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Indeed, and it's time we stop debating minutiae and got down to business.
Ok, WiseShopper, you've got your protein shakes, food recommendations, and know how to get 120-150 grams of protein per day, right?
And you've got a gym membership, right?
And you've read the link I gave you all the way back in post 14, right? You know that you'll need to eat 16-18 calories per pound (that's 2400-2700 calories at 150lbs) to get decent muscle growth, right?
Ok, go to this link here and pick one of the beginner programs that you feel like you'd enjoy the best.
Now go do it. Seriously, go pick the effing weight pile up and then put the effing weight pile back down. Do this effing routine two to three times an effing week. Stop being effing OCD and just go lift effing weights and effing eat!
/drillsergeantmode
In all seriousness, just go do it. Then come back here and tell us about it. We will help guide you along and make needed adjustments.
Go do it!
Yep. Do it. Unless you are training for a contest, all the details don't matter (yet). Lift, get healthy, do cardio, eat whole foods.
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Are you a bodybuilder in training or a few days a week gym rat?
Proteins and calories are not the same for 3 or 4 hours a week vs 3 or 4 hours a day in the gym.
If you pack on all those calories and don't burn them, you just just get fat.
Exactly. As a 56 year old woman who has a low normal BMI and good muscle definition, I do not take any protein or do anything besides my cardio, and lifting weights. That's it, and it works fine.
Youngest boy was super skinny, and he spends a LOT of time at the gym. He needed protein because his goal was to bulk up, and it worked, he is a good size now.
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My posts as a Mod will always be in red.
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And check this out: FAQ
Moderator: Relationships Forum / Hawaii Forum / Dogs / Pets / Current Events
Are you a bodybuilder in training or a few days a week gym rat?
Proteins and calories are not the same for 3 or 4 hours a week vs 3 or 4 hours a day in the gym.
If you pack on all those calories and don't burn them, you just just get fat.
The OP has mentioned just wanting to tone up and look better in clothes, and he's getting a lot of conflicting and confusing information from people who want to preach hard core bodybuilding at him.
The 1 gram per lb of bodyweight recommendation is the proper number and the one born out by modern research.
You don't need that much calories or protein to build muscle, and most likely the only thing the OP will build is fat from that kind of diet.
Chris Bumstead, a Mr Olympia, eats 2000 calories a day during his cutting, and around 3,000 calories a day during his bulking. He is not only more muscular than the OP, taller than the OP, he works out every day: https://fitnessvolt.com/chris-bumste...-2022-olympia/
The OP has mentioned just wanting to tone up and look better in clothes, and he's getting a lot of conflicting and confusing information from people who want to preach hard core bodybuilding at him.
Most people here seem to be on the same page, with the exception of WaikikiWaves, whose advice is the complete opposite of everyone else’s here. So that’s why I’m a bit confused.
You don't need that much calories or protein to build muscle, and most likely the only thing the OP will build is fat from that kind of diet.
Chris Bumstead, a Mr Olympia, eats 2000 calories a day during his cutting, and around 3,000 calories a day during his bulking. He is not only more muscular than the OP, taller than the OP, he works out every day: https://fitnessvolt.com/chris-bumste...-2022-olympia/
So first, Chris Bumstead's diet while bulking is 5203 calories and 290 grams of protein a day. Based off his offseason weight (264 lbs according to Wiki) he is actually exceeding the recommendations from my previous post by a fairly wide margin. Which is to be expected considering he is an advanced trainee, using steroids and competing for world titles.
The link you gave was his cutting diet which I fail to see how that is in any way shape or form relevant to the OP.
Your second link is about protein sparing while dieting which--again--has absolutely zero relevance to the OP. The OP is not dieting. The OP is trying to gain weight.
The OP has mentioned just wanting to tone up and look better in clothes, and he's getting a lot of conflicting and confusing information from people who want to preach hard core bodybuilding at him.
I don't see anyone preaching "hard cord bodybuilding" per se at him. I think most of the information he's received has been geared toward beginners.
So first, Chris Bumstead's diet while bulking is 5203 calories and 290 grams of protein a day. Based off his offseason weight (264 lbs according to Wiki) he is actually exceeding the recommendations from my previous post by a fairly wide margin. Which is to be expected considering he is an advanced trainee, using steroids and competing for world titles.
The link you gave was his cutting diet which I fail to see how that is in any way shape or form relevant to the OP.
Your second link is about protein sparing while dieting which--again--has absolutely zero relevance to the OP. The OP is not dieting. The OP is trying to gain weight.
There is no way Chris Bumstead eats 5,000 calories a day, or he'd look like one of those strongmen competitors, with a lot of fat.
Chris Bumstead Shares His 3500-Calorie Off-Season Diet
3,500 on his off season = off season means bulking in body builder terminology. Maybe he does 5,000 calories occasionally, but not daily. Only someone not familiar with nutrition would think such a thing.
Now, as for the OP, he doesn't want to gain weight, he wants to recomp (lose fat, gain muscle). Gaining muscle is a slow process, especially at the OP's age. Any major calorie surplus will go to fat, not muscle.
Let's put some numbers to it, the OP can only expect to gain 5-10lbs of muscle his first year, if he does everything right. Let's take the upper end of the estimate, 10lbs of muscle. 1lb of muscle is about 1,000 calories, so we're talking about 10,000 excess calories over the entire year, or a measly 30 calories per day, extra.
Can you measure 30 calories extra a day? I don't think so. And that's provided his body does not break down his fat tissue and turn it into muscle (recomping).
The OP should not eat anything extra, otherwise he will gain fat.
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