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Anonymous
alright /fit/, i'm 6'2" and 180 pounds on the nose. Been working out a shit-ton with bodyweight exercises and cardio every day, high protein low fat diet etc. However, I've not been gaining much muscle mass for quite some time. I think I need to eat more. About how many calories should I be eating to gain some MUSSLE weight niggaz
>> Anonymous
3000-4000cal. Complex carbs with every meal. Lots of fucking milk.
>> Anonymous
thanks for the advice, but about milk. I saw a thread on /fit/ a long time ago about decreasing milk intake related to shoulder acne or something. well, I had been on a long trip overseas where I didn't drink any milk for weeks and my shoulder acne cleared up. so I've been trying to go without much milk here too, and i think it's been working. is milk really essential?

TL;DR can i just drink OJ+calcium instead?
>> Anonymous
>>228417

It isn't essential to bone health, since you can take supplements now (although the body prefers natural sources of vitamins and minerals)

Milk is recommended for weight gain diets because its fatty, and will help your caloric intake.
>> Anonymous
You'll find it a ton easier gaining muscle lifting something else other than your own bodyweight.

Find empty milk jugs and fill them with sand if you have to.
>> Anonymous
1g protein per pound of body weight per day.

NOT 3000-4000 cal!!!! that'll get you fat. muscle is low in calories (500cal per pound ) so all you need to do is eat 500cal extra per day. but you probably need to drastically change your diet to get enough protein.
>> Anonymous
>>228414
i reckon about 3000 day when your not training and around 4000 on training days. you will loose 1000cal when training. 4K is fine as long as its really clean food. i am a pretty big guy, i normally sit around 10% BF when i am not in competition eating this amount. the key to getting big is the food.
>> Anonymous
OP here, thanks for the input. I'm finding it difficult trying to figure out how I can actually eat that many calories in a day without resorting to fatty shit and just generally unhealthy food. Is it really necessary to eat so much fat? I find it hard to believe I could just eat more fattening stuff and it will help me gain MUSSLE not FAT.
>> Anonymous
Bodyweight x 18kcal for amount of calories to consume a day to GAIN muscle.

Drink a gallon of milk a day. 2% fat. It will NOT cause acne.
Take a multivitamin a day
Take fish oil everyday

Eat your bodyweight in protein.

Small portions, 6 times a day.