Diet, weightlifting, calories, protein.....

[Erock]

Hey everybody I am looking to get stronger and build a little muscle mass. I am 165 lbs and I have a fast metabolism. I also play a lot of tennis (about 90 minutes a day minimum).

I'm looking for very simple advice on how many calories I should eat per day and how many grams of protein I should eat to get some gains.

Thanks a ton
Eric

[Flrxman]

Eric,
I have read "authorities" that say a good rule of thumb for the amount of daily protein intake is about the amount in grams that you weigh in pounds.

Hope this helps.

Bill

[Milo Riano]

Originally Posted by Flrxman

Eric,
I have read "authorities" that say a good rule of thumb for the amount of daily protein intake is about the amount in grams that you weigh in pounds.

Hope this helps.

Bill

Yup, but 1 gram of protein = per 1 lb of weight is the minimum. You can go as much as 2 grams but you need to drink lots of water and fruits for liver flushing. I don't know about calories but my gym instructor told me 1 1/2 cups of rice a day, sugar for only once a week, and minimal amount of bread throughout the day.

[Lotus]

Originally Posted by Flrxman

Eric,
I have read "authorities" that say a good rule of thumb for the amount of daily protein intake is about the amount in grams that you weigh in pounds.

GAK! no!

The "authorities" are different, depending on which one you ask. Please cite info for people when you are quoting "authorities."

USDA: ~0.8 g protein per kg body weight (to maintain a healthy weight), not pounds of body weight.

You can use the USDA's Nutritional Analysis Tools to help you find the recommended healthy intake of various nutrients.

The ADA recommends that athletes or individuals in training consume "1.2 to 1.4 grams of protein per kilogram body weight." (Teenagers in training may need as much as 1.8 g per kg.)

ADA recommends that no one consume in excess of 2.0 g protein per kg, as it stresses the kidneys.

Lovely little MedScape article here: Dietary Protein Intake Differences Based on Activity Levels

[tobyhede]

You need to make sure that you're getting (a lot) more calories than you burn.

Might be worth tracking you average calorie consumption/expenditure ... I have used Fitday for this in the past.

The extra calories should be fairly clean ... easy to eat high-energy junk, but it's not going to be very helpful. Supplement with some good oils ... Flaxseed/Linseed is great (and excellent for you anyway), and Olive oil is very good for you. Milk is also an excellent way to get extra calories.

[thadroe]

As long as you are eating plenty of calories from good, natural food....there's really no reason to worry about protein. Most people get way more than enough protein anyway.

Thad

[Lonewolf]

I think it is a waste of time to calculate things like this - it just unecessarily complicates a simple procedure which is to each as much as you can around the clock and lift really heavy. Aim to put on 1kg/month, expect to put on a bit of fat at the same time as you put on muscle and diet it off later. Eat healthily, avoid fat and sugar. I suggest drinking skim milk constantly. I know this works because I've done it - I started at about 75kg and now weigh 98kg and bench press 185kg (in a powerlifting shirt).
You seriously have to concentrate on the quantity of food you will consume - basically controlled force feeding. Most gym bunnies don't get this basic concept.