Weight Gain on IF

13248 · 2018-12-27T05:48:32+00:00

I'm the same height and weight as you. I have to eat 3300 calories to gain 1lb a week. 2800 to maintain my weight .

Cardio is good. But make sure you up calories on those days so that you don't kill your gainz from being in a caloric deficit .

If you gain too much fat you can always cut or eat at a lower caloric surplus.

If you track your weight. Weigh each morning on an empty bladder. Then take weekly average . You can see progress on a weekly basis. If you're not gaining fast enough , increase calories. Vice versa.

modern-day-hemingway · 2018-12-27T06:16:53+00:00

At your height and weight you will need at least 3000 calories a day to make significant gains in strength and size. no offense, but you shouldn't worry so much about being lean if you can't even put up 225 on bench yet. Your abs don't mean much if you can't move anything heavy haha

If I were you, I'd raise your calories to the 3000-3500 range. Based on the info you've provided, you should make significant gains in both strength and size with minimal fat gain

SmackinDatAss · 2018-12-27T14:04:24+00:00

With the amount of calories you need to eat in a day, One Meal A Day will be damn near impossible. But following an 18:6 fasting window will be possible but difficult. You will have to get 1200 calories each meal then a protein shake or something drinkable to fill out the remainder of your calories. That would put you eating around 2600 calories a day and a 30% surplus before exercise calories.

You will get to eat well and one way to add easy calories is through cheese. Lots of guys don't think of cheese when they are bulking. Beyond that, look at upping the fats that you eat because a gram of fat has 9 calories while a gram of protein and a gram of carbs are both 4 calories. Fat offers more calories at less volume making eating at a surplus easier. Also buy real butter.

Title	Weight Gain on IF
Author	Zoroaster333
Upvotes	2
Comments	7
Date	December 27, 2018 4:51 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/a9w1wu/weight_gain_on_if/
Archive Link	https://theredarchive.com/r/askTRP/weight-gain-on-if.71672 https://theredarchive.com/post/71672

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