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bgb1990
05-08-2011, 07:47 PM
I am 20 years old, 5' 7" and 168lbs . I did a bulk for 20 weeks from august-december of last year and went from 164lbs 16%bf to 198lbs 21%bf. After that i cut from 198 back to 166lbs 12% bf. I am starting a very clean bulk now and was planning on doing 2550 calories a day.

I came to 2550 because when i bulked at 3100cal i gained 34lbs in 20 weeks, which is 1.7lbs a week. times that by 3500 is 5950 calorie surplus in a week. divide that by 7 is 850 calorie surplus a day. i want to bulk at 300cal a day so subtract 550 from 3100 is 2550 calories a day.

online calculators say that my TDEE is 3100cal and would therefore need 3600cal to bulk at just 500 calories a day. so with past experience that is way too high.

af92
05-08-2011, 08:06 PM
First off, do you know what your maintenance cals are?

af92
05-08-2011, 08:14 PM
Once you find that out, just add 200 cals onto that and go. If you weight isn't moving after a week or 2, add 200 more. Just find a sweet spot and the weight will come. Just make sure you are eating better this time around. Try to use the mirror as your guide more than the scale though. Its not too complicated, but it does take some paying attention to details to figure out how your body responds to diet.

There are also stickies to help you in the forum on foods to eat, etc.

Behemoth
05-08-2011, 08:51 PM
ignore the calculator and go off of past experience.

K.Huget
05-08-2011, 08:55 PM
I am 20 years old, 5' 7" and 168lbs . I did a bulk for 20 weeks from august-december of last year and went from 164lbs 16%bf to 198lbs 21%bf. After that i cut from 198 back to 166lbs 12% bf. I am starting a very clean bulk now and was planning on doing 2550 calories a day.

I came to 2550 because when i bulked at 3100cal i gained 34lbs in 20 weeks, which is 1.7lbs a week. times that by 3500 is 5950 calorie surplus in a week. divide that by 7 is 850 calorie surplus a day. i want to bulk at 300cal a day so subtract 550 from 3100 is 2550 calories a day.

online calculators say that my TDEE is 3100cal and would therefore need 3600cal to bulk at just 500 calories a day. so with past experience that is way too high.

I think you've got it pretty well figured out. I'd use the number you came up with rather than what the online calculator came up with. Everybody's different and it looks like you've got a good estimate for how many calories you need. Just remember to weigh yourself often and readjust the calories if needed.

bgb1990
05-08-2011, 10:58 PM
awesome thanks for the help.

RichMcGuire
05-08-2011, 11:19 PM
I am 20 years old, 5' 7" and 168lbs . I did a bulk for 20 weeks from august-december of last year and went from 164lbs 16%bf to 198lbs 21%bf. After that i cut from 198 back to 166lbs 12% bf. I am starting a very clean bulk now and was planning on doing 2550 calories a day.

I came to 2550 because when i bulked at 3100cal i gained 34lbs in 20 weeks, which is 1.7lbs a week. times that by 3500 is 5950 calorie surplus in a week. divide that by 7 is 850 calorie surplus a day. i want to bulk at 300cal a day so subtract 550 from 3100 is 2550 calories a day.

online calculators say that my TDEE is 3100cal and would therefore need 3600cal to bulk at just 500 calories a day. so with past experience that is way too high.

So, at 3100 kcals, you gained 6.8 lbs per month. Many times, even when people gain 4 lbs per month, half of it is still not muscle. So by reducing your kcals to 2550, youre eliminating 3850 kcals per week, and 15400 per month. 15400 / 3500 = 4.4 lbs. 6.8 - 4.4 = 2.4 lbs gained per month.

I think the math looks fine to gain muscle while minimizing fat. Dont worry about online calcs - its just conjecture. Youve got your numbers already since you know what you gained in x amount of time. You can always go by the mirror and drop kcals to better match your energy requirements if you find your ass and gut getting more chubby. But I think you'll be fine.

bgb1990
05-09-2011, 09:28 AM
would it be safe to even bump it up to 400 or 500cal increase per day to minimize fat?

mchicia1
05-09-2011, 09:47 AM
Moving the majority of your carbs around workout time and avoiding them before bed can help ward off unwanted fat gain as well.

Behemoth
05-09-2011, 12:07 PM
Moving the majority of your carbs around workout time and avoiding them before bed can help ward off unwanted fat gain as well.

Moving them around your workout - good.
Moving them away from night time - silly.

bgb1990
05-09-2011, 12:20 PM
as far as before bedtime i heard it is good to have casein, would having some milk be good before bed?

mchicia1
05-09-2011, 02:59 PM
Moving them around your workout - good.
Moving them away from night time - silly.

I will admit that I understand the biological reason for timing them around your workout, but night time carb cutoffs is just something Dante recommends that I was regurgitating.

af92
05-09-2011, 03:50 PM
as far as before bedtime i heard it is good to have casein, would having some milk be good before bed?

Cottage Cheese ftw.

Behemoth
05-09-2011, 04:44 PM
I will admit that I understand the biological reason for timing them around your workout, but night time carb cutoffs is just something Dante recommends that I was regurgitating.

It can be rational for a few reasons but not because carbs at night equate to bodyfat. The biggest reason to avoid them late would simply be because one would probably better benefit from the more readily available energy they provide during more demanding times of the day. It's also rational for satiety sake as typically a lot of people tend to snack at night, and the one macro when snacked on that typically leads way to more and more snacking is carbs due to glucose swings.

I'm able to fall asleep better with carbs in my last meal. At one time when I was on a pretty low carb diet (75g or so) there was zero room for them at the end of the day. I recall laying in bed for hours tossing and turning being a regular occurrence until one night after hours of insomnia got up and had a banana, I was out within ten minutes. After that I started eating a banana every night right before I went to bed for the remainder of that diet with zero negative impact on fatloss and a lot more sleep each night. Not that 25-30g was near enough to bring me out of a deficit (so obviously I was still going to lose fat regardless when it was consumed) but that's just an example of how they may be beneficial at night for some also.

RichMcGuire
05-09-2011, 08:29 PM
Well, considering hes bulking and not cutting, total kcals over maintenance will probably be the biggest factor of how much fat accompanies muscle gains.

Edit: I'd still put the majority of my Calories in the morning and after a workout while in a Caloric surplus to limit fat gains further.