Age: 18
Height: 5 10’
Weight: 165lb
Years Training: 4
Hey guys, my goal is to gain a solid 10 pounds within the next 3 months. What specific supplements do you guys prefer? Any advice?
Lots of protein, fat, carbs. Your heads in the wrong place if you are thinking about which supplements to take at this point.
Go to the grocery store with your mom and stock up on tons of food and EAT IT
Steaks and potatoes and whole milk and Triple Baconators.
I think some people lift weights so they can buy supplements.
[quote]i_am_ketosis wrote:
I think some people lift weights so they can buy supplements. [/quote]
Good of you to point this out in multiple threads
[quote]i_am_ketosis wrote:
I think some people lift weights so they can buy supplements. [/quote]
Others buy supplements trying to avoid lifting weights
[quote]checkkk wrote:
Hey guys, my goal is to gain a solid 10 pounds within the next 3 months… Any advice?[/quote]
So you want to gain 3.5lbs of muscle per month for the next three months. Lets lay out a few assumptions before we get started.
Assumption 1) Your BMR is 3000.
Assumption 2) 30 days in a month
Assumption 3) 1 pound of protein equals 453 grams multiplied times 4 for calories in protein times 10 for pounds gained. (18,120 calories in 10 pounds of muscle)
Assumption 4) The thermogenic effect of digesting protein will be directly proportional to building muscle. (Lets assume then a 30% effect)
Assumption 5) Metabolic respond to over feeding equaling 25% dissipation in calories.
Assumption 6) You will burn an additional 500 calories working out each day (even rest days)
Assumption 7) All other variables constant.
So you need and additional 18,120 calories to gain 10 pounds of muscle multiplied by the cost of building muscle or 18,1201.3=23,556 plus offset in metabolic response of eating those extra calories, or 23,5561.25=39,445 calories. Divide that by 90 to give you an additional 327 calories per day for three months. Take this number and add in the caloric cost of your workouts (327+500) and you will need an additional 827 calories per day for 90 days.
In summation, work out with intensity and consistency and eat an additional 827 calories per day on top of your resting metabolic rate (what you currently eat).
No supplements required.
[quote]JLone wrote:
[quote]checkkk wrote:
Hey guys, my goal is to gain a solid 10 pounds within the next 3 months… Any advice?[/quote]
So you want to gain 3.5lbs of muscle per month for the next three months. Lets lay out a few assumptions before we get started.
Assumption 1) Your BMR is 3000.
Assumption 2) 30 days in a month
Assumption 3) 1 pound of protein equals 453 grams multiplied times 4 for calories in protein times 10 for pounds gained. (18,120 calories in 10 pounds of muscle)
Assumption 4) The thermogenic effect of digesting protein will be directly proportional to building muscle. (Lets assume then a 30% effect)
Assumption 5) Metabolic respond to over feeding equaling 25% dissipation in calories.
Assumption 6) You will burn an additional 500 calories working out each day (even rest days)
Assumption 7) All other variables constant.
So you need and additional 18,120 calories to gain 10 pounds of muscle multiplied by the cost of building muscle or 18,1201.3=23,556 plus offset in metabolic response of eating those extra calories, or 23,5561.25=39,445 calories. Divide that by 90 to give you an additional 327 calories per day for three months. Take this number and add in the caloric cost of your workouts (327+500) and you will need an additional 827 calories per day for 90 days.
In summation, work out with intensity and consistency and eat an additional 827 calories per day on top of your resting metabolic rate (what you currently eat).
No supplements required.[/quote]
nomination for best post of the day.
[quote]checkkk wrote:
Age: 18
…
Any advice?[/quote]
Stay out of the Steroids forum.
Also, try to actually get the message that everyone above is sending.
100 grams Protein Powder (Chocolate works best)
400 grams Peanut Butter
100 grams Honey
Mix until smooth, roll into 1 oz. balls and eat throughout the day.
Trust me, a great way to add roughly 3000 calories of pure yummy, with around 175 grams protein depending on the brand to your daily totals.
Good luck.
Gallon of whole chocolate milk every day. cheap and delicious.