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View Full Version : Starting a 5k cal bulk. Am I okay?



johny12345
10-06-2007, 12:15 AM
Hey, I've been on this 5,000 cal per day bulk for one week now. I just want to make sure my macros are okay. Here is an random day from last week.

grams, %total

Fat: 181, 32%
Carbs: 514, 40%
Protein: 352, 28%

Tota cals: 5,051


any input is greatly appreciated. Thanks.

Outshine
10-06-2007, 09:44 AM
Macros really aren't so important when it comes to bulking. The most important thing is a caloric surplus that is, especially if you want to keep fat gain as low as you can, not TOO much above maintenance. 250-500 cals is usually the ideal surplus per day.

After that, try to get your 1g per pound of protein and something in the area of 25% of your total calorie intake from fat, and the rest can come from mostly carbs or really where ever else you want them to come from.

johny12345
10-06-2007, 11:32 AM
So you're saying 5K per day is too much?

Outshine
10-06-2007, 11:46 AM
It depends on what your specific maintenance level is. If you'd start gaining eating 3500 cals a day and you start off at 5000, that would be pretty stupid.

The goal for most people is to eat the amount that allows them to gain 0.5-1 pound or so per week, and that ends up being about 250-500 cals above maintenance per day.

If your maintenance level is 4500 cals, 5000 sounds okay. If it's not, 5000 may very well be too much.

Too many calories above maintenance = too much unnecessary fat gain while bulking

dethfire
10-06-2007, 11:58 AM
If I eat any more than 3500cal a day I poo like three times a day and its annoying. anyone else feel me?

Guitar90
10-06-2007, 05:24 PM
If I eat any more than 3500cal a day I poo like three times a day and its annoying. anyone else feel me?

I feel you... I ate 3k cals a day at one point and just never got off the toilet...

I don't eat more than 2300 I don't think... Maybe 2500 if I'm having a crappy day.

Questor
10-06-2007, 09:35 PM
5k is more than I'll do, but we're all different. 5k turns me into Cartman.

N40mpF3IcIA

Oh and btw macro's still matter. If you're eating a crapload of sugar and not enough protein, you're going to end up with sub-optimal results, IMHO. I think your macros there look fine, especially if your carbs are whole grains and veggies.

RhodeHouse
10-06-2007, 11:10 PM
Eat your 5000 calories. Your goal is to gain weight, so do it. Keep your sugar down and that'll help keep some fat off, but just eat.

johny12345
10-07-2007, 12:40 AM
I know macros do matter.

I eat hardly any sugar....don't drink pop or candy or anything like that. I can't think of anytime I do eat sugar.

I take in more than 250 g of protein per day so I think I'm fine. I'm trying to add muscle mass. I feel like I am sick of lifting hard in the gym and be in question of whether or not I am eating enough to satisfy my muscles. So, I decided to bump it up to 5k and feel satisfied. Plus, I am kind of active....I surf and play racketball and hockey.

joelhall
10-07-2007, 10:39 AM
how much water are you going to be drinking a day, cos 250g protein at 172 seems like it might be hard on the kidneys.

how long is your bulking phase going to last.

johny12345
10-07-2007, 11:04 AM
not sure how long.

What do you mean at 172? What is 172?

johny12345
10-07-2007, 11:05 AM
oh, and I drink quite a bit. I suppose I should start measuring. But...I do know I drink 4 bottles of dasani at school. Plus whatevet I put in my shakes and drink with meels after school.

joelhall
10-07-2007, 12:05 PM
sorry i meant 200 haha

your weight.

just as long as youre hydrated enough cos high protein can be a real arsehole sometimes

HahnB
10-07-2007, 01:38 PM
What is your current bf percentage?

johny12345
10-07-2007, 03:21 PM
I couldn't tell you. Maybe 15-20%? I'm not sure.

vdizenzo
10-07-2007, 04:01 PM
Eat big--lift big-get big! Good luck with your endeavor.

HahnB
10-07-2007, 04:51 PM
If you're 20% bf I would certainly not be eating 5000 calories a day and trying to put on more weight. You'd look a thousand times better dropping some body fat first then doing a bulk. I'm surprised nobody has pointed this out yet.

RhodeHouse
10-07-2007, 07:57 PM
Go back up 2 posts and read what vdizenzo posted. There's your key to victory, dude.

KingWilder
10-07-2007, 08:01 PM
you've done it for a week so you should know, how much did your weight increase

if it was more than 2lbs than it was too much IMO

smalls
10-07-2007, 09:49 PM
I know macros do matter.

I eat hardly any sugar....don't drink pop or candy or anything like that. I can't think of anytime I do eat sugar.

I take in more than 250 g of protein per day so I think I'm fine. I'm trying to add muscle mass. I feel like I am sick of lifting hard in the gym and be in question of whether or not I am eating enough to satisfy my muscles. So, I decided to bump it up to 5k and feel satisfied. Plus, I am kind of active....I surf and play racketball and hockey.

It sounds like you already have your mind set and you have this goal for a reason so do it and see how you respond, then adjust from there. Your macro's look fine, I doubt you NEED 5000 to gain, but at your age and your activity level you will be fine. Eventually your weightgain will probably stall and you will have to slowly increase from there.

johny12345
10-08-2007, 11:26 AM
I'm not sure what my bf is. How do I find out?

RhodeHouse
10-08-2007, 12:33 PM
You can usually get it tested at a local gym. I wouldn't worry too much about it. For the most part, do you like the way you look? If so, don't worry about it. If you don't, exercise harder and eat better.