Please Scroll Down to See Forums Below 
YoungIntricateMuscle
New member
i know that so much bodybuilder's bulk in the off season, but i don't understand whats the point to gain all that fat and water just to have to take it all off pre-contest? Is it because they don't want to look after their diet and pig out and make sure they are over maintence calories to keep their muscle mass and make it kinda of easier to lift heavier weights which doesn't really serve a purpose for building muscle because intesity of every rep is all that matters.
Also, i have been bulking the past 4 months. I gained 20 pounds, i went from 136 to 156. Only 3-4 pounds that i gained is muscle and the rest is fat and water. I was getting 250-350g of protein everyday sometimes even more and about 500 calories per day over maintence. I used to believe in one year its possible to gain 20-25 pounds of lean muscle without roids. Now im convinced that it is not. I mean i was gaining 2 pounds a month and with all that protein i really thought half of the 2 pounds i was gaining would be muscle but thats completely false. The average proffessional bodybuilder gains 8 pounds of muscle per year that means .15 pounds of muscle per week. I read somewhere that your body is capable of manufacturing .25 pounds of muscle per week that means 13 pounds of muscle per year. That much of muscle in one year sounds possible only with very high testosterone levels or steroids.
Let's just say as a novice, like me, with virgin receptors you can gain 10 pounds of muscle in 12 months. That means .19 pounds of muscle per week which is extremely good. If 1 pound of human muscle equals 600 calories then 10 pounds would be 6,000 calories. That means your body needs only 6,000 extra calories to build 10 pounds of muscle in one year. (not counting the fact that fat calories can be replaced for muscle not sure though). Divide 6,000 calories by 365 days that means your body only needs 16 calories above maintance per day to put on 10 pounds of muscle. And more calories doesn't mean more muscle which i discussed earlier. It means more fat and water.
So if my maintence calories are 1,800 per day without strenous activity then with weight training and mixed martial arts it is 2,200 calories. That means 2,300 calories per day should be enough for putting on 10 pounds of muscle in one year without putting on much bodyfat.
Ok so i figured out how much calories my body needs. Now i have to figure out what kind of calories. Muscle is only 22% protein. So 22% of 16 surplus calories is about 4 calories which is 1 gram of surplus protein per day. To stay out of catoblism, 1 gram per one pound of bodyweight is reccomended. So that would be 150g of protein. To stay on the safe side lets just make it 200. That's 800 calories. Then about 900 calories from carbs and 600 calories from fats sounds good. So 200g of protein, 225g of carbs, and 66g of fat. That's a 39-34-26 ratio of carbs to protein to fats.
My Every day extremely easy Diet Plan
Monday thru Friday. (saturday and sunday move every meal 3 hours forward)
meal 1 - 34-54-10 - 7:00am
2 whole eggs, 4 egg whites
1 cup of oatmeal
meal 2 - 45-60-8 10:00am
5 ounces chicken
half a yam and brown rice
or
Chicken panini - 40-40-14
5 ounce thinly sliced chicken
2 big whole grain slices
red roasted peppers
2 slices swiss cheese
or
tuna sandwich 40-40-5
meal 3 - 30-60 minutes prior workout 2:30pm
2 tbsp flax oil, 5g l-glutamine, 24g ON Natural chocolate whey protein, 20g dextrose
*optional BCCA's, liver tablets, b-complex, calcium, magnesium, vitamin C
meal 4 - immediately after-workout 4:00pm
5g l-glutamine, 24g ON Natural chocolate whey protein, 20g dextrose
*optional BCCA's, liver tablets, b-complex, calcium, magnesium, vitamin C
meal 5 - 740-70-70-20 4:45pm
Filamignon/tilapia/sushi/turkey burger/beef or buffalo burger
martial arts - 6:00pm-8:30pm tuesday-friday
* Optional meal 6 - low fat cottage cheese with low sugar jelly - 20-20-5
With this diet plan i gain an extra 700 calories per week. This means Im gaining just 1/4 of a pound of fat and hopefully 1/4 of a pound of muscle. So with water and glycogen gains that means i will be gaining .5-1 pounds of weight per week. I find this type of diet plan much better then the one were i had 300-500 surplus calories per day which made me gain 2 pounds a week which even though was a very clean diet with up to 350g of protein it still doesn't matter because all it is, is fat. Does anybody understand my concern with bulking and it being pointless for bodybuilding, just gaining muscle? I see bulking can help powerlifters and linebackers but not bodybuilders. Why gain all this fat and then spend hours and hours of cardio burning it and losing muscle along the way?
Also, i have been bulking the past 4 months. I gained 20 pounds, i went from 136 to 156. Only 3-4 pounds that i gained is muscle and the rest is fat and water. I was getting 250-350g of protein everyday sometimes even more and about 500 calories per day over maintence. I used to believe in one year its possible to gain 20-25 pounds of lean muscle without roids. Now im convinced that it is not. I mean i was gaining 2 pounds a month and with all that protein i really thought half of the 2 pounds i was gaining would be muscle but thats completely false. The average proffessional bodybuilder gains 8 pounds of muscle per year that means .15 pounds of muscle per week. I read somewhere that your body is capable of manufacturing .25 pounds of muscle per week that means 13 pounds of muscle per year. That much of muscle in one year sounds possible only with very high testosterone levels or steroids.
Let's just say as a novice, like me, with virgin receptors you can gain 10 pounds of muscle in 12 months. That means .19 pounds of muscle per week which is extremely good. If 1 pound of human muscle equals 600 calories then 10 pounds would be 6,000 calories. That means your body needs only 6,000 extra calories to build 10 pounds of muscle in one year. (not counting the fact that fat calories can be replaced for muscle not sure though). Divide 6,000 calories by 365 days that means your body only needs 16 calories above maintance per day to put on 10 pounds of muscle. And more calories doesn't mean more muscle which i discussed earlier. It means more fat and water.
So if my maintence calories are 1,800 per day without strenous activity then with weight training and mixed martial arts it is 2,200 calories. That means 2,300 calories per day should be enough for putting on 10 pounds of muscle in one year without putting on much bodyfat.
Ok so i figured out how much calories my body needs. Now i have to figure out what kind of calories. Muscle is only 22% protein. So 22% of 16 surplus calories is about 4 calories which is 1 gram of surplus protein per day. To stay out of catoblism, 1 gram per one pound of bodyweight is reccomended. So that would be 150g of protein. To stay on the safe side lets just make it 200. That's 800 calories. Then about 900 calories from carbs and 600 calories from fats sounds good. So 200g of protein, 225g of carbs, and 66g of fat. That's a 39-34-26 ratio of carbs to protein to fats.
My Every day extremely easy Diet Plan
Monday thru Friday. (saturday and sunday move every meal 3 hours forward)
meal 1 - 34-54-10 - 7:00am
2 whole eggs, 4 egg whites
1 cup of oatmeal
meal 2 - 45-60-8 10:00am
5 ounces chicken
half a yam and brown rice
or
Chicken panini - 40-40-14
5 ounce thinly sliced chicken
2 big whole grain slices
red roasted peppers
2 slices swiss cheese
or
tuna sandwich 40-40-5
meal 3 - 30-60 minutes prior workout 2:30pm
2 tbsp flax oil, 5g l-glutamine, 24g ON Natural chocolate whey protein, 20g dextrose
*optional BCCA's, liver tablets, b-complex, calcium, magnesium, vitamin C
meal 4 - immediately after-workout 4:00pm
5g l-glutamine, 24g ON Natural chocolate whey protein, 20g dextrose
*optional BCCA's, liver tablets, b-complex, calcium, magnesium, vitamin C
meal 5 - 740-70-70-20 4:45pm
Filamignon/tilapia/sushi/turkey burger/beef or buffalo burger
martial arts - 6:00pm-8:30pm tuesday-friday
* Optional meal 6 - low fat cottage cheese with low sugar jelly - 20-20-5
With this diet plan i gain an extra 700 calories per week. This means Im gaining just 1/4 of a pound of fat and hopefully 1/4 of a pound of muscle. So with water and glycogen gains that means i will be gaining .5-1 pounds of weight per week. I find this type of diet plan much better then the one were i had 300-500 surplus calories per day which made me gain 2 pounds a week which even though was a very clean diet with up to 350g of protein it still doesn't matter because all it is, is fat. Does anybody understand my concern with bulking and it being pointless for bodybuilding, just gaining muscle? I see bulking can help powerlifters and linebackers but not bodybuilders. Why gain all this fat and then spend hours and hours of cardio burning it and losing muscle along the way?
Last edited:
