[Jamie1993]

I'm a little confused, I read in an article that to 'bulk up' an individual needs to consume 1.5grams of protein per pound of body weight, I weigh roughly 12 stones which is 168pounds, that would mean I would have to consume 252grams of protein within a day, breaking that up also means I will require 40grams of protein in each of 6 meals throughout the day.... Seems a little far fetched and I've also read on a different article that once you eat about 40g, maybe 60g if you work out then the rest just gets passed though your body inevitably ending up in the toilet... Any suggestions on what is right?


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[Spontogical]

I ain't no health professional.. but I thought it was the amount of calories you eat that matter more. Protein is fundamentally for growth and repair - though if you're going to the gym, then it seems reasonable to eat quite a bit doesn't it?

[tooosh]

How tall are you? If you're short then you might already be at a good weight.
But you will need 1-1.5g protein per lb but that's not as important as your calorie requirements which you can find using calculators on google. If you have a high amount of body fat you might consider losing some of it before trying to put on muscle.

[Jamie1993]

I'm about 5'11", I have reasonable muscle as I go the gym but my plan is to gain a lot more weight not necessarily muscle at first then after a while I stop trying to 'bulk up' and concentrate more on weight lifting in the gym so can turn it to muscle. And my plan is to make a dietary guide but I obviously need take into consideration my carb, fat and protein intake but from what I have read, the protein intake seems to be a bit unrealistic :/


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[tooosh]

Your kind of situation is the only one I would recommend using whey protein. Just make sure your calories go up as well!

[CharlieBoardman]

(Original post by Jamie1993)
I'm a little confused, I read in an article that to 'bulk up' an individual needs to consume 1.5grams of protein per pound of body weight, I weigh roughly 12 stones which is 168pounds, that would mean I would have to consume 252grams of protein within a day, breaking that up also means I will require 40grams of protein in each of 6 meals throughout the day.... Seems a little far fetched and I've also read on a different article that once you eat about 40g, maybe 60g if you work out then the rest just gets passed though your body inevitably ending up in the toilet... Any suggestions on what is right?


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There was some speculation that your body can only digest 25g of protein per sitting. This was later proved to be incorrect! It does not just pass through your body.

40g isn't that far fetched to be honest. When you factor in things like proteins shakes (like somebody has already mentioned), tuna, chicken, and other foods high in protein, it's perfectly doable. I've already had around 115g protein today.

And again, as somebody has already mentioned, it's not all about protein - you can't forget your carbs and fats! You should have around 0.5g fat per pound of body weight, and the rest of the calories you need should be gained through your carbohydrates.

[rohannnnn]

(Original post by Jamie1993)
I'm about 5'11", I have reasonable muscle as I go the gym but my plan is to gain a lot more weight not necessarily muscle at first then after a while I stop trying to 'bulk up' and concentrate more on weight lifting in the gym so can turn it to muscle. And my plan is to make a dietary guide but I obviously need take into consideration my carb, fat and protein intake but from what I have read, the protein intake seems to be a bit unrealistic :/


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You can't turn fat into muscle lol, you gain weight, bulk up and then cut so you lose the fat and then are left with muscle.

If you are wanting to gain weight I would ignore that, purely focus on eating, don't do the "i already eat enough" excuse because the fact is you don't, you need to be eating way over your recommended daily calories in order to gain weight.
A good way to track your eating progress is to use www.myfitnesspal.com - with this website you can type in your foods/drinks consumed within the day and it tells you whether you are eating enough to gain weight. Gaining weight is alot harder so you're going to have to have at least 4 meals a day and make sure that you have a big breakfast daily, on top of this you can also drink alot of milk.
The milk technique is used quite alot by people bulking and it is known as GOMAD (Gallon of milk a day), 4 pints of milk is a gallon, in a gallon of milk there is 2400 calories, if you eat on top of this you can be consuming 4000+ calories a day and this will enable you to gain weight quicker. You should be putting on the pounds quite quickly if you go along with this but also make sure you train whilst you are doing it.

[Jono404]

That's a ****load of protein....the general figure you hear thrown around is 0.8-1 gram per lb.

[Jamie1993]

(Original post by rohannnnn)
You can't turn fat into muscle lol, you gain weight, bulk up and then cut so you lose the fat and then are left with muscle.

If you are wanting to gain weight I would ignore that, purely focus on eating, don't do the "i already eat enough" excuse because the fact is you don't, you need to be eating way over your recommended daily calories in order to gain weight.
A good way to track your eating progress is to use www.myfitnesspal.com - with this website you can type in your foods/drinks consumed within the day and it tells you whether you are eating enough to gain weight. Gaining weight is alot harder so you're going to have to have at least 4 meals a day and make sure that you have a big breakfast daily, on top of this you can also drink alot of milk.
The milk technique is used quite alot by people bulking and it is known as GOMAD (Gallon of milk a day), 4 pints of milk is a gallon, in a gallon of milk there is 2400 calories, if you eat on top of this you can be consuming 4000+ calories a day and this will enable you to gain weight quicker. You should be putting on the pounds quite quickly if you go along with this but also make sure you train whilst you are doing it.

I know you can't turn fat into muscle, I didn't mean it like that, I mean, obviously if you 'bulk up' you have more fat than usual, this fat can provide extra energy through respiration to allow you to lift larger weights with very little fatigue, that's what I mean't by putting weight on then converting it to muscle, I may of just worded it wrong.


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[stayce88]

2 tins of tuna is 40g of protein normally depending on brand, 1 sci mx lean grown shake is 40g of protein, a good steak is also around the 40g mark....its really not hard to get 40g per meal

[Old School]

(Original post by Jamie1993)
I know you can't turn fat into muscle, I didn't mean it like that, I mean, obviously if you 'bulk up' you have more fat than usual, this fat can provide extra energy through respiration to allow you to lift larger weights with very little fatigue, that's what I mean't by putting weight on then converting it to muscle, I may of just worded it wrong.


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Doesn't work like that.

Fat beyond a certain amount doesn't serve any purpose and will hinder your physical performance.

The only people who need to be fat are superheavy oly lifters and superheavy powerlifters- as they need to be that big to have enough mass to shift the ridiculous weights they're putting up.

In addition, for superheavy powerlifters, having a gut helps with leverages in the squat and decreases the ROM a bit on the bench press.

Just lift hard and heavy and eat lots of good food. Eat right 90% of the time and you'll gain weight.