I weigh 47kg and am 15 and skinny. I dont find it hard to gain weight but i dont want to until i start gym because being skinny gives me an advantage over others so i dont have to cut (i want to lean bulk), i just need to eat more than my maintenance. A while ago i trained for 4 weeks eating 2800 calories a day (not focusing on macros) and gained 2.5kg in 4 weeks starting at 43kg. A lot of this would have been fat. This supports my reasoning above.
So heres what im thinking when i start gym cos i got everything planned out.
Im going to have a consistent diet of 2800 calories, 400g carbs, 150g protein and 45g fat everyday approximately and i will increase the protein intake and fat intake as i gain muscle mass. By doing this, i will gain approx 1-2 lbs a week. I am planning on doing a strength training program with the PPLPPLR split. I will train 6 days a week for optimal muscle growth and do a lot of compound exercises. I am planning on training at 80% RPE or 80% of 1RM for (once again) optimal muscle growth on all of the exercises.
So theres 52 weeks in a year, 1lb a week = 52 lbs a year. If i train really hard like above and eat a really good consistent diet, i reckon about 80% of the 52 lbs would be muscle and 20% would be fat. So thats about 42.6 lbs of muscle or 18.8 kg of muscle in 1 year. The fat would be 10.4 lbs or 4.7 kg. Is this correct?
Is all of this possible? If not, will i have to reduce my daily fat intake? Or increase my training intensity? E.g. from 80% to 90%.
Any help would be appreciated!
So heres what im thinking when i start gym cos i got everything planned out.
Im going to have a consistent diet of 2800 calories, 400g carbs, 150g protein and 45g fat everyday approximately and i will increase the protein intake and fat intake as i gain muscle mass. By doing this, i will gain approx 1-2 lbs a week. I am planning on doing a strength training program with the PPLPPLR split. I will train 6 days a week for optimal muscle growth and do a lot of compound exercises. I am planning on training at 80% RPE or 80% of 1RM for (once again) optimal muscle growth on all of the exercises.
So theres 52 weeks in a year, 1lb a week = 52 lbs a year. If i train really hard like above and eat a really good consistent diet, i reckon about 80% of the 52 lbs would be muscle and 20% would be fat. So thats about 42.6 lbs of muscle or 18.8 kg of muscle in 1 year. The fat would be 10.4 lbs or 4.7 kg. Is this correct?
Is all of this possible? If not, will i have to reduce my daily fat intake? Or increase my training intensity? E.g. from 80% to 90%.
Any help would be appreciated!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DaEgeA
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