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Old 10-20-2013, 01:38 PM   #1
Adamite1114
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Default Adamite: Help - Nutrition and Training

I've just recently noticed that I've been gaining weight way too fast. Though gaining weight is a goal of mine, I can't help but think that most of it is fat considering I've gained seven pounds in a couple of months.

I'm 5'6" I don't count my calories but I know that I average around 3500 calories a day. My diet usually consist of turkey sandwiches, canned chili, mac n cheese, canned stew, tuna, chicken breast, steak, eggs, etc. And a hefty weight gainer shake that you can take a look at on my threads.

My training is a four day split: on, on, off, on, on, weekend off. You can check out my log here. http://muscleandbrawn.com/forums/showthread.php?t=15170

So what I'm looking from you awesome guys of MAB is some advice on how I could stop gaining weight so quickly but at a more steady rate. To try and do this I've already replace my weight gainer shake with a basic shake of only milk, water, and whey powder. It would be really great if you guys could help me out with this.

Also a question, If I switched to a full body routine would I not have to lower my calorie intake as much?

Thanks in advance guys, all help is greatly appreciated.
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Old 10-20-2013, 02:02 PM   #2
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I'm no knowledgeable to source, but to me all you'd need to do was take a look at you're diet, and slowly know the calories back until you reach a point where you're gaining steadily.

Obviously, making sure you're working out hard enough is key, but I'm sure you're doing that already.


You're on the right track ditching the weight gainer in my opinion.


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Old 10-20-2013, 02:18 PM   #3
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Quote:
Originally Posted by Adamite1114 View Post
I've just recently noticed that I've been gaining weight way too fast.
If you have not experienced beginner gains yes then a good goal for the first year is 1.5 to 2 pound gains per month. This much be backed with solid training and a ravenous hunger for strength increases in hypertrophy rep ranges or it won't be mostly muscle gain.

Quote:
I'm 5'6" I don't count my calories but I know that I average around 3500 calories a day.
The general rule is...precision eating, precision results. Not saying you have to count, but if you don't know you are reaching a daily calorie and protein level then you risk slowing progress. There has to be some minimal fail-safe method.

Far too many guys train hard but don't back it with enough calories or protein. This is a huge mistake. Assuming you have these under control, which it is likely you do, you need to set a target calorie ballpark each day if you want to prevent unwanted fat gain and achieve a more optimal rate of weight gain.

If you fail to do so and randomly try to eat less, you risk undereating half the days.

Quote:
Also a question, If I switched to a full body routine would I not have to lower my calorie intake as much?
Unlikely. The calories burned from lifting wouldn't vary much from a split to full body.
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Old 10-20-2013, 02:24 PM   #4
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Okay this is a lot to consider. So i think i'll bring the ballpark down to 3000 see how that goes. BTB, you know my log, should I change the low reps to to a more hypertrophy rep range? In order to make more muscle gains along with strength.
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Old 10-20-2013, 02:30 PM   #5
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Also if I'm still making beginner gains, which I assume is going up in weight every week, then should I be working a beginner routine?
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Old 10-20-2013, 02:58 PM   #6
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You've been lifting 5 years?
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Old 10-20-2013, 02:59 PM   #7
Adamite1114
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on and off for five years.
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