Hey guys I have a dilemma with bulking and need some suggestions. I am looking to gain power and speed (mostly in my legs) as I play hockey. But I dont really have an "off season" and have no time to really "bulk". I need to stay conditioned or else I will have some serious issues with playing time etc. Any suggestions? Can I still gain muscle effectively without bulking? Thanks guys!
Why cant you gain weight now?
Season began already. Like I said its basically the entire year, I really dont have ANY time. Maybe a month tops.
Last edited by Kovalchuk71; 10-14-2008 at 04:48 PM.
I gained 20 lbs during rugby season, Im not sure what the problem is.....?
Im just saying, can I do this without doing detrimental things to my conditioning? Last time I bulked I gained a lot and was always gassed when I was playing. I guess I didnt do enough cardio or ate too much crap?
Last edited by Kovalchuk71; 10-14-2008 at 04:53 PM.
Your problem is solved. Good job. Now go gain smoe weight.
HaI guess your right. Thanks! But how much cardio is too much when I am bulking? I dont want to bulk for nothing if you know what I mean.
Last edited by Kovalchuk71; 10-14-2008 at 04:56 PM.
If you are still gaining, its too much, OR you just arent eating enough. There are 2 parts to the equation... calories in, calories out. You can mess with either one to gain weight.
BTW, if you dont want to bulk in season, do it during your summer leagues.
i was 150lbs and after a week of constant eating coupled with the first week of 'increase ur bench press by 30lbs', i have gained 5 lbs to 155lbs - lost in ecstacy when i weighed myself in the gym lol
but alongside the weight gain, i realise that the layer of fat around my stomach region is getting thicker as well.. do we all experience the same fat gain when we're bulking up?
(my calories generally come from nuts, shakes, shakes plus ice cream, cottage cheese etc, no chocolate, no crisps etc so pretty clean, i think..)
Last edited by pottsy07; 10-17-2008 at 03:30 AM.
i calculated my total calorie intake and it works out to be about 4000-4200 per day.. work in office so pretty sedentary all day long..
at 150 - 155lbs, what sort of calorie intake level would you recommend?
its hard to determine due to the difference in metabolic rates etc!! do you know what your bodyfat measurement etc is? here is a link to a calculator mate which will help you workout your resting metabolic rate, this is only a rough guide, you will add 500 kcal onto this for one week to see if you put on weight, if you put on 1 lb continue eating that much till you stop gaining then add another 500 so on and do forth, but if after one week adding 500 you add more then 1 lb on reduce your calories slightly, your aim is to keep fat levels to a minimum during a bulk, so aim for 1 lb per week,
hope this helps,
hey timmy, thanks for the advice!!! but where is the link? =) btw, body fat is about 13%
Last edited by limjoohong; 10-17-2008 at 04:52 AM. Reason: to add information
+ or - 500 cals to the total depending on bulk or cut.
This is a bit general as there are obviously many lifestyle factors which will affect this equation. Very much depends on the metabolism of the individual also. Only way to know for sure for yourself is track exactly what you eat over a few weeks and record whether you lose, gain or stay the same.
Best way to go about this is measure every couple of weeks at most.
Otherwise use a mirror and clothing to judge. Most people fluctuate by more than a lb in a single day!
Last edited by -JM-; 10-17-2008 at 07:03 AM.
flynn, using ur method, i worked out that i need about 2800kcal per day to bulk up.. round up to 3000kcal per day.. that should be a good indication i suppose.. plus minus the calories that i burn during workout, i guess around 3500-4000 would be ok?