound of LBM per day
--0.5g of fat per pound of LBM per day
--adjust carbs as necessary depending on your goals and reactions (more to bulk, less to cut)
Very general, but a good starting point if you get to where you need to REALLY track and log your numbers. Fat and carbs would vary respectively depending on your activity level and body comp goals. For example, when I do keto, I try to get zero carbs per day outside of veggies, and fat is around two-thirds of my daily calories--lots of fatty meats, cheeses, oils, nuts, butters, etc; I wouldn't recommend this diet for most people .
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Yes, these measurements are close to mine but my body fat is higher (especially after a week of eating whatever I wanted!) I'm picturing you, especially from the pic in your sig line, as quite a bit leaner than me. Are you going to post any pictures?
In the past when I've needed to bump up my fat, I'd just add a tbsp of olive oil to whatever I was cooking for dinner, or use it to dress salad. That's an extra 13.5-14g fat right there for 120-125 calories.
I will try to post some pictures but haven't figured out what the best way to do it (as I take them myself and this whole timer thing on my camera has a mind of its own). And I promised myself no pictures in just bra and underwear (but hey, yours turned out good! I guess I might just have to crop the head)
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Any kind of natural fat is fine, whether it's from animal or plant sources. Instead of chicken, do fish or (better for good fat IMHO) beef. Cook in olive or peanut oils, and use olive oil with vinegar as a salad dressing. Nothing wrong with a little butter here and there, too. When I first started, healthy fat was the hardest thing for me to find, but you figure out what's decent and what's not before long.
As for your carb intake, that's entirely dependent on your current body comp, body comp goals, training protocols, and general lifestyle. Several "diets" set the "low-carb" line at 100g/day, others at different ranges, but the thing I've seen work consistently best is:
--0.8-1.5g of protein per pound of LBM per day
--0.5g of fat per pound of LBM per day
--adjust carbs as necessary depending on your goals and reactions (more to bulk, less to cut)
Very general, but a good starting point if you get to where you need to REALLY track and log your numbers. Fat and carbs would vary respectively depending on your activity level and body comp goals. For example, when I do keto, I try to get zero carbs per day outside of veggies, and fat is around two-thirds of my daily calories--lots of fatty meats, cheeses, oils, nuts, butters, etc; I wouldn't recommend this diet for most people .
Will try to use more olive oil and eat more fish (I do not eat any other meat other than chicken-used to be a vegetarian too. I'm one of those people who has a weird mind set I guess So for example it is hard for me to eat steak or bacon as all I will see/think about is a poor cow/pig being slaughtered. Plus I don't like the taste of pork, beef...etc. I know...now I will get called crazy by everyone in this DB!
Lol I have no problem cooking it for someone else, nor do I hate people that eat them, but personally I just don't like it.
As far as my fat intake goes, my est LBM is 93.5lbs so with that said:
-My protein is around 95-130g which turns out to be about 1.0-1.4g per pound of LBM
-My fat should be about 47 (if I calculate it to be .5g per pound of LBM) Right now it is about 25-35g on most days but way higher on my cheat days (which I do not log here because it is hard to estimate home cooked meals not cooked by me)
-Carbs are no problem (at least I tend to get them mostly from fruit so they are healthy)
Thanks for your response btw
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Will do poppypixie! And about the whole matching thing... I wouldn't worry about a thing...but on the other hand you could be our 'model of the week' in your bikini and keep us all motivated :-p
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Avocados, olives, tree nuts (almonds, walnuts, pecans, hazelnuts, macadamias, pistachios), seeds (sesame, sunflower, pumpkin), coconut: all good fat sources that have nothing to do with beef or pork. As are dark meat chicken or turkey and full fat cheeses and yogurts.
Haha, I knew someone would do this sooner or later! Now don't get me wrong, it looks good, so if only someone made chicken look that good...I would be all over that!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Hmmm... lemme see what good stuff I can find in Charlotte since I have this fetish--er, habit for trying out different restaurants whenever I go out...
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'm simply going to point you to my two favorite baking ladies who work out of Cherryville (for those of you in the area). Tell them I sent you. You can thank me later.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'm simply going to point you to my two favorite baking ladies who work out of Cherryville (for those of you in the area). Tell them I sent you. You can thank me later.
Oh, I hate you right now!
But I will be baking a cheesecake in 2 weeks time for my birthday but that's 14 days away!!
Didn't log yesterday's work out so here it is---->
Leg Press 2x10x165lbs 1x10x180lbs
Seated Calf Raise@45degree-3x20x40lbs
Lunges-3x15x12.5lbs/each
Wide Grip Lat Pull Down-3x10x60lbs
Underhand Lat Pull Down-3x10x75lbs
Bicep Curls-2x15x10lbs/each 2x10x12.5lb/each
Shoulder Press w/dumbbells-3x15x12.5lbs/each
Cable Push-down-3x15x50lbs...(possibly 60 next time since I am getting too comfortable@50)
Swiss Ball Crunch-2x20
Leg Raise-3x15
Cardio: 2.5mile run@6.5mph followed by 1 mile walk@4.0 at incline
Stairmaster for 10 minutes
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
).
So for example it is hard for me to eat steak or bacon as all I will see/think about is a poor cow/pig being slaughtered. Plus I don't like the taste of pork, beef...etc. I know...now I will get called crazy by everyone in this DB! 
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