Slightly underweight, gaining with 3-4k calories. Too much fat?

anonimity

Hi everyone, wondering if I could get your opinions here.

I'm currently slightly underweight, at 116lbs / 5'7 (M). I'm looking to gain lean mass ideally. I train 5-6 days a week with a little over 30 minutes cardio in addition to weights.

My intake varies, but I'm aiming to hit 3-4k calories to gain. Occasionally I've gone over; occasionally I've gone under. What I find is that I can't really hit my calorie goals without consuming a rather large amount of fat. About 200+ grams.

Most of these fats are from supposedly health sources like nuts / natural peanut butter, and I do really like nuts/peanut butter so I'm happy enough resorting to those foods, but are there any concerns to be had from having such a large fat intake?

Ideally I'd prefer to keep a much higher carb intake with protein in/around 130g but I usually end up with a minimum of 150 protein/ 220+ fat and a variable carb intake as I find I simply don't hit my calorie targets if I don't pile on the fat with copious amounts of nuts/peanut butter...

For my gaining goals do you think that's alright short term? I'm still doing a good bit of cardio, and of course I don't want to gain fat.

Any thoughts?

Zillah

Fat's awesome. Eat fat. Even saturated fat. The old research suggesting fat was bad for you has been shown to have been poorly done. Cheese. Olive oil. Nuts. Go nuts.

Transfat is the only one outright bad for you but you won't be running into that unless you're at a crappy diner in Alabama.

ford2600

I'd be careful of omega 6/omega 3 balance if you are very heavy on nuts/nut oils.

Plug your daily eating into cronometer.com to get breakdown.

Chris masterJohn has a good post called "Perilous yet Precious" in relation to topic, might be on Weston A price website. Masterjohn is a rock star on the subject of fat.

Danny Lennon of Sigma Nutrition has a blog post also about nuts and eating too much of them.

Maybe vary it, mackerel, fish oils, butter, olive oil, fatty Irish red meats, dairy, etc

Mellor

1. What's a typical days ating? Say 3500 cals. (Specific meals, not just PFC)
2. What your goal weight? I'd considered 116 to be more than slightly underweight, but I'm guessing you are going off BMI.
3. What's your weight routine look like? And the cardio?

anonimity

Thanks for the reply. You're correcct, I have been going off BMI. In any case, it's the low side of normal... I have a short term goal of 126 for now. I actually weighed myself today and I'm now at almost 122lbs. But I guess that's likely a lot of water retention and food weight that won't persist past a visit to the toilet tomorrow...

There's rarely a typical day at the moment. I often have broccoli/carrots + peanut butter for easy calories. My carb intake is usally a little lower, but I've been having popcorn lately for the odd boost in that regard. As an example for today:

2x Quest protein bars
1x 170g greek yogurt mixed with 70g mix of oats/berries/dried fruit
Chicken+brown rice+piri sauce+steamed broccoli (roughly 300 calories)
Large shake / 60g PB2, 50g whey, 3-350ml almond milk.
80g Kelkin microwave 50% less fat popcorn
Mixed nuts... lots and lots...
Meridian peanut butter + broccoli.

Macros = 231 carbs / 204 fat / 238 protein

My routine consists of 6 days per week. Cardio of a little over 32 mins at a little over 9 KM/h each day.

I have a varied split, mostly higher reps with 4-5 sets. I know it's a bit weird and all over the place, but I did make gains in a few years back with something similar when I had mass to start with.

Very rough guide:

Monday: Bench Press / some arms / abs / a few pullups
Tues: Pullups / some arms / incline dumbell press / Cable fly
Weds: Lat pulldown / back / seated row / abs
Thurs: Deadlift / triceps / legs
Fri: Shoulders / some arms / abs
Sat: Shoulders / bicep curls / some chest

Thanks everyone for the help.

I'm aware there's nothing bad about fat, I'm just also aware that a higher carbohydrate intake may be better as it's a more efficient fuel for working out and fat is more preferentially stored as such when at a surplus!

Mellor

anonimity wrote: »

2x Quest protein bars
1x 170g greek yogurt mixed with 70g mix of oats/berries/dried fruit
Chicken+brown rice+piri sauce+steamed broccoli (roughly 300 calories)
Large shake / 60g PB2, 50g whey, 3-350ml almond milk.
80g Kelkin microwave 50% less fat popcorn
Mixed nuts... lots and lots...
Meridian peanut butter + broccoli.

Macros = 231 carbs / 204 fat / 238 protein

Maybe it's just a case that today was random. But that to me looks like a load of snacking, and only two meals. Which is why you are resorting to making up the shortfall with nuts/peanut butter snacks.

The record I'm guessing the greek yogurt with oats/fruit was a breakfast/brunch. And chicken and rice was lunch/dinner. And the chicken/rice looks like a tiny portion if it was 300 cals. That's like 100g chicken, 40g rice and some broccoli. It should be at least double that, but ideally more. It's your main meal of the day, should be about 800-1000 at least (based on 3-4k total).

It you get in 3 proper meals a day, including a bigger main meal. You'll hit 4k easier, and with lower fat/less nuts too I'd guess

Irishcrx

I wouldn't worry too much about the cardio , you need to add some lean mass at that weight and should be taking advantage of newbie gains at this point.
IMO your actually eating a bit too much and you don't want to be adding additional fat you want muscle , the body can only build so much in a week/month anything extra is stored as fat. It isn't a case of the more I eat the more muscle I get , mass and muscle mass are differant so don't rush in.

At your weight your maintenance calories around 1800 a day , 15 x 120 (Pounds)....I'd eat 500 - 750 over that and train 4-5 days a week that way you'll be making reasonably lean progress so aim to take in around 2300 - 2550 a day and hit your protein targets , make the rest up with carbs and fats.
1 - 1.5 pounds per week gain is ideal.
3000 + will see you adding fat , download myfitness pal and enter your goals and track meals.

anonimity

Thanks for the reply. I guess the fact that I haven't really gained with 3000 prior to now is probably down to the inclusion of Cardio.

I quite enjoy my cardio habit; it's more of a stress relief than anything. Wakes me up i find.

When you mention 2300-2500, I assume that's without cardio?

Irishcrx

Yeah that would be without cardio , cardio can be tricky to track as a lot of people vastly overestimate the calories they are burning when doing it. I get you though if you enjoy it by all means keep it up and allow for it, I play a lot of football and have to account for that when bulking and cutting , think I have it fairly down these days.
If in doubt , get a fitbit and wear that I find it's almost bang on on adjusting your calories for you based on cardio/steps.
And track with myfittness pal , guessing calories isn't good enough you have to be accurate to be successful. Essentually you'll get to a stage where you'll be so used to it you'll know the nutritional value of almost everything you look at in a supermarket!
Give it time and hard work and it'll happen for you, the body cannot out run hard training and a decent +/- in calories it will gain/lose.

ford2600

http://www.westonaprice.org/know-your-fats/precious-yet-perilous/

Probably a bit more detail than you need OP😀 but a little history is always good