Optimizing during weight gain periods

Nutrition Q&A [Moderated]
1

Hi, I’ve been enjoying a very productive run of the bodybuilding
template while gaining weight at a rate of around 3-4 lb/month.

During this period, my approach to diet has been to ensure I’m hitting at least 1.6g/kg of protein and just eating whatever else I feel like - mainly healthy foods such as whole wheat, fruits and veggies and getting 20-30 grams of fiber per day, but I don’t track my calories or fat/carb ratio so I also eat pizza and hamburgers and such. I use the scale to measure my progress, weighing in daily and looking at the weekly average.

Basically, I follow a health promoting diet overall, I just don’t track macros aside from protein.

Questions for you:

  1. Would paying more attention to my calories and macros (I.e., tracking and weighing food) further optimize my muscle to fat gain ratio? If so, why?

  2. I’m 5’10” and have gained 15 lb so far, from 155 to 170, and intend to gain another 5-6 lb. In that period my waist has gone up from 30 inches to 32.5. Is that an acceptable rate of waist circumference growth? For reference, arms have gone from 11.5 to 13.25, and shoulders, chest, and quads have gone up a few inches as well.

2

BC99

I think that there is likely more variation in your day-to-day energy intake than I would prefer for weight gain periods. I do think some greater attention to detail, e.g. a Calorie goal, fiber > 35g/day, 5+ servings of fruits and vegetables per day, etc. would be useful.

I think 2.5" on the waist while gaining 15lbs is acceptable in this context, yes.

-Jordan