View Full Version : gaining lean mass??

06-22-2013, 07:47 AM
I am tring to gain some lean muscle but it is very slow going. I just came back from Florida where I tried to eyeball my calories the best i could and i did not workout for that week. To my suprise when i weighed myslef the next morning I was 4 lbs lighter.
I think a lot was water weight, any way I am on 2000 calories a day about 220 carbs 160 to 180 pro and about 50 to 60 grams of fat. I am trying to gain muscle slowly slow keep fat gain low. Should i try more cal a day, what about carb loading. I seem to burn lots of calories even though I stopped completely any cardio.


06-22-2013, 07:35 PM

06-22-2013, 07:38 PM
Why are you asking how to gain muscle on the "Losing Fat" section?

06-23-2013, 01:56 AM
Why are you asking how to gain muscle on the "Losing Fat" section?

^this but since the topic is already on ?! whats ur TDEE ? bodyweight ?

generally u should be in a calorie surplus to gain muscle...u need at least 0.8gm of protein and 0.4gm of fat per pound of body weight and eat whatever u want for the rest of ur calories.

06-23-2013, 05:39 AM
You'll want to eat more than that mate, at least eat at maintenance.

Post your routine so we can see what you're doing.

06-23-2013, 06:27 AM
Sorry, I realized I put my question in the wrong section after I finished. I am eating 2000 calories a day, six meals. Dr. Nick Evans, a bodybuilder says to gain lean muscle has to be slow to minimize fat gain. I already posted my macros. No more cardio. I workout 4 times a week dividing my push and pull excercises. I have been gaining but too slow. I was 164 when i started my cut now in the morning I am up to 135.2 lbs up from 131.4 I am looking to get back to 160 plus but after my long cut am a little worried about fat gain. I was looking into carb back loading as another way to go if I can't get my muscle goal. any thought will help


06-23-2013, 07:38 AM
No need for 6 meals, no advantage unless you like it.

Here's some stuff to consider re: gaining muscle:

1. Get rid of your misconceptions (http://forum.bodybuilding.com/showthread.php?t=136691851)
2. Calculate your calories and macros (http://forum.bodybuilding.com/showthread.php?t=121703981)
3. Learn about how bulking works (http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html) and set reasonable expectations (http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html).
4. Eat about 10-20% more calories than you burn each day while meeting minimum protein and fat macros. Get the remainder of cals from carbs.
5. Strength comes before size. Lift heavy weights to build strength, on a program like Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224). Why not your own routine? Read this. (http://forum.bodybuilding.com/showthread.php?t=118004321)