Eating on rest days

  • sfboy987

    Posts: 209

    Jul 26, 2013 9:42 PM GMT
    So I basically have a lot of questions now that I'm eating more and trying to gain muscle. On days that I workout, my target amount of caloric intake is 3000 calories or more and at least 170 grams of protein. But what about on rest days? I workout 5 times a week and take the other 2 days off. Do you guys eat the same on rest days?
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    Aug 02, 2013 11:17 AM GMT
    slightly less on rest days. lower carbs.
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    Aug 05, 2013 12:53 PM GMT
    Your "rest" days are when your body works harder to heal the tissue damage done from lifting on your "on" days. Therefore, you need to eat the same as you would any other day.
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    Nov 03, 2013 12:50 AM GMT
    MuchMoreThanMuscle, thank you so much for adding the fact about protein. So many "supplement" stores or "nutritionists" say that you need so much protein to gain muscle mass. That is completely and entirely incorrect. You should have a diet no more than 30% in protein. Now the original poster is eating less than 30% protein for his calorie range so he's probably ok, but he definitely doesn't NEED that much.

    It's interesting that protein gets pushed soo hard when gaining muscle mass and weight has a huge carbohydrate component. Building up muscle glycogen stores into the muscle (which allow the muscles to work harder in the gym) is dependent on carbohydrate intake. Plus most protein shakes and supplements don't make it past the stomach because the stomach acidity burns up the amino acids.
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    Nov 03, 2013 1:32 AM GMT
    MuchMoreThanMuscle saidYou're eating way too much protein, bud. It really isn't necessary to eat that much.

    Convert your weight to kilograms so for you, you weigh sixty-eight kilograms. Now multiply that number by 1.7 (which is a higher number recommended for athletes) and you get:

    68*1.7= 115.6 or round it off to 116 or if it's easier; 120 grams per day.


    In kilograms my 233lb body weight converts to 105 kilos and after doing the math I eat 178g of protein daily.

    I used to eat protein levels like you but after following this method I have to say that I haven't lost any bulk or strength in the gym and I get to save a little money by not eating so much protein. Big plus for me. icon_smile.gif


    The 1.7x rule is a good rule of thumb, but individual protein needs for bulking vary widely based on age, base metabolic rate, length/intensity of training etc. The best way to gauge your own individual needs is to closely chart your own intake vs mass gain over several cycles and adjust accordingly.

    For example, I've found by experimenting that I do best at about 2.3x body weight, or close to 500 g/day, when bulking, along with at least 400g carbs. Each individual's needs are unique to him. Nothing beats paying very close attention to one's own body and adjusting accordingly.
  • MikemikeMike

    Posts: 6932

    Nov 04, 2013 9:59 AM GMT
    slmch saidslightly less on rest days. lower carbs.


    agreed
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    Nov 04, 2013 10:14 AM GMT
    I generally keep up the same intake as I do normally
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    Nov 30, 2013 1:42 PM GMT
    great tips icon_smile.gif
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    Nov 30, 2013 1:51 PM GMT
    For your weight your calorie intake also seems to be a bit high.