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Clarification on weight gain theories/techniques

adamkungl

Immortal
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42,971
So I'm trying to put on a few kilos of muscles in the next 2-3 months before footy season starts, trying to get up to about 80kg (I'm 173cm tall, 23, 76kg) with not much flab ideally :p

I did a fair bit of research as I've never really paid my diet much attention before, Just need to clarify a couple of things.

A lot of people say to consume 1.5-2g of protein per kg of body mass. So for me thats about 150g of protein.

I've also read that you need a calorie surplus and a lot of websites suggest a diet with 30-40% protein. Working out my metabolic rate, that ratio of protein comes MUCH higher than 150g, more like 250-300g.

Any ideas on what I should sort of be aiming for here? Not going for a bodybuilder type of build, this is for footy, if that's relevant.
 
Last edited:

adamkungl

Immortal
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42,971
Righto that's pretty similar to what i've been aiming for. Need to do some grocery shopping though, the whole 'planning' aspect will surely be my downfall.
 
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17,035
Eat big, lift big. Eat food that has a high nutricious value and limit intake of simple carbs and saturated fat. That is about it, there is not much science to it. Supplement a protein shake post workout or if you cant fit a small meal in for morning tea or afternoon tea. 6 meals a day is ideal.
 

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