Expert: Linda Erwin, M.S. - 5/15/2007

Question
I really think that my inability to really gain any muscle from my 3x week full-body training routine in over a year stems from my not getting enough calories, maybe.  That's what I wanted to ask your opinion of.  I calculated that throughout the week Mon.-Fri. I get approximately between 2,100-2,300 calories a day.  On Sat. and Sun. it may be a little bit more or less depending on eating out at restaurants or not keeping a strict eating schedule.  I am a 32 year old male, weighing between 155-160 lbs. at a height of 5'-9".  I calculated my BMI to be approx. 23, which I guess is good?  I guess more of that fat seems to accumulate around the midsection, like most people.  Should I be getting more calories per day to really gain muscle, and how much?  Do I have to worry about gaining more bodyfat if I do that though?  Should I bring my BMI down, but then I would have to cut calories, wouldn't I?  I would really like to develop my abs to show them off, but there is that layer of fat covering them?  Most people think I'm skinny, so I guess that I would really like to put on some  serious muscle.  I guess it seems like I can't do both, at least at the same time.  Thanks for your help.

Answer
Hi Dave,
I'm not the expert on your question but it sounds like you could eat more calories and that should help you gain more mass.  You need to add protein and complex carbohydrates.  YOu could get the supplemental shakes like Weight Gain to add the additional healthy calories.  Are you doing any aerobic activity besides lifting weights?  To burn the extra fat off your stomach you will need to do aerobic activity at least 3-4 times a week for a minimum of 45 minutes.  Continue doing your weights and start adding more weight to your routine.  Change up your routine every 6 weeks so your body doesn't adjust.
HOpe that works for you.
Linda