Increasing calorie intake without becoming a lardass.

  • Tyinstl

    Posts: 353

    Mar 23, 2008 6:47 AM GMT
    I've read in lots of places that it's a good thing to eat 3500+ calories per day.

    Are you sure I won't just get fat by eating that much? I want to get big, defined muscles, not just a big indistinct mass of flesh.

    I will post my workout if it is relevant.
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    Mar 23, 2008 3:39 PM GMT
    From one of my previous post:

    Cardio only to warm up, cool down if needed (cardio will burn the calories, you want them to make grow muscles).
    To grow: "EAT" more calories than you spend during the day.
    From what I've red, as an average, 3500cals=1lbs. If you want to gain weight (not just muscle, weight), let's say 2lbs/week, you need 7000cals/week more than what you spend throughout your activities. That's 1000cals/day.
    You can calculate how much calories you spent/day on the net, google something like "calculator calories spent..."


    So if u need 2500cals a day to sustain yrself, add 1000cals made of a lot of carbs and protein ;)

    Then, obviously you are going to get "a little bit fat", but if you train, your body will use the carbs & protein to grow yr muscle. If you were to eat that amount without training, well, then u'd get fat for sure ;)

    HOWEVER, bear in mind:
    trying to gain weight, and trying to get a six pack are two completely different goals!
    when trying to gain weight, u cannot expect being defined, because u need to eat a lot, you just develop.
    When aiming for the 6 pack, u need to lower yr cals intake (lower than what you spent) that your body uses its fat to sustain, and get defined...

    2 different Aims, 2 different Cycles....

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    Mar 23, 2008 8:22 PM GMT
    The idea of increasing you calorie intake is that you will also increase the intensity of your workouts. I did this for about 6 months and I was a bit bigger all over.
    Don't worry you won't be fat if you workout hard.

    Was it worth it?
    It was hard on my body, and expensive. I can see why guys do steroids. But your young and I believe you will see more benefits from it, because you are producing more testosterone than me. So do your research first, put together a clean diet with lots of protein, get your head in the right place, and spend a lot of time in the gym, and none in the bars.

    Good luck
    Joe
  • TexanMan82

    Posts: 893

    Mar 24, 2008 3:55 PM GMT
    The fact is, if you're eating a caloric surplus and putting on weight, you WILL put on some fat in the process.

    That's why guys usually have a bulk stage and cut stage. It's much easier to focus on one, then when you've gained the mass you want, cut back and lose the fat gained in the process.

    Just remember that your metabolism will be much faster after having gained the muscle, so it should be easier to lose the fat.

    Don't worry though, workout hard and eat cleanly your fat gain may be negligible.
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    Mar 24, 2008 4:05 PM GMT
    A good solid diet for someone like us who want to gain weight but burn lots of the food off due to a high metabolism, is really difficult. especially when we have to consumer close to 4,000 calories a day to reach our weight goal. id have to eat all 24 hours in the day to hit that amount of calories!!

    and with my schedule (working two jobs and putting in about 40 hours, school full time at 15 hours, and my fraternity stuff), it is even more difficult to eat right. is there something to make this easier to do? any suggestions?
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    Mar 24, 2008 4:13 PM GMT
    Like maxx said upthread, if you're doing good, intense workouts, it's not that big of a deal. I've been bulking up for the past month or so, and take a look at my pics - I definitely don't look like a lard ass. Based on my personal experience, the difference is just that you're not ripped while you're bulking. On me, you can't see my abs because there's too much belly fat. My muscles don't pop with that much definition because of body fat. But I still look in shape. Just make sure you're doing good workouts. My trainer has me do a lot of high intensity training so that the workout itself is a form of cardio. And don't forget - sometimes a lil bit of heft on the frame can be sexy, so enjoy it while you've got it!
  • Tyinstl

    Posts: 353

    Mar 28, 2008 7:55 AM GMT
    TexanMan82 said
    Just remember that your metabolism will be much faster after having gained the muscle, so it should be easier to lose the fat.


    So THAT's why we do bulk and cut cycles: to get muscle that bumps up our metabolism so we CAN lose the fat. I see now, thanks a bunch icon_smile.gif

    But how do we keep the muscle when we trim? I have a feeling that if I eat fewer calories than I need to sustain my weight, it'll eat my muscles.
  • SPD_Blue

    Posts: 9

    Apr 06, 2008 5:47 PM GMT
    I'm actually going through my first "Bulk" cycle ever. After loosing about 40 lbs through healthy diet and exercise, trying to put weight on feels very weird. I feel like I'm constantly eating.

    But I'm definitely seeing gains in my upper body. So we'll see how the "cutting" cycle goes in a month or two ^_^!
  • TexanMan82

    Posts: 893

    Apr 06, 2008 6:34 PM GMT
    Tyinstl said[quote][cite]TexanMan82 said[/cite]
    Just remember that your metabolism will be much faster after having gained the muscle, so it should be easier to lose the fat.


    So THAT's why we do bulk and cut cycles: to get muscle that bumps up our metabolism so we CAN lose the fat. I see now, thanks a bunch icon_smile.gif

    But how do we keep the muscle when we trim? I have a feeling that if I eat fewer calories than I need to sustain my weight, it'll eat my muscles.[/quote]

    Exactly. This is exactly why, in my opinion, people go about trying to lose weight all wrong. If you just try to lose weight by doing a bunch of cardio and not focusing on muslce gain, you may actually slow your metabolism by eating into muscle. Add in the fact that people are probably restricting their calories and you've got a recipe for catabolism.

    People need to focus on gaining some muscle, THEN losing weight. Plus, you'll look better ocne you've lost the weight because you have muscle to fill in.

    Regarding the loss of muscle during cuts. It happens. It's hard to be on a calorie restricted diet and NOT lose some muscle. The key is eating properly to minimize the loss. It can be done, but it takes work. But, you'll "look" bigger after a cut because of the added definition.

    Bulking is much more fun than cutting.
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    Apr 09, 2008 5:01 PM GMT
    The amount of calories depends on your needs. It is a good idea to right down what you eat and how many calories from carbs/protein/fats. I would start off by adding 500 calories a day to that and see what happens. After a while add another 500 calories.

    To gain muscle you will gain fat, however your bf% can go down, if you gain more muscle than fat.
    In reality, bf% is more important.

    Currently, at 200lbs. I eat roughly 4200-4800 calories a day to gain weight. Roughly 3500 to lose weight. Let me tell you losing weight is alot easier because it is more natural (my body does not want to be 200lbs..i imagine it wants to be around 150-160).

    Experiment and experience it.
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    Apr 09, 2008 10:05 PM GMT
    While it is indeed true that you need to be in a calorie SURPLUS to gain muscle mass. I'd caution against raising your daily caloric intake by 500 calories a pop.

    The body doesn't need 3500+ extra calories to creat 1lbs of muscle mass, that is the number to increase fat mass! So the calorie bump should only be about 10 to 15% above your BMR.

    If you add calories in too big of bumps you will gain a larger percentage of weight in fat mass rather than muscle mass. So take the calorie bumps in stride, that way you'll have less fat to burn off during your cutting phase.
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    Apr 10, 2008 12:31 PM GMT
    Hey guys. I hold a degree in Exercise Science and I am a Certified Personal Trainer. Supplements in todays market place have come a long way. Iam not huge in the food factor (eating and eating), yes we need it to survive but check out a product by NX Labs called "Pumped" it works. Also ingest 40-50 grams of protien every 4 hours for a 12 hour period. You should have at least 1 gram of protien per pound of body weight.