28 Responses

  1. Gary
    Gary at |

    Hi Alain,
    You have some great articles. I’m just wondering what to do for people who are super active. I am 156lb and managed to loose 1 kg in a week on a 3000cal diet even though when I did the calculations in this article it gave me a target of 2750cal. Obviously for myself I need to increase the cals so I have increased to 3100cal. My question is whether I need to keep the same Carb protein fat ratios when I increase. I already consume well over 200g protein a day (1.5 per pound)and don’t think my stomach will like many more. can I just increase the carbs without having to increase the protein? Thanks in advance

    Reply
  2. Alias Abawe
    Alias Abawe at |

    Hey Alain,

    You see when measuring food, do you measure it when its raw or when it cooked, for example chicken, do you measure it before you cook it?

    Reply
  3. alias abawe
    alias abawe at |

    Thanks, but lets say I measure a peice of chicken breast for example at 100g raw, and then I cook it, and when i weighed it cooked its lets say 80g for example, will there still be 30g protein? Or has it lost macronutrients in the cooking process?, Thank you.

    Reply
  4. Gary
    Gary at |

    Thanks so much for the reply Alain, Appreciate it. I have another potentially awkward question for you. I have been using the myfitnesspal app to track my foods and also to try and work out why i get stomach aches all the time (there is a history of celiac disease in my family so trying to see if gluten heavy days are affecting me and keeping me skinny :)). The fitness pal app has helped me see that when i have a number of days which are low in fat, ie 20% or less then i get stomach aches and bowel movements arent good (small unsatisfactory stools), but when i increase to 23-25% my stomach seams much better. Is this normal for people on bulking diets to have this sort of discomfort caused by consuming very low percentages of fat?
    Cheers again
    Love your work

    Reply
  5. Zack
    Zack at |

    Do you have a written diet plan that I could use in the cutting phase?

    Reply
  6. Tiffany
    Tiffany at |

    Hi Alain, I recently dislocated my SI joint and strained my piriformis and my chiropractor said that I can ease back into working out again (took about 8 weeks off). I was just wondering how many calories I should take in on my off days. I’m only working out 3 days a week right now, but in the next few weeks, hope to be back up to 5 or 6. On my off days, should I keep my calories at maintenance, go below, above? Help! 🙂

    Reply
  7. 7 Truths About Muscle Building For Skinny Guys Experts Never Tell

    […] Read this article I wrote where I reveal the formula for calculating your calories in the appropriate macronutrient ratio for building muscle without losing your abs. […]

  8. Jon
    Jon at |

    Congrats and great work..question. I’m 42 with a small gut/handles though with a shirt I still have athletic look. I’m 6ft tall bout 190 pds. 3000 cal. Maintanence.

    Iwant to lose gut but build muscle , do I still do surplus (+200 cal). Or do I do deficit with high protein?

    Reply
  9. Should You Bulk or Cut? Ending The Debate!

    […] you (the beginner), I advise that you enter a lean mass phase. A phase where you are eating in a slight caloric surplus while focusing on putting on as much muscle as […]

  10. How to Increase Appetite for Skinny Guys | Weight Gain Tips

    […] for me to give you a simple formula to help determine how much you’ll need to eat. But knowing exactly how much you need to eat (alone) isn’t going to put size on you. You’ll actually have to eat enough, consistently, […]

  11. Muscle Monsters Podcast Ep.1 | IIFYM - Why You're Doing It Wrong! - Weight Gain Tips for Hardgainers

    […] How to Calculate Macros for Lean Bulking […]

  12. IIFYM - Why You're Doing It Wrong! - Weight Gain Tips for Hardgainers

    […] How to Calculate Macros for Lean Bulking […]

  13. 7 Forgotten Benefits of Being a Skinny Hardgainer - Weight Gain Tips for Hardgainers

    […] days in a caloric deficit trying to shed belly fat, you have to ability to maximize muscle gain by eating a surplus of calories without increasing your […]

  14. The Ultimate Guide to Weight Gain for Skinny Hairgainers - Weight Gain Tips for Hardgainers

    […] is not a one-size-fits-all question/answer. There are many things we must consider when determining caloric needs. However, what I can do is give you a starting point and a strategy for figuring this […]

  15. The Beginner's Guide to Maximum Newbie Gains - Weight Gain Tips for Hardgainers

    […] that you know you’re eating enough to build muscle, but not so much that you’re going to get fat in the process, it’s time to adjust your […]

  16. THE 6 STEP FORMULA FOR NON-STOP MUSCLE GROWTH - Weight Gain Tips for Hardgainers

    […] is why it’s critical that, if our goal is to build muscle, we take in a surplus of calories. If we are eating more calories than we are expending, we are ensuring that we’ve got the […]

  17. The Truth About Intermittent Fasting for Muscle Gain - Weight Gain Tips for Hardgainers

    […] Let’s face it, once we’ve bulked passed a certain point, we become reckless with our diets. This can easily lead into faster fat gain and, ultimately, decrease the life of our bulking phase. If you’ve got an appetite, restricting your calories in order to minimize fat gain while aiming to put size on can get difficult. If that’s you, then IF can be great way to avoid overeating when purposely overfeeding to gain mass. […]

  18. Clean Bulk VS Dirty Bulk: The Fastest Way to Build Muscle - Weight Gain Tips for Hardgainers

    […] calculated approach where you’re staying within a 500kcal surplus (preferably less as you get more advanced) is going to be the best way for most guys to prolong […]

  19. 5 High Calorie Meal Samples for Skinny Guys - Weight Gain Tips for Hardgainers

    […] To know this, you’ll need your BMR, and you’ll need to factor in your current activity level. Here’s a simple formula that’ll give you an accurate figure for how much you should be eating in order to gain […]

Leave a Reply