Can someone tell me how much muscle/weight I can gain if I do this?

Question

If I lift heavy weights for 40 minutes, 3 times a week, swim for 1 and a half hours 2 days a week, and consume 60+ grams of protein a day? In like a 6 month period. Thanks.

Answer 1

60 grams is sufficient for a 75 kg (165 lb) non-athlete. Because you will be active and trying to gain weight, you should consume approximately double that amount, or 120 grams. It works out to between 1.2 and 1.7 grams per kg of body weight. If you eat more than than your body can process, your body is faced with a dilemma: how to get rid of the protein? It can burn the protein as energy or try to store it as fat, but it must be converted to glucose by your body. The reaction yields nitrogen, which is converted to ammonia (toxic) and must be excreted in your urine. You will see that some bodybuilders profess that you should consume much more protein than that, but it really isn't a good idea. The benefits they see from consuming more protein than recommended is because the protein fills an energy deficit in their diets.

OK, so I know what you're thinking . . . how much should you eat, and what exactly should you eat? I cannot really answer the question about how MUCH you should eat . . . although I suspect you will be consuming something in the range of 3000 calories per day. The so-called "maintenance" calorie amount is generally supposed to be about 15 times your body weight in pounds (or so I read in another source of unknown accuracy). Add to that whatever you will be burning during your activity. I don't know how accurate this table is, but you can look here:
http://health.utah.gov/lhd/tooele/Community_Health/CVD/Calories_Burned.html

There's more to be said, but I will try to be brief so you won't get confused. Fat yields 9 calories per gram. Protein and carbohydrates both yield 4 calories per gram. I suggest you get approximately 15% of your calories from protein, between 55 and 65% of your calories from carbohydrates (no more than 25% of those from sugars), and the rest from fat.

Good luck!

Answer 2

There is alot of things that play a roll in weight/ muscle gain.

to simplify it in to 5 things

1.) FOOD INTAKE.
2.)Resitance training
3.) Suppliments
4.) Cardio
5.) A personal trainer

First Question is what is your goal?
your intake needs to be around 3500+ calories it sounds like.
you will gain around 1-2 lbs per month or muscle.

Feel free to ask me any questions you might have.
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