31-05-2014, 01:19
KoKo,
The best way to determine how much you need calorically to gain weight is to find out your TDEE, Total Daily Energy Expenditure (the total amount of cal/kcal you expend in 24hrs including sleeping, working, exercising, digesting food, all of it!) and your BMR, Basal Metabolic Rate.
It sounds like you may not be taking in enough calories, especially on the days that you weight train. It could also be the distribution of your calories (Not all calories are equal!) so maybe you need more protein and fat on your Off Days and more carbs on your On Days.
I can do the calculations for you!
please give me the following info:
Age:
Height:
Weight:
Body Fat%: (if you know it)
Exercise Level: (which is more often, 2 or 3x/week?)
Also, do you have a physical or sedentary/desk job?
Serious Mass is a good gainer...do you snack throughout the day or eat many small meals? Maybe incorporating a high calorie protein bar on your training days would be a good solution?
You don't need to eat red meat or lots of chicken to get enough protein, it's more of, if you eat multiple times a day you will have more opportunities to take in protein, carbs, and fats, so your overall caloric intake is easier to regulate (whether higher to gain weight/muscle or lower to lose weight is up to you). Consistency is key!
And.... Graduate school, plus work, plus weight lifting....that's a lot on your plate!! I'm so impressed and amazed!!
The best way to determine how much you need calorically to gain weight is to find out your TDEE, Total Daily Energy Expenditure (the total amount of cal/kcal you expend in 24hrs including sleeping, working, exercising, digesting food, all of it!) and your BMR, Basal Metabolic Rate.
It sounds like you may not be taking in enough calories, especially on the days that you weight train. It could also be the distribution of your calories (Not all calories are equal!) so maybe you need more protein and fat on your Off Days and more carbs on your On Days.
I can do the calculations for you!
please give me the following info:Age:
Height:
Weight:
Body Fat%: (if you know it)
Exercise Level: (which is more often, 2 or 3x/week?)
Also, do you have a physical or sedentary/desk job?
Serious Mass is a good gainer...do you snack throughout the day or eat many small meals? Maybe incorporating a high calorie protein bar on your training days would be a good solution?
You don't need to eat red meat or lots of chicken to get enough protein, it's more of, if you eat multiple times a day you will have more opportunities to take in protein, carbs, and fats, so your overall caloric intake is easier to regulate (whether higher to gain weight/muscle or lower to lose weight is up to you). Consistency is key!
And.... Graduate school, plus work, plus weight lifting....that's a lot on your plate!! I'm so impressed and amazed!!