I want to weight around 155 by the end of June, and currently I eat around 3000 calories per day (a huge upgrade from the barely 2000 calories I used to eat). How long will it take to gain 20lb at this rate?
(Also, when is the best time to weigh yourself?)
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03-25-2007, 03:36 PM #1
How long (approx) do I have to eat alot to gain 20lb?
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03-25-2007, 03:42 PM #2
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03-25-2007, 03:45 PM #3
i dont get why everyone thinks 3k is a lot. I mean, unless you eat all healthy stuff. Im not saying i eat cookies, and crap. But i drink half a gallon of milk a day, gallon of water. Eat like 30oz meat a day.
summer diet
oats in morning, and protein shake(only half scoop)
lunch i eat 2-3 chicken breasts with fruit
protein (half scoop) before i workout. creatine, and protein after.
wait an hour and eat dinner.
I eat all throughout the day to, eat fruit, vegetables, considering i work at a greenhouse, and in summer theres produce. i can eat all i want.
Point is, have a good diet. I have gotten one, and i rarely eat candy, and junk food now. Diet is #1 thing you need. Supplements aint gonna work on there own.
Id take protein if i were you to.
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03-25-2007, 03:48 PM #4
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03-25-2007, 03:50 PM #5
depends on how u want to gain this weight...if you dont mind gaining a considerable amount of fat, then i'd say a few months
"Nature designed my body,
but nature lacks intelligence,
I do not.
and I will build a better body than nature ever could."
-sikboy
"Just be satisfied that you'll never be satisfied" - TheJuicedchase
"basically, your friend is gonna get some erections, bloat with water, then shed the water, have painful joints and painful pumps then die" - amerigovespucci
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03-25-2007, 03:50 PM #6
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03-25-2007, 03:55 PM #7
http://www.halls.md/body-mass-index/bmi.htm
calculate some things there.
the main site is this
http://in.rediff.com/getahead/2005/aug/23weight.htm
for a teen, you need to be eating 3k regularly, and maybe 4k to gain half a pound a week. You could eat around 5k and on protein and creatine, and hard training gain a pound a week. Drink lots of water.
So you could get it in 20 weeks as someone already said.
But some people wont gain a pound if there life depended on it. Like me. Metabolic rate has to do with it to. If you have a fast rate you need to consume more food. So if you dont notice anything after 5 weeks, id consider telling your mom to pull out some cash and buy you the steaks, and chickens.
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03-25-2007, 04:14 PM #8
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03-25-2007, 04:18 PM #9
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03-25-2007, 04:23 PM #10
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03-25-2007, 04:30 PM #11
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weight does not equal muscle. The only valid reason to put on large amounts of weight in a short time would be for a sport of some sort (even with this, I don't see why somebody would intentionally put on fat just to weigh more).
This article does an excellent job of describing how your body creates muscle, and why dirty bulking (and excessive bulking in general) is not such a great idea:
http://www.t-nation.com/readTopic.do?id=1268956
You want to eat enough food for your body to build muscle at its maximum rate, without going over the top and putting on fat from excess calories.
As a general rule, aim for 1-2 lb of pure muscle per month. Depending on genetics, you might be able to get more than this, but if you ever gain more than 4 lb of weight in a month than I am certain at least some of that weight is fat.
Even at 1 lb / month, that is very good. 12 lb of muscle in a year might not seem like a lot, but it actually is. If you could do this for 10 years you would have gained 120 lb of muscle. And THAT IS a lot.
Edit: When to weight yourself - I always weigh myself immediately after waking up and going to the bathroom, before consuming any water or food. This is the most consistant way to measure your weight, since measuring at any other time of day will be skewed by what you've eaten during that particular day.Last edited by Want2BeStrong; 03-25-2007 at 04:33 PM.
March 2007: 190 lb, ~25% bf
June 2007: 170lb, ~20% bf
Jan 2008: 180 lb, 18% bf
Mar 2008: 190 lb, 18% bf
July 2008: 185 lb, 15% bf
2009 - 2022: Stopped training due to life circumstances - slowly got fat
November 2022: 220lb, 30% bf
January 2023: 200lb, 25% bf
Goal(Long Term): 180lb, 10%bf
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03-25-2007, 06:32 PM #12
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03-25-2007, 06:37 PM #13
Wow...bad advice man...
There are 600 calories in a lb on muscle and 3500 in a lb of fat.
Weigh yourself in the morning! Because you are your lightest so you know exactly how far youve come along. Its your natural weight really.
Look to add about .5-1lbs a week. so it could take you....20weeks to get 20lbs but most likely half of it would be fat.
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03-25-2007, 06:56 PM #14
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03-25-2007, 07:03 PM #15
If you want to gain it healthfully, don't expect to get there until late December, early January.
Fast food once in a while isn't terribly bad, but don't rely on it for your food intake. btw...the protein can be pretty bad at fast food restaurants.
Just make it noted that:
Gaining a pound of muscle requires 3500 calories (properly known as kilocalories or kcal) above your maintenance value (the number of calories it takes to maintain your bodyweight).If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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03-25-2007, 07:31 PM #16
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03-25-2007, 07:41 PM #17
http://forum.bodybuilding.com/archiv...?t-520000.html
I was reading about it there.
You guys know more about it than I do.
Why do they recommend above 500 above maitenance a day?(I know it works, but what's the science behind it?) Where are the rest of the calories going?If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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03-25-2007, 07:45 PM #18
Found this.
Fat and muscle weigh the same. Fat is less dense then muscle. Because of this, a pound of fat will be larger then a pound of muscle. Fat is made up of 22% water, 72% lipids (fat), and 6% protein. Muscle is composed of 70% water, 7% lipids (fat), and 22% protein. The high water content of muscle causes you to lose mostly muscle when dieting without exercise. There are 3500 calories in a pound of fat. There are 600 calories in a pound of muscle. An extra 500 calories a day will add a pound of fat a week to your body.If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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03-25-2007, 07:47 PM #19
This is very interesting.
There's a little more than 600 calories in a pound of muscle. If you are stimulating three pounds of muscle growth a week, you will require 600 X 3, or 1800 calories per week above maintenance. That translates to 257 calories per day above maintenance, but you're taking in 300 calories above maintenance. Since 300 minus 257 would equal 47, those 47 excess calories above growth production need would turn to fat; however, since there are 3500 calories in a pound of fat, a 47-calorie-per-day excess would amount to only a pound of fat gained every 74 days. (If you stimulated one pound of muscle growth per week, instead of three pounds per week, you'd require 85 calories a day above maintenance; therefore, the 215-calorie excess would amount to approximately two pounds of fat gained per month.) If after two months on a positive calorie balance of 300 per day you see fat accumulating, use your best judgment and reduce calorie intake somewhat. (It has been suggested that there is a "metabolic cost" in creating new muscle, so not all the excess calories would necessarily turn to fat.)If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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03-25-2007, 08:12 PM #20
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03-25-2007, 08:32 PM #21
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03-25-2007, 08:33 PM #22
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03-25-2007, 08:35 PM #23
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03-25-2007, 08:39 PM #24
if your frustrated with what your hearing time wise, theres only one answer.
but if you plan on going that route, research will take up a good year before your ready."Nature designed my body,
but nature lacks intelligence,
I do not.
and I will build a better body than nature ever could."
-sikboy
"Just be satisfied that you'll never be satisfied" - TheJuicedchase
"basically, your friend is gonna get some erections, bloat with water, then shed the water, have painful joints and painful pumps then die" - amerigovespucci
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03-25-2007, 08:53 PM #25
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03-25-2007, 09:49 PM #26
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03-26-2007, 04:44 AM #27
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03-26-2007, 11:36 AM #28
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03-26-2007, 11:51 AM #29
I'm going to say this is pretty bad advice. At his weight (Which is apparently 135 if he wants to gain 20 pounds to be 155), his BMR is closer to like... 1700, maybe less. Even with weight lifting I doubt his maintenance is over 2200. People can gain at different rates.
For example, I've been bulking since December (138) and I've gained roughly 16 pounds now (154), and I'm content at the pace I'm gaining weight. I'm only now tipping over 3000 calories--somewhat due to cafeteria restrictions since I stopped gaining. My body fat hasn't gone up greatly, but my strength really has.
I think for a beginner to put on 20 pounds, especially someone as small as 135, is not an absurd goal. He may gain a bit of fat, it may not be all muscle, but I think he'd be happy with the results.
Also, I weigh myself in the morning after I use the bathroom.. Weighing at night means you still have a ton of food and water in you. I don't count that towards my weight because somedays I eat so much it makes me weigh three or so pounds more, but that weight is temporary/Last edited by Hallock; 03-26-2007 at 11:56 AM.
Bench press - 175x4 (200)
Dead lift - 355# (400)
Squat - 4x225# x three sets (300)
Military Press - 6x120# (BW)
BB Row - 6x155# (175)
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