Bulking up part 2 page

[driftwood]

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.

[Chrish2891]

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.

[MightyMouse]

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.

[Darwin17]

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!

[driftwood]

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

[MightyMouse]

Have you checked out leangains.com ?

[Coach Palfrey]

Losing fat is much, much, much, much, much, much easier than gaining muscle so don't worry about over-eating a little.

[otzi]

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!

[Fernaldo]

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.

[driftwood]

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