Top Priority is Gaining Muscle

[Tobman]

My top priority is gaining muscle and weight. I am 6'1" and 175 lbs at 18% BF. My ideal weight is around 180-185 lbs. So my goal is moderate weight gain of muscle only. Then I intend to drop the body fat % done closer to 10-12% after reaching ~185 (muscle gain only). Based on the Cunningham equation my maintenance caloric needs are:

Weight = 79.5 kg
BF = 18%
RMR = 1,934.4 Kcal
TEF = 193.4
NEAT = 1.5 (office job)
RME + NEAT = 2,902 Kcal

So my maintenance cals. are:
Non-training days = 3,100
Train day (1/2 lifting) = 3,300
Train day (1 hr intense) = 3,600
Train day (2 hr over-distance cardio) = 4,000

My calorie intake goal is currently around 500 more than those numbers, so 3,500 to 4,500 depending on training. I am doing StrongLifts 5x5 3 days per week, and do yoga and intense cardio also on other days, some days 2-3 in a day.

Does this sound all correct to you and a good plan?

[luco]

Hi Tobman. Sounds like a lot of cardio, so weight gain might be slow. But if your calorie intake is sufficient you'll definitely put on lean muscle. If you find your weight/muscle gain lacking try cutting down some cardio sessions. See what works for you. Good luck!

[bkklift]

Sounds like you've really thought this through!

All sounds great in theory but don''t fall victim to paralysis by analysis...sometimes it's just better to focus on lifting heavy and gomad.

Don't be scared of putting on a bit of bodyfat. It's very unlikely that you will gain any significant muscle without at least gaining some fat. Keep it in check and it can always be worked off.

[Tobman]

Thanks for the replies.

Yeah it is a lot of cardio. I have conflicting goals, one is to gain muscle/strength, and the other is to be fast on my mountain bike and skate skis, both of which I do a lot of. An ever challenging balancing act.

Paralysis by analysis. I do tend to be pretty analytical. Part of the reason though is that I've been lifting for a number of years without good results. When I first started, my weight dropped precipitously. Since then it has stabilized at a slightly higher weight than my lowest (152 lbs at 6'1"), but I am still below my "ideal weight". StrongLifts has motivated me to make two primary changes to my routine. One is to eat enough to gain weight, or at least gain Lean Body Mass (i.e., be in a caloric surplus), which is why I am so focused on my caloric needs and how much I am getting. The other change, is to ensure progressive overloading. In the past, I wasn't getting stronger, and so was forever at a plateau in weight or reps. SL 5x5 has helped me get beyond that. I am on week 11 of SL 5x5 and the weight keeps going up, I have yet to stall, and am well beyond where I got before. Stalling is close though.

As for GOMAD, I am skeptical. Whole milk is not good for you, way too much sat fat and cholesterol. But I know it is only temporary. I started with GOMAD and started putting weight and fat on at an alarming rate, so I stopped. Now I am focusing on whole foods, ample protein, less carbs (esp. starchy ones) and staying in a caloric surplus. Although I must say staying in a caloric surplus without GOMAD is a challenge, it's a lot of food. My weight gain has stalled now, so I may go back to GOMAD (maybe with nonfat or 1% milk).

[bkklift]

Paralysis by analysis. I do tend to be pretty analytical. Part of the reason though is that I've been lifting for a number of years without good results. When I first started, my weight dropped precipitously. Since then it has stabilized at a slightly higher weight than my lowest (152 lbs at 6'1"), but I am still below my "ideal weight". StrongLifts has motivated me to make two primary changes to my routine. One is to eat enough to gain weight, or at least gain Lean Body Mass (i.e., be in a caloric surplus), which is why I am so focused on my caloric needs and how much I am getting. The other change, is to ensure progressive overloading. In the past, I wasn't getting stronger, and so was forever at a plateau in weight or reps. SL 5x5 has helped me get beyond that. I am on week 11 of SL 5x5 and the weight keeps going up, I have yet to stall, and am well beyond where I got before. Stalling is close though.

Two great goals and I'm impressed with how focused you are towards meeting them.

As for GOMAD, I am skeptical. Whole milk is not good for you, way too much sat fat and cholesterol. But I know it is only temporary. I started with GOMAD and started putting weight and fat on at an alarming rate, so I stopped. Now I am focusing on whole foods, ample protein, less carbs (esp. starchy ones) and staying in a caloric surplus. Although I must say staying in a caloric surplus without GOMAD is a challenge, it's a lot of food. My weight gain has stalled now, so I may go back to GOMAD (maybe with nonfat or 1% milk).

I fully agree with you regarding milk. My point (not very clearly made) was merely that simplicity works. Sometimes rather than fretting over the perfect workout or meal plan, it's better just to lift or eat! You've obviously done a lot of research and have the basics tied down. I am certain you have the will power to follow through and look forward to hearing about your progress!

One thing that helped me in the past with my nutrition was using Fitday and keeping a food journal.

[ricepower]

If your top priority is actually gaining muscle why dont you take advice from people like Glen Pendlay.

Eating big for maximum calories at whatever cost will give you maximum gains, even if you are binging on sugar. It is all still energy and what you need to fuel regular intense lifting & recovery.

If you are calorie dodging, being fussy and doing cardio you gains are always going to mediocre.

I wouldnt be surprised if your calorie numbers are barely meeting maintenance with specific cardio.

[bkklift]

Eating big for maximum calories at whatever cost will give you maximum gains, even if you are binging on sugar. It is all still energy and what you need to fuel regular intense lifting & recovery.

If you are calorie dodging, being fussy and doing cardio you gains are always going to mediocre.

I think tobman is seeking ultimate lean muscle gain, rather than just gains.

It will always be harder to do and take longer, but is a fair alternative to the bulk/cut cycle.