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<blockquote data-quote="BigTex" data-source="post: 229267" data-attributes="member: 43589"><p>OK, here comes a dose of reality [USER=38830]@Drofeyes21[/USER]</p><p></p><p>First off, your basal metabolism at 45/240 is most likely around 2000 cal/day. Throw in the thermic effect food (+5-10%) and the cost of exercise/movement you most likely not be getting near enough calories/day to support muscular growth. Intense weight training can but around 600cal/hr. Not to mention the <strong>post-exercise</strong> oxygen consumption (EPOC) can raise your metabolism for about 36 hours after you train. So your basal metabolism can skyrocket depending on how intensely you train. I am 65, 6'1" and 245 and it takes me around 5000 cal/d just to maintain. If this is not making you gain, increase the calories by 500 cal each week until the scales start moving (~1LB/WK). Of course we are all individual but I still would guess you need to consume more calories. Use this web site and start learning better how to plan you meals, its free:</p><p></p><p>[URL unfurl="true"]http://cronometer.com[/URL]</p><p>or</p><p>[URL unfurl="true"]https://www.myfitnesspal.com/[/URL]</p><p></p><p>Always keep your protein constant (~1g/lb), your fat at 25% and the rest low glycemic carbs. The only use you have for hi glycemic carbs is during and after training. The biggest thing you need to do is increase the calories. Forget doing keto diets and fasting. I can promise you Arnold did not get his size by doing either. Even at 75 years old Arnold claims to eat almost 400cal/d.</p><p></p><p>Second, I competed for 27 years in the sport of powerlifting on a world class level, the only supplement I ever took was protein and only before a workout. I ate plenty of food and saw no need for supplements. In fact, I honestly believe for the most part they are a complete waste of money if you are eating plenty of food. I remember Dan Duchaine said one time. that "eating was the most anabolic thing you can do to the body." If you want advice, drop all of that stuff, save some money and spend it on food, get more calories in your diet. At your weight you can probably go up to 4000-4500 calories/day. I recommend for a start that you take in 18cal/lb which for you would be ~4300 cal/d. Take in at least 1g/lb of body weight so you need 240g of protein/day. If you are eating sufficient protein, you do not need amino acid supplements (BCCA), you are getting plenty including leucine.</p><p></p><p>Just for the sake of it, here is an example of a 3 day diet recall that I did on Mr. Olympia Phil Heath a few years back:</p><p></p><p><strong>Phil Heath </strong></p><p>Body weight - 280 lbs</p><p>Average caloric intake - 33cal/lb</p><p>Average protein intake - 3.25g/lb/bw</p><p></p><p><strong><em>One day’s total consumption: 9315 calories, 910 g protein, 881 g carbs, 239 g</em></strong></p><p></p><p><em>Protein - 910g - 3640 cal (39%)</em></p><p><em>Carbs - 881g - 3524 cal (38%)</em></p><p><em>Fat - 239g - 2151 cal (23%)</em></p><p></p><p> <em>So he uses a his protein intake is very high 39%, carbs are medium and tailored around training, fat is constant at 23%.</em></p><p></p><p>Here is my diet in comparison.</p><p>Body weight - 245</p><p>Average caloric intake - 18.22g/lb/bw</p><p>Average protein intake - 1.05g/lb/bw</p><p>Protein 21%</p><p>Carbs - 48%</p><p>Fat - 32%</p><p></p><p>I no longer compete and train no where near the time that would be involved in getting ready for a elite level competition. I think I can match Phil's intensity though. However, when I did compete, I weight in the 290's and consumed as many or more calories than Phil Heath including protein..</p></blockquote><p></p>
[QUOTE="BigTex, post: 229267, member: 43589"] OK, here comes a dose of reality [USER=38830]@Drofeyes21[/USER] First off, your basal metabolism at 45/240 is most likely around 2000 cal/day. Throw in the thermic effect food (+5-10%) and the cost of exercise/movement you most likely not be getting near enough calories/day to support muscular growth. Intense weight training can but around 600cal/hr. Not to mention the [B]post-exercise[/B] oxygen consumption (EPOC) can raise your metabolism for about 36 hours after you train. So your basal metabolism can skyrocket depending on how intensely you train. I am 65, 6'1" and 245 and it takes me around 5000 cal/d just to maintain. If this is not making you gain, increase the calories by 500 cal each week until the scales start moving (~1LB/WK). Of course we are all individual but I still would guess you need to consume more calories. Use this web site and start learning better how to plan you meals, its free: [URL unfurl="true"]http://cronometer.com[/URL] or [URL unfurl="true"]https://www.myfitnesspal.com/[/URL] Always keep your protein constant (~1g/lb), your fat at 25% and the rest low glycemic carbs. The only use you have for hi glycemic carbs is during and after training. The biggest thing you need to do is increase the calories. Forget doing keto diets and fasting. I can promise you Arnold did not get his size by doing either. Even at 75 years old Arnold claims to eat almost 400cal/d. Second, I competed for 27 years in the sport of powerlifting on a world class level, the only supplement I ever took was protein and only before a workout. I ate plenty of food and saw no need for supplements. In fact, I honestly believe for the most part they are a complete waste of money if you are eating plenty of food. I remember Dan Duchaine said one time. that "eating was the most anabolic thing you can do to the body." If you want advice, drop all of that stuff, save some money and spend it on food, get more calories in your diet. At your weight you can probably go up to 4000-4500 calories/day. I recommend for a start that you take in 18cal/lb which for you would be ~4300 cal/d. Take in at least 1g/lb of body weight so you need 240g of protein/day. If you are eating sufficient protein, you do not need amino acid supplements (BCCA), you are getting plenty including leucine. Just for the sake of it, here is an example of a 3 day diet recall that I did on Mr. Olympia Phil Heath a few years back: [B]Phil Heath [/B] Body weight - 280 lbs Average caloric intake - 33cal/lb Average protein intake - 3.25g/lb/bw [B][I]One day’s total consumption: 9315 calories, 910 g protein, 881 g carbs, 239 g[/I][/B] [I]Protein - 910g - 3640 cal (39%) Carbs - 881g - 3524 cal (38%) Fat - 239g - 2151 cal (23%)[/I] [I]So he uses a his protein intake is very high 39%, carbs are medium and tailored around training, fat is constant at 23%.[/I] Here is my diet in comparison. Body weight - 245 Average caloric intake - 18.22g/lb/bw Average protein intake - 1.05g/lb/bw Protein 21% Carbs - 48% Fat - 32% I no longer compete and train no where near the time that would be involved in getting ready for a elite level competition. I think I can match Phil's intensity though. However, when I did compete, I weight in the 290's and consumed as many or more calories than Phil Heath including protein.. [/QUOTE]
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