How much protein/carbs/fat do i need to gain weight? - UK-Muscle Body Building Community

JohnyLee · 05-04-2005, 10:47 AM

Im 26 and only 10 stone, i find it hard to gain weight so i need a weight gain diet. I know the food im going to eat but what i need to know is the ratio's of protein/carbs and fat. I am going to try to eat about 4000 calories a day. This will include drinking homemade weight gainers made from either oats or brown rice flower.

Thanks

**big** · 05-04-2005, 11:22 AM

Common ratios are 40/30/30 and 33/33/33.

I like more protein than this myself, and shoot for at least 50% from protein with the rest split between fats and carbs. Even more protein if I'm dieting.

Jock · 05-04-2005, 12:22 PM

Calories make you gain weight.... As long as your macronutrients are from quality sources then the weight you gain should be more muscle than fat.

I think 4,000kcals is alot especially as you weigh 140lbs I would suggest you maybe start off at 3000kcals and build your way up, but if you are sure you can eat that much then go for it.

50% Carbs 30% Protein 20% Fat Is my preference but I'm sure as you are eating enough quality calories Big's ratios above will work just as well...

So thats:
500g of Carbs a day
200g of Protein a day
89g Fat a day

Jock

JohnyLee · 05-04-2005, 12:28 PM

Thanks for both of the replies.

Jock maybe your right about the 4000calories, i think i will start at 3000.

Thanks

Killerkeane · 05-04-2005, 12:41 PM

like he said. if you dont gain on 3000 then up it in small amounts.

OnePack · 28-04-2005, 03:28 PM

when i started i had no idea about protein/ card/fat ratios. All i did was eat as much as i can, if you're really skinny, eating a bit more carbs isn't a big problem, it'll just fil out the gaps between the ribs if u put fat on. I don't recommend this tho for the long term. I'd just eat healthily for the first couple of pounds of gained weight or so, then worry about how the ratio after that. As long as you're eating the right kind of calories and enough protein, imo it's not a big thing to worry about if you're really skinny

05-04-2005, 10:47 AM	#1 (permalink)
JohnyLee Newbie Trainer Join Date: Feb 2005 Location: Lancaster Posts: 75	How much protein/carbs/fat do i need to gain weight? Im 26 and only 10 stone, i find it hard to gain weight so i need a weight gain diet. I know the food im going to eat but what i need to know is the ratio's of protein/carbs and fat. I am going to try to eat about 4000 calories a day. This will include drinking homemade weight gainers made from either oats or brown rice flower. Thanks

05-04-2005, 12:22 PM	#3 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,070	Calories make you gain weight.... As long as your macronutrients are from quality sources then the weight you gain should be more muscle than fat. I think 4,000kcals is alot especially as you weigh 140lbs I would suggest you maybe start off at 3000kcals and build your way up, but if you are sure you can eat that much then go for it. 50% Carbs 30% Protein 20% Fat Is my preference but I'm sure as you are eating enough quality calories Big's ratios above will work just as well... So thats: 500g of Carbs a day 200g of Protein a day 89g Fat a day Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-04-2005, 12:41 PM	#5 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	like he said. if you dont gain on 3000 then up it in small amounts. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

28-04-2005, 03:28 PM	#6 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	when i started i had no idea about protein/ card/fat ratios. All i did was eat as much as i can, if you're really skinny, eating a bit more carbs isn't a big problem, it'll just fil out the gaps between the ribs if u put fat on. I don't recommend this tho for the long term. I'd just eat healthily for the first couple of pounds of gained weight or so, then worry about how the ratio after that. As long as you're eating the right kind of calories and enough protein, imo it's not a big thing to worry about if you're really skinny __________________ Thank you.

05-04-2005, 11:22 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,460	Common ratios are 40/30/30 and 33/33/33. I like more protein than this myself, and shoot for at least 50% from protein with the rest split between fats and carbs. Even more protein if I'm dieting.

05-04-2005, 12:28 PM	#4 (permalink)
JohnyLee Newbie Trainer Join Date: Feb 2005 Location: Lancaster Posts: 75	Thanks for both of the replies. Jock maybe your right about the 4000calories, i think i will start at 3000. Thanks