Not another Hard Gainer thread!

mattfin · 10-25-2009, 02:31 PM

Actually this is NOT another Hard Gainer thread. I am pretty much the opposite of a hard gainer. I can eat poorly and gain 10-15 pounds over the weekend. However, in the last few months I’ve really taken my diet and training seriously and have lost about 50lbs. Unfortunately, I’ve also lost a lot of muscle mass and strength, hence this thread. I do the Starting Strength routine and I want to start eating more again to gain back the muscle and strength, but I want to try and do it without gaining back all the fat as well.

So, the point of this thread is to ask:

What types of foods should I be eating to allow me to gain muscle but not fat? What proportion of protein/carbs/fat? What types of carbs and fat? Any advice is greatly appreciated.

How do I figure out how much I should be eating to gain lean mass but no more?

I know there is no way to gain muscle without gaining at least a little bit of fat, but I’m trying to keep it to a minimum. I have time, so I don’t mind that it will probably take longer this way than if I just ate as much as possible.

Thanks in advance.

Justin_Time · 10-25-2009, 03:16 PM

FAQ it.

**XTrainer** · 10-25-2009, 05:20 PM

Quote:

Originally Posted by mattfin

So, the point of this thread is to ask:

What types of foods should I be eating to allow me to gain muscle but not fat? What proportion of protein/carbs/fat? What types of carbs and fat? Any advice is greatly appreciated.

How do I figure out how much I should be eating to gain lean mass but no more?

Thanks in advance.

Translation: Tell me everything there is to know about nutrition

Your question is awfully broad, man, and there are so many different variables to consider. I suggest reading the FAQs for starters. Once you have a general nutritional knowledge base to work from, you'll be able to ask specific questions pertinent to your goals.

junkyard dog · 10-25-2009, 05:38 PM

Im not sure what you eat but 10-15 lb gain in 2-3 days???

If that is the case you need a major diet overhaul or something is wrong.

**XTrainer** · 10-25-2009, 06:38 PM

Quote:

Originally Posted by junkyard dog

Im not sure what you eat but 10-15 lb gain in 2-3 days???

If that is the case you need a major diet overhaul or something is wrong.

Meh, it's not that crazy...if you weigh yourself on Friday in a relatively dehydrated state, after a workout, and without having food for a few hours, and then weigh yourself again on Sunday night after a lot of heavy eating and little activity, you will see a big change on the scale. A fairly meaningless change, but a big change in numbers nonetheless. 10lbs for a guy over 200lbs seems very plausible.

Steakeater · 10-25-2009, 08:11 PM

Some people can experience more, especially if they were on low carb/keto

I had a 22 pound fluctuation and I weigh 165 about.

junkyard dog · 10-25-2009, 08:41 PM

I agree with that.

I just assumed that the op doesnt know much about nutrition etc from reading the very first post about eating poorly over the weekends.

I could be wrong i guess

dingdangdoodle · 10-25-2009, 09:26 PM

Feck.
I'll trade you half of my hardgainer genes for half of your hardloser genes.

It takes me 5 months of HARD work and diligent diet planning to gain 15 (proper) pounds.. and I'd lose 'em all in one lazy week.

modena1983 · 10-25-2009, 10:08 PM

I eat low carb except on squat and deadlift days which I eat carbs in two separate meals after lifting. I seem to be doing alright as far as getting stronger and leaner at the same time.