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 Tips and Tricks for Mass Gaining, Tips and Physique Friendly Recipes :)

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hsienhsien
post Nov 2 2010, 01:37 PM

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QUOTE(ken86 @ Nov 1 2010, 12:12 PM)


for instance
5 - 7 eggs and bacon for your sandwich (you can toast them if u like) and ditch the milo


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5-7 eggs just for breakfast? how bout the other meals? 1 egg consists 6gram of protein, means maximum 42g of protein for one meal?

now here my question, im 177 and 60kg (132lb) , 132g of protein for daily consumption

my meals plan
breakfast
2 white half boiled eggs+ ON serious mass 1 scoop 8oz mix with dutch lady fullcream milk 3 tablespoon +tuna with 2 slices of gardenia bread and some fresh vege+1 banana

lunch
chicken breast 80g+ whatever my mom cooks+3 boiled potatoes

tea time
dutch lady full cream milk

pre-workout
ON 100% whey gold standard 1 scoop+3 tablespoon dutch lady fullcream

post-workout
on 100% whey gold standard 1 scoop

dinner
2 half boiled white eggs+ whatever my mom cooks

supper
ON serious mass 1 scoop 8oz with 3 tablespoon dutch lady milk

shud i take more eggs in my meal plan? or what shud i add in or exclude to gain more masses since im only 60 kg(very skinny)
hsienhsien
post Nov 2 2010, 05:49 PM

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QUOTE(ken86 @ Nov 2 2010, 02:11 PM)
the additional eggs are just recommendation, of course the other meals gotta reflect the necessary changes as well-  more protein more good fats

U are really underweight, it's okay to push the protein consumption to 1.5g-2g per lb of bodyweight and let the others (carbs and fats) take care of itself after establishing your baseline calories needs

some ways to establish (please note this may not be exactly accurate but it presents a good start to work with)

the quick method

Use this formula for a personalize ballpark estimate. use the lower number for lightly active, the middle number for moderately active and well higher for very active

Muscle Gain
16-18 calories per lb. of BW

Maintenance
14-16 calories per lb. of BW

Fat loss
12-14 calories per lb. of BW

or

The harris benedict formula

or

The Kathe-McCardle Formula

U gotta do some work and google the last two if u are interested. Ultimately just pick one and stick with it, if u r not seeing weight gain +250 calories every week from the baseline.

and I don't really understand the whole idea of Mass Gainer ??

Say ON serious MASS

12lbs Chocolate
Serving Size: 2 Heaping Scoops (334g)
Servings Per Container: 16

for RM 230 for 16 servings ?!

Each serving yield a paltry 50g of protein, 252g of carbs in the form maltodextrin, 4.5g fat.

Any generic whey protein brand for 10lbs cost about 270 - 330 =approx 160 servings of 22 - 24 g of protein. M i missing the math here ?!!!

U can add your carbs or follow the (1,111 calorie shake) i posted or if u want more ideas for home made mass gainer , let me know and i will post more.

I hope this clears out most questions for gaining weight
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actually im dono well bout serious mass too.. 2 heaping scoops are way too much for me, 24oz equals to 4 cups. after drinking it cant consume more food. so i take 1 scoop in the morning and for workout day i take 1 scoop in the morning and before bed..
btw, can i take 100% whey as daily consumption 1 scoop a day instead of taking it for pre-workout and post-workout during workout days only?
give me more mass gainer recipe which is convenient and easily to find pls.. notworthy.gif

This post has been edited by hsienhsien: Nov 2 2010, 05:49 PM

 

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