Bulking - so what you're saying is....

HatesFat · 10-04-2005, 05:20 AM

That at ~171-175lbs, 6'0", and moderate exercise/sports 3-5 days per week, and to gain 1lb of muscle per week, I have to eat 3435 calories per day?

Is that right?

Hoooooooooooly crap. That is a LOT of food, one heckuva difference from the 1900 I'm consuming right now.

Hahaha.. can't wait til I start bulking after this month, but now that I think about it, I'll have problems getting over the amount of food psychologically.

ZackMurphy · 10-04-2005, 05:35 AM

Quote:

Originally Posted by HatesFat

Is that right?

Not really. If you're consuming 1900 now and eating a complete balanced diet, and getting a proper level of maintenance calories for your body, then you don't need 3400 to bulk. You need about 2200. 2500 if you're feeling adventurous.

DarkFalcon · 10-04-2005, 06:00 AM

Quote:

Originally Posted by HatesFat

That at ~171-175lbs, 6'0", and moderate exercise/sports 3-5 days per week, and to gain 1lb of muscle per week, I have to eat 3435 calories per day?

Is that right?

Hoooooooooooly crap. That is a LOT of food, one heckuva difference from the 1900 I'm consuming right now.

Hahaha.. can't wait til I start bulking after this month, but now that I think about it, I'll have problems getting over the amount of food psychologically.

Well general rule is 15 cal per lb for maintenance on a moderately active adult. So 15x175= 2625 Cals. You need 3500 Cals above maint. to gain 1lb. So you want to be +500 a day or 3125. That's a rough estimate but you'll find it close unless your metabolism is much slower or faster or your activity level is higher or lower then an moderately active adult.

HatesFat · 10-04-2005, 06:21 AM

Quote:

Originally Posted by DarkFalcon

Well general rule is 15 cal per lb for maintenance on a moderately active adult. So 15x175= 2625 Cals. You need 3500 Cals above maint. to gain 1lb. So you want to be +500 a day or 3125. That's a rough estimate but you'll find it close unless your metabolism is much slower or faster or your activity level is higher or lower then an moderately active adult.

Yeah, i think that's around where I'm supposed to be per day if Sedentary, but I do MMA for cardio 2hrs, twice a week, probably burn 1000 cals each time, and a much less intensive weapons class 1x week, probably burns 200 cals. Of course I'll be lifting the rest of the week (probably 4 days, haven't figured out the split yet)... sooo.. I chose the Moderate activity option which bumps it up... although I think i may be fitting into the 'very active' category. Which would make my cals even higher... oh my god.

HatesFat · 10-04-2005, 06:24 AM

Quote:

Originally Posted by ZackMurphy

Not really. If you're consuming 1900 now and eating a complete balanced diet, and getting a proper level of maintenance calories for your body, then you don't need 3400 to bulk. You need about 2200. 2500 if you're feeling adventurous.

sorry didn't see this. I'm on 1900 because i'm attempting to cut... although I'll probably be moving that down to 1700-ish for the rest of this month and up the cardio to see if I can make a home-stretch sprint.

2500 though? That's around or even below what my maintenance is supposed to be no?

By the way, I'm going by a calculator one of the mods/vets here had, the excel spreadsheet...

DarkFalcon · 10-04-2005, 06:26 AM

Quote:

Originally Posted by HatesFat

Yeah, i think that's around where I'm supposed to be per day if Sedentary, but I do MMA for cardio 2hrs, twice a week, probably burn 1000 cals each time, and a much less intensive weapons class 1x week, probably burns 200 cals. Of course I'll be lifting the rest of the week (probably 4 days, haven't figured out the split yet)... sooo.. I chose the Moderate activity option which bumps it up... although I think i may be fitting into the 'very active' category. Which would make my cals even higher... oh my god.

Well it's not that bad if your eating foods that your body can make good use of. If your sticking to clean cals you'll be alright. Not sure if your burning 1000 cals a workout that's a hell of a lot. You'd have to be going pretty hardcore the whole 2 hours to burn that much. But the point is yes you might need to be around 3500 which is the common 20xbw figure. If you find your gaining too fast or slow make adjustments.

HatesFat · 10-04-2005, 06:38 AM

Quote:

Originally Posted by DarkFalcon

Well it's not that bad if your eating foods that your body can make good use of. If your sticking to clean cals you'll be alright. Not sure if your burning 1000 cals a workout that's a hell of a lot. You'd have to be going pretty hardcore the whole 2 hours to burn that much. But the point is yes you might need to be around 3500 which is the common 20xbw figure. If you find your gaining too fast or slow make adjustments.

I'm not sure about the 1000 either... but I looked up cals buned while sparring in boxing (which is the closest thing) and got an estimate of about 600 per hour for a 155lb person. So think I'm ok with a 1000 cal estimate for a 2hour workout...

But yah, i'm going to try the 3500 with that workout schedule for 2 weeks and measure BF% after and see how it goes.

DarkFalcon · 10-04-2005, 06:41 AM

Quote:

Originally Posted by HatesFat

I'm not sure about the 1000 either... but I looked up cals buned while sparring in boxing (which is the closest thing) and got an estimate of about 600 per hour for a 155lb person. So think I'm ok with a 1000 cal estimate for a 2hour workout...

But yah, i'm going to try the 3500 with that workout schedule for 2 weeks and measure BF% after and see how it goes.

Sounds good, keep us updated. :bigthumbu

HatesFat · 10-04-2005, 06:42 AM

Quote:

Originally Posted by DarkFalcon

Sounds good, keep us updated. :bigthumbu

I will! and THANKS FOR THE REPLIES!!

**bigDman** · 10-04-2005, 03:20 PM

Quote:

Originally Posted by DarkFalcon

Well general rule is 15 cal per lb for maintenance on a moderately active adult. So 15x175= 2625 Cals. You need 3500 Cals above maint. to gain 1lb. So you want to be +500 a day or 3125. That's a rough estimate but you'll find it close unless your metabolism is much slower or faster or your activity level is higher or lower then an moderately active adult.

your general rule sucks :P
when i wieghed 145 i needed 5000 cals to gain any wieght
then i cut back to 3500 to maintain and lost 2 lbs in 3 days

all im trying to say is your going to need to experiment if 3500 doesnt get you a lb a week eat more if it gets you to much fat eat less

ZackMurphy · 10-04-2005, 04:12 PM

Quote:

Originally Posted by HatesFat

sorry didn't see this. I'm on 1900 because i'm attempting to cut... although I'll probably be moving that down to 1700-ish for the rest of this month and up the cardio to see if I can make a home-stretch sprint.

2500 though? That's around or even below what my maintenance is supposed to be no?

By the way, I'm going by a calculator one of the mods/vets here had, the excel spreadsheet...

Gotcha. Then your numbers are probably in the proper ballpark, actually.

DarkFalcon · 10-05-2005, 12:17 AM

Quote:

Originally Posted by bigDman

your general rule sucks :P
when i wieghed 145 i needed 5000 cals to gain any wieght
then i cut back to 3500 to maintain and lost 2 lbs in 3 days

all im trying to say is your going to need to experiment if 3500 doesnt get you a lb a week eat more if it gets you to much fat eat less

lol..you suck I said "moderately active adult" Your still a sproutin' little 14 yr old weed.

10-04-2005, 05:20 AM	#1
HatesFat New Member Join Date: Sep 2005 Posts: 14 Recipes: 0 Rep Power: 0	Bulking - so what you're saying is.... That at ~171-175lbs, 6'0", and moderate exercise/sports 3-5 days per week, and to gain 1lb of muscle per week, I have to eat 3435 calories per day? Is that right? Hoooooooooooly crap. That is a LOT of food, one heckuva difference from the 1900 I'm consuming right now. Hahaha.. can't wait til I start bulking after this month, but now that I think about it, I'll have problems getting over the amount of food psychologically.

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