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Bulking up part 2

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  • Bulking up part 2

    I had posted previously about trying to bulk up.

    34 m
    5 10'
    170lbs.

    At first I was starving myself and was doing fine on 1200 cals a day. But now that I am strength training I am finding myself needing more fuel. For ex after one work out I literally wanted to eat a cow. Lucky cow. Then it hit me, if I am trying to gain muscle why the heck am I starving myself... bah.

    I have started to eat more but am afraid this will all go to my gut. I have already started seeing results in my arms and feel very very strong so from that perspective it's working, but it just feels like I am starting to gain a gut again.. ugh.

    So am not sure how to bulk up in the right places.

  • #2
    If your trying to gain muscle mass then your not going to be able to a ripped 6 pack, however you should be able to maintain around 10% body fat (which means you'll still have abs). You should eat a minimum of 16 calories per lbs lean body mass, which is probably around 2500 for you. If I were you, I would try to eat closer to 3000.
    Next, you need to lift at least 3 times a week, 4 would be better for faster results. On your none lifting days, sprint (on flat ground or a hill) or push a weighted sled. This will help keep the body fat off and help build up the muscle in your legs unlike traditional 'cardio.'
    Finally, make sure you get your pre and post workout down. Some protein before working out and protein and carbs afterwards for maximal recovery and protein synthesis.

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    • #3
      Everyones different, but I don't think most people will gain weight with 16 cals per lb of lean mass. If I did that I'd lose a lot of weight instead. I have to eat 23 times my total body weight to see even a slight gain. I'm 121lbs so I eat 2800-3000 on workout days and around 2300 on rest days. But yes, 3,000 cals works for most people trying to gain. Personally, I'd still stick with 3 days, so you have plenty of time to recover.
      KFCialis - It may be boneless...but you won't be! - Stephen Colbert

      My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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      • #4
        1200 calories......

        Not very primal at all! The point is to not worry about calories, give your body food it was designed to eat, give your body food when it want's it. If you want to loose more weight then try IF. You won't get fat eating this way.....just keep the carbs under 100g/day and you will loose fat and that is all you need to worry about. Primal food is great to recover as you should be getting plenty of protein in the system and fat to help with the T level as well.

        Now for not primal land at your size if you were going to "bulk" anyways you would need to at least triple your caloric intake from its sad present anyways. That is allot of meat, fat, and veggies!!! Eat, and then eat, and when you get over eating....eat some more!

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        • #5
          haha thanks folks. Yeah 1200 was before learning about PB.

          Chrish - I do very close to what you describe and already am impressed with how my arms are coming. But it just seems like I am loosing my abs now. And that's what I feel like is/might start happening as I bulk up, will start losing that six pack

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          • #6
            Have you checked out leangains.com ?
            KFCialis - It may be boneless...but you won't be! - Stephen Colbert

            My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

            Comment


            • #7
              Losing fat is much, much, much, much, much, much easier than gaining muscle so don't worry about over-eating a little.
              Sandbag Training For MMA & Combat Sports
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              • #8
                I have always been chunky, and easily gain fat around the belly area. I have been having good success recently using the Anabolic Diet approach. Eat primal foods, but keep carbs to under 35g for 5-6 days a week. Train hard these days. One or two days a week, depending on progress, eat high carb. On the high carb days, eat relatively low fat. High carb means rice and potatoes, not donuts and candy bars!

                Don't worry about calories, keep your protein up there, nearly .75 - 1g per pound of body weight.

                I tried and failed miserably to gain muscle in big calorie deficit, too. Doesn't work!

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                • #9
                  1200 calories... lol my post workout meals is double that on some days and I'm 185 and on a cut . If you want to bulk, yah gotta eat "bro". You have to be at a calorie surplus at the end of the week. You gotta find what works best for you, but don't worry about the fat. You could easily eat maintenance on non-training and go 1000+ on training days. You will probably have to add in some tubers and possibly white rice for a little bump in the carb department.
                  "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                  • #10
                    Yes, but not in depth.. I suppose I should pay attention! Thanks.

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                    • #11
                      Originally posted by Fernaldo View Post
                      1200 calories... lol my post workout meals is double that on some days and I'm 185 and on a cut . If you want to bulk, yah gotta eat "bro". You have to be at a calorie surplus at the end of the week. You gotta find what works best for you, but don't worry about the fat. You could easily eat maintenance on non-training and go 1000+ on training days. You will probably have to add in some tubers and possibly white rice for a little bump in the carb department.
                      Ha, ok. So dumb question, which is at the core of what I was asking. Eating that much, will it turn into fat, muscle or a combo? I just feels like it all goes to the bellies.

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                      • #12
                        Originally posted by otzi View Post
                        I have always been chunky, and easily gain fat around the belly area. I have been having good success recently using the Anabolic Diet approach. Eat primal foods, but keep carbs to under 35g for 5-6 days a week. Train hard these days. One or two days a week, depending on progress, eat high carb. On the high carb days, eat relatively low fat. High carb means rice and potatoes, not donuts and candy bars!

                        Don't worry about calories, keep your protein up there, nearly .75 - 1g per pound of body weight.

                        I tried and failed miserably to gain muscle in big calorie deficit, too. Doesn't work!
                        Gosh, that is going to be the hard part is figuring out how to get that much protein. I eat one protein bar and a shake. So that's 40 right there. Could I do then two protein shakes and a bar..

                        Comment


                        • #13
                          Put fat loss out of your mind, if you want to gain it's calories, and volume, strength and stimulation, not inhalation, like these gentlemen have been saying, 3000 calories, I used this workout for amazing gains.

                          T NATION | Stripped Down Hypertrophy.

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                          • #14
                            Have you read the book?

                            Looked at any of the success stories posted all over the place here?

                            If you eat as recommended you will not get fat! No counting calories....just food choices. No weighing in ratios of what you are eating....just food choices. If you follow what Mark preaches you will become optimal. Drinking shakes and eating protein bars......try eating some actual meat instead. Your body will thank you for your new choices and reward you with optimizing itself.

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                            • #15
                              I'm in a similar situation, thinking of really putting on muscle, but I'm not so comfortable with eating that much. I'm eating a lot more now than I was last year, but there are two reasons for eating that much worrying me.

                              One is losing interest in the intense exercise regime(happens whenever I'm travelling or ill), which can lead to either keeping the appetite, and getting fat or losing the appetite and just getting skinny again.

                              The second reason is that I can't help but feel that eating that much isn't good for the mind! A few huge meals a week aren't going to hurt anyone, but if I eat like that constantly, I really feel it's harder to relax, and my concentration decreases.

                              My advice would be (what I'm trying now): weigh up the pro and cons, work out the extent to which you want to bulk up, then commit for a certain time period, because if you don't commit, you'll might be scared off as soon as you start to see a bit of extra body fat (it's 3 months for me). I try and IF now and again (twice a month), for the mind-cleansing effects more than anything!

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