Quote:
Originally Posted by NoWorries
Read the book. If done right you will gain minimal fat. I had a visible six pack the entire time I did it. If you eat a lot of junk you will gain fat. If you eat good healthy food the weight you do gain will be mostly muscle. You are eating to recover. If you don't eat enough you will not maximize your gains and will stall sooner.
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It doesn't matter what you eat, it's how much you eat. That's what calories are; a measure of the energy in foods.
To build muscle you need adequate protein. 1.8g / kg of body weight is likely the ceiling for protein, so if you weigh 200 pounds, you would need 160g of protein a day. Excess protein is converted into glucose and used as energy; if not, it's stored as fat.
If you're jumping into a resistance training program you need more calories no doubt. You need to replenish your glycogen stores or after a few workouts you'll be too fatigued to continue. The best way to do this is a high GI recovery drink within 30 minutes of exercise, and a high (complex) carb meal within 2 hours. Your diet should consist of at moderate (55%) or higher carbohydrates. If it does, you will not need substantially more calories to build muscle and gain strength. All more calories do is add fat.
Quote:
Originally Posted by NoWorries
My calories broke down to about 60% fat, 25% protein, 15% carbs give or take anywhere from 4100 to 4600 calories in total. I tracked it via fitday.
One random day - 4100 cals
304.5 grams of fat - 66%
132.9 grams of carbs - 12%
225.0 grams of protein - 22%
If you don't want to gain size don't eat to gain size. Keep the calories lower. The amount is very individual depending on a whole host of lifetyle factors etc.
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I'm assuming that since you're eating so much fat most of it is coming from really crappy food. I'm willing to bet a lot of it is saturated fat. You would have been much better off keeping the calories lower and shifting more focus onto carbs. Yea, maybe you're a lucky obesity-resistant person and didn't gain weight, but you likely had/have a disgusting blood lipid profile with that diet.
You don't need to gain fat to gain muscle!