haez91's picture
haez91
  • 57
865

Being the little guy .. Diet like big guy ?

ad

So I've come to the conclusion that every time I read an article or something that it is aimed towards the 185 215 225lbs + guys.
So here is my question when you are a smaller guy do you eat like a bigger guy?
Let me give you am example :
Big ass dude : 6 eggs 2bagels 1 baby cow 3 velociraptor eggs (sorry if you dislike my humor I found it funny "hahah")

Do I need to eat like a big guy? Or do I need to eat according to my size and my goals?
I know one of you is going to be like you gotta eat to grow ! I understand this but do I need to eat like a huge dude or like a smaller guy and as I gain eat more and more.
I am eating right now to gain weight I'm in a bulk cycle I am not eating like a massive dude I eat 6 times a day sometimes 7 I have get hungry easily but they aren't massive meals am I doing the right thing by gradually upping my food intake as I see fit ? Is this acceptable ? Is it the right thing to do? Feedback me dudes! Feeeed me the knowledge I seek! Smile

Iron_Addict0929's picture

There isn't really a clear cut answer for this. Everyone's body reacts differently, so you should eat for what works for you, not what works for someone else.

Like others have said, you would want to eat enough to cover your caloric maintenance. Are you heavily active, intensely trained, have a physically demanding job? You would need to take all of those things into consideration for your caloric needs, on top of your basil metabolic rate.

There are some tools online that can help assess what your BMR should be relatively. That will adjust depending on your level of activity and muscular development. Personally, I have always approached gaining from a perspective of wanting clean gains. I have played the bulk game and have looked like the Pillsbury doughboy in doing so. Look for clean, quality, steady gains over time.

When I'm in a gaining mode, I generally look to find my lean body mass. Once I have that number, I eat based on that. I start out at 15 calories per lean pound. So if I was 225 lean * 15= 3,375 calories. On cycle I take in 45% of my calories from protein, 35% from carbs, 20% from fat. The protein intake on cycle is higher than it is when off because the main mechanism that facilitates growth from steroids is a positive nitrogen balance and increased nitrogen uptake and utilization from protein. When taking in that much protein, it's important to keep water intake high. I personally hit 2 gallons a day (1 gallon of just water, another gallon of BCAA mix that I drink throughout the day as well). Protein takes twice the amount of water to metabolize than a carbohydrate does so you need adequate water. if you do not take enough water, protein will leech calcium and phosphorous from your bones to help metabolize. That in turn strains the kidneys. So water intake=high.

Once I have run that intake for a couple weeks and see how my body repsonds, I generally up the calories to 17 calories per pound of lean mass. I continue this increase in calories every couple weeks, I generally cap out at 22 calories per pound of lean mass. Anything over that and I risk getting fat. After I've done this for about 8 to 10 weeks, I assess the situation on the scale, mirror, and body calipers. If needed, I reduce the calories, to eliminate any fat that I may have gained and am uncomfortable carrying.

The macro nutrients breakdown is what is unique to the individual. Like I said, I prefereably keep protein very high on cycle and my body handles carbs fairly well. So my ratio on carbs is a little higher. Some people aren't metabolically able to handle carbs effectively anymore, so they are better suited to use fats as an energy source. The best way to know is to pick up a cheap lancet and glucometer and do some blood sugar testing. You would want a reading fasted (upon waking up is the best time). Then a reading after a carb rich meal, and a reading shortly after that meal (20-30 minutes). Depending on the results of those readings, you'll have an indication of your body's response to carbs and blood sugar spike along with your body's sensitivity to insulin production. And if your counting calories, don't count them from a package. Know the macros and calorie density (1 gram of carb=4 calories: 1 gram of protein=4 calories: 1 gram of fat=9 calories).

Just a little overview, again it's not tailored specifically to your body type but the principals are there to make it work and tailor it to your self.

RPianaSwole's picture

Eat according to your goals but your size does determine your limits. If you are like 5'8" 160lbs you won't be able to metabolize the amount of protien a guy 6'3" 280lbs will so keep that in mind. If you are bulking it takes time to figure out what your body can handle. Do like Muppet said though and just eat as often as possible. When I bulk I typically eat through the night. It's all about learning what your metabolism is capable of.

haez91's picture

I feel ya. That's what I am doing and it works good !

Rawman's picture

Depends on ur metabolism bro. My friend is 5"5, 182, eats 4.5k cals when natty for maintenance simply due to the fact that his metabolism is insane, kinda hyperthyroid. On the other hand a coworker whos 6"0-6"2 roughly and 245lbs eats 2.8k for maintenance because hes a hard endo.

haez91's picture

Very good point

haez91's picture

Good shit bro this is exactly to information I wanted and this is why I love ER people always answer ! Thanks bro much appreciated !

Ninja's picture

Thats good analysis right there. Thanks bro.

In a promo × 1