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Calories and Bulking

J

Jeremy82587

New member
Hey, I'm 16, 123lbs, and want to bulk up for a while. I want to know what you guys would suggest that I eat, and how many calories a day I should consume. When you respond, keep in mind that I work on a farm for 6 hours a day for 5 days a week, and lift for 1 hour 4 days a week. Thanks guys.
 
At your age, weight, and activity level I would recommend eating everything in sight!!

Shoot for lots of protein and clean carbs and don't leave out the healthy fats.
 
what he said that sounds right



Stryc-9 said:
At your age, weight, and activity level I would recommend eating everything in sight!!

Shoot for lots of protein and clean carbs and don't leave out the healthy fats.
Click to expand...
 
My heigth is about 5'6 to 5'7. It would be really helpful for someone to give me a round about daily calorie intake so I know what to shoot for. Most days I get anywhere from 2500 to 3000. Is this enough or to much? I try to keep them as clean as possible to, by eating things like cottage cheese, turkey, tuna, and good fat like Peanut butter and olive oil. Usually one of my 5 or 6 meals a day isn't perfect though. Thats usually because of the meal I eat with my family for supper.
 
My diet goes something like this:

Meal1~ 2 cups all bran cereal, 1 cup skim milk
Meal2~ Oatmeal or cream of wheat, with whole wheat toast
Meal3~ Tuna, chicken, or lean meat Salad with 1/2 cup cottage cheese, handful of raw peanuts, some olive oil for dressing
Meal4~ Turkey Sandwich (2 slices whole wheat bread, 4 slices Low salt turkey breast) apple
Meal5~ Whatever my dad makes for supper as long as it's not to bad
Meal6~ 1 cup lowfat yogurt, maybe some more cottage cheese, and a can of tuna.

My meal timings are screwy though because of my job:
#1~4:30
Work
#2~8:00
Lift
#3~11:00
#4~3:00
Work
#5~7:30
#6~9:30-10:00
Sleep
 
Last edited:
Jeremy, food choices are pretty solid (some are against milk and bread, but I'm def. not when trying to add some meat on your bones), but your overall calories are extremely low, not to mention your protein intake is minimal. You need at least 30g of protein in EVERY meal. Don't eat carbs by themselves, ever. Add in some eggs, chx breast, ground beef, etc. Also, up your fatty acid intake. Invest in some flax seed oil, use ANPB, and you should be good to go. If after a couple of weeks, there is no change, bump calories by 500g. Let me know how it goes.
 
What do you guys think of me having a cheat day once a week where I eat food with my family and stuff? I was thinking considering my age and activity level, it wouldn't really hurt. I mean, I'm trying to gain anyway.
 
With your stats and activity level I'd say "hell yeah". Junk once in a while won't kill you. Might give you a needed bump in calories too.
 
Funny..I just got out of the gym and in talking to one of the more jacked dudes in there, I learned he eats whatever the f he wants to from the time he gets off work friday till sunday night.....then he says if he's not hungry he doesnt eat......if he's hungry, krispy kremes, burger king and ice cream are not out of bounds..........Strict as hell Monday - thurs.........i mean strict........no sauces, no salt, nada....str8 chicken, tuna, protein bars, and protein shakes ( except I had to fill him in on the false claims of Trioplex - his daily bar........and lets just say he didn't take that too lightly"......lol
 
One of my buddies use to be thin as a rail a few years back, and he decided to get bigger and he did. I asked him how he did it and he said he ate lots of hamburgers, cold meat subs, and pizza. He swears by the hamburger thing. He didn't get fat at all either. I think thats the way my body is, because i use to be big and i ate that kinda stuff. It responds more positivley to higher fat foods like beef, cheese and milk. I found I got fatter when I would eat lots of simple carbs like ice-cream and sugars, but I would eat that sort of thing like everyday. Tell me what you guys think about the higher fat thing, thanks.
 
You should be careful about your quest to gain weight. A person who is big is not necessarily healthy. Beef with high fat content everyday may get you big, but your body will be far from healthy, and it'll become something very serious down the road. Focus on eating a lot of clean foods, with a cheat meal here and there if you need it. With your current diet, I would add some protein to meals 1 and 2. Some sort of powder would be fine, maybe some eggs too.
 
With my activity level and age, would 3000 calories a day be to much, because I can easily eat that much. Infact, I shock the crap out of people out of how much I can eat sometimes. I never use to be able to eat like this until I began working on the farm 2 years ago. I think the increased activity level raised my apetite.
 
I wouldnt worry too much about calorie count right now. I would just eat as much to where you start gaining ~2 pounds/week, some may suggest less. Anything more than that will most likely be fat.
 
Yesterday I worked 7 1/2 hours on the farm and we had to do unload about 2 1/2 wagons of hay (it sucks). I knew that was gonna burn alot of calories so I had 2 hamburger patties with 2 slices of fat free cheese for lunch, with about 1/2 cup fat free cottage cheese for lunch. I didn't have any carbs though. This is because I've heard mixing carbs with fat at the same meal will cause some sort of bodily response that will lead to fat storage. What do you guys think of this?
 
I am pretty sure it varies among individuals. I believe though, that adding fats and carbs lowers the GI of the carb, thus reducing the insulin response. Insulin is what's responsible for the fat storage. It's believed that when you combine fats and carbs, the fat is shuttled (via insulin) into storage.

However, by the time the fat digests, the insulin spike should have already passed through your body. Carbs digest quicker. Fats are more calorie dense. I remember learning that in bio, how the fats take the longest to digest. That makes the most sense to me. I honestly wouldn't worry about it. To me, balance makes more sense. Have meals balanced with every macronutrient.
 
I really think working those 6 hours daily on the farm i hurting my gains because just can't really see any muscle gain thus far. People keep telling me at my age and activity to eat junkfood if clean eating isn't working but I know these aren't quality nutrients. So my question is, since the calories aren't "quality" in junk food, do they automatically go to fat, or can they actually build muscle? (PS: thanks for all the feedback so far guys!)
 
Eat everything in fucking sight. At your age/weight/body type/activity level you must do this if your going to pack on the weight. I was the same way when I was your age, very tall and skinny. Obviously, if you have a choice of eating a high calorie healthy meal instead of a high calorie unhealthy meal, go with the first. But, man stop worrying about it and eat at least 3,000 calories a day in your case. Start worrying about fat gain when you start seeing it more than muscle gain.
 
That's the route i'm gonna take. I haven't gained any fat or muscle eating clean all the time. Even when I eat alot. I'm not saying i'm gonna go eat junkfood instead of clean one's, but I'm not gonna pass up the oprotunity to eat something even if its not clean.
 
I remember when I first started trying to gain weight (bout your size at the time), I was told to eat at least 22+ calories per lbs of bodyweight. As you gain, you keep bumping cals. If you start to put on too much fat, you aren't eating clean enough.


- keep a log (Excel spreadsheet) of your diet (cals -- protein/carb/fat) and training.
- bring a snack (ex. protein bar) to eat while you are doing farm work.
- keep asking questions and researching

Good Luck!
 
What kind of muscle gain should i expect to see in about 2 months. I know it will vary from person to person, but will I make any noticable gain?
 
I think you could gain as much as 8 pounds or so in 2 months, at your age and body type. Have to keep those calories way up though.
 
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