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How Many Calories To Gain Weight?

Thanks for the info. even though i am not interested in getting huge, is cardio still a problem if i do it in the morning and workout in the evening if i want to loose weight and be more healthy?

i hate to keep asking questions, but i am having a big problem with the diet. my total caloric intake for the first part is 1780. is this right? or should i increase to more? I am 180 and i think my body fat is about 18%. it is all a little much and really confusing, but thanks for the help. i am going to try to see it through.

First of all , The best recommendation Ican do for you with respect to calories is based on the average male your weight. Unfortunately( and thank God!) no one is average! This is why I give you a base caloric level to begin your program with then The Two Week Caloric Adjustments Chart on Page 86 for you to optimise The Underground Mass Secrets Eating Program to your unique genetics based on your unique progress. So Go read the chart on page 86 and base your adjustments on how your body responded to the base caloric level recommended to you when you started the program. This will always be a evolutionary progress as your body gains muscle and loses fat, you will continually have to make adjustments to your diet. This may seem like alot of work but i assure you it will cut YEARS off your journey to the body you dream of! And when you reach your goal the maintenance is pretty effortless!Remember keep a training and diet log of everything you eat each and every day!!

Secondly for the cardio, this depends on you and how much weight you want to gain and how fast you want to gain it. Your genetics are a major factor here whether you can get away with doing this much cardio. For most of us , cardio as you describe will inhibit weight gain completely. And whats even worse, too much cardio can actually inhibit fat loss by stunting your thyroid. Your thyroid is the controller of your metabolism.The design of The Underground Mass Secrets program is based on gaining lean muscle and losing fat. traditional cardio is not required if you follow the program as outlined. I guarantee you will be getting your heart rate up much higher than you will on the bike. Another bonus is the added muscle increases your metabolism and is the only way to break plateaus caused by your bodys own metabolic set point. The set point if you are not familiar with this term is the point where diet and exercise has no effect on fat loss. One last blow to cardio, your body accomodates to the energy used pretty quick, rendering cardio inneffective at the current duration requiring the addition of time on that bike or stair climber to continue to burn fat. But if you are a senoir citizen and are soley doing exercise for the purpose of health and getting your heart rate going at the start of the day, then by all means that is a great habit to keep you feeling virile!

James

How To Gain Weight