bulking gurus?

[TheOak84]

i never really understood this...

when u bulk, do u eat just enough calories for your body to use and then some, like 500 calories over your maintnance?

or do you eat 1.5 - 2 times your mainnance, storing alot more calories then u need?

i dont know if that makes sense. i know excess calories make u fatter, but do they also add more muscle too.

if im bulking, can i add just as much muscle if i eat 3000 calories, rather then 4000?

is the extra 1000 necessary? or will that just add fat?

i know when u bulk u wanna add a bit of fat.

the calories im referring to are from whole foods of course... anyone can eat 2000 calories of sugar.

can anyone give me an idea of how your should bulk properly, in the past ive jsut eaten whatever. i guess ive gotten good results, but i wanna put the calories im eating to good use.

thanx

 

[KIAN]

Eating over your maintenance level will add bodyweight but it is where these additional calories are coming from and how they are utilised which are the important things. A 'calorie' is a sum of the potential available energy contained within a food source. This is further broken down into carbs, proteins and fats.

Caloric Equivalents:

• one gram of protein = 4 calories
• one gram of carbs = 4 calories
• one gram of fat = 9 calories

When carbohydrates are in our body, they are being broken down and used as energy. When the body doesn't need to use the carbohydrates for energy, it stores them in the liver and in muscle tissue as glycogen. When the liver and muscle tissues are saturated, the excess is stored as fat. When your body needs a quick boost of energy, it converts glycogen into glucose (energy) but when it needs a prolonged burst of energy, it taps into your fat reserves.

It comes down to striking a balance between what your body requires and what your body utilises through everyday activity and/or physical exercise. In general, the addition of 500 calories per day over your maintenance level at a specified level of activity will result in an increase in bodyweight by one pound. If your level of activity increases, then your caloric intake will have to reflect this by also increasing. If your progress has slowed, then these would be your options:

• maintain your level of activity but increase your caloric intake
• decrease your level of activity and maintain your caloric intake

Your protein intake should be at a level of one gram per pound of lean body mass. Your fat intake should be under 60 grams per day. Carbs should primarily be complex with simple carbs, in the form of dextrose/maltodextrin, confined to pwo. Monitor your body fat percentage (BFP) as you bulk. Expect it to go up but if it starts getting out of control then make the necessary adjustments to your nutritional intake and/or increase the level of your activity.


Basic Metabolc Rate (BMR):
This is how many calories your body requires at a resting position.

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are how many calories your body requires to maintain your current bodyweight at the specified level of activity.



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KP--Fitness Basics

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[TheOak84]

thanx alot, i will use these calculations wisely

 

[HunterUk]

another great post kian, thanks