Thread: Weight gain question

Well, you're gaining about 4lb a month, which would mean you're in a 500 calories daily surplus.

So, reduce your average calories by 250 and see what happens.


That being said, a novice can gain muscle/lean mass much faster than people who are experiences, so unless you feel like you're looking much softer, it might not be an issue.

Originally Posted by leanga1nz

I am doing leangains with compound lifts for 2 hours a day, 3 days a week (time includes warming up). I am a novice so would like to gain about 1.5% per month. 3 days per week I eat 2859 cals (60% carbs, 20% protein, 20% fat), and the rest of the week I eat 2325 (46% carbs, 24% protein, 30% fat).
Current weight is 64.9kg.

Last few weeks 7 day rolling average weight (average of inclusive 7 days weight):

July 3: 63.1
July 10: 63.7
July 17: 64.2
July 24: 64.6

I am gaining weight too fast at the moment. Would someone share a formula for calculating how I should adjust my caloric intake? I had previously been gaining too slowly after using a web calculator so I adjusted up but appear to have overshot.
Male/Height: 173cm

Thanks!

keep waist measurements at your navel. If this measurement is growing, you’re gaining fat. This is the best way to gauge fat to muscle gain. 1” represents about 5-7 lbs of fat gain.

Just lower weekly calories if you’re gaining too much fat. You really don’t need much of a surplus for muscle gain.