6"2 205 lbs, hey!

[subjec]

I have been reading the forums for awhile and feel free to set me on fire for asking this, I just can't wrap my head around it. I'm 6'2", 205 pounds and I believe around 12% bf (was taken 2 months ago). Its hard for me to believe my daily caloric intake is 3000 calories give or take a few, an that if I wanted to bulk, it could be even higher. I just can't eat that much in one day! Any advice for this Clydesdale? I've been told to base calories off lean muscle instead of full body weight too..

Again I apologize if this is a beaten to death topic, hard to search through stuff on a phone at work! Thanks!

[Swordfish II]

It is really person dependent. Right Now I am 6'4 and ~225. I am also around 12-13%. For me I have found that I pretty much maintain weight around ~2500 Cal a day (actually have 1/2lb loss every week and a half at those cals). I start to gain around 2700, but I usually eat around 3000 when trying to gain.

The best thing you can do is calculate your BMR (I like the Harris-benedict formula) and eat at that level. Weigh yourself often and record the weights. Give it about 3 or 4 weeks and see if you gained/lost/stayed the same. Make sure you weigh at the same times and the same circumstances (eg first thing in the morning, naked, after pissing.)

Once you figure out your trend adjust your calories by 200 and see what happens over 3 or 4 weeks.

[subjec]

That was just what I needed, I appreciate it. I have a pretty balanced diet at the moment and I'm just trying to add a little bit more muscle to my frame, so il give your advice a try. I work a 7 to 330 job, so consistency won't be a problem. Thanks again!

[Swordfish II]

That was just what I needed, I appreciate it. I have a pretty balanced diet at the moment and I'm just trying to add a little bit more muscle to my frame, so il give your advice a try. I work a 7 to 330 job, so consistency won't be a problem. Thanks again!

Not a problem. Make sure you are timing your nutrients to promote muscle growth instead of fat gain! There are various methods and ways to do this, but the real take-away is to ensure you have a majority of your day's calories post workout. Immediately after a workout you should also take in protein and a carb source as well.

[Mark C]

Its hard for me to believe my daily caloric intake is 3000 calories give or take a few, an that if I wanted to bulk, it could be even higher. I just can't eat that much in one day!

You can with high caloric density foods, mainly fat and sugar. When you are gaining too much too fast, you'll be putting on fat instead of muscle. The only way to know for sure is to try and see what happens. Bulking is not much related to eating the foods that are typically described as the healthy ones.

But if you stuff yourself too much at one sitting, you might very well find that your appetite is ruined for many hours afterwards. Adding whole milk and small deserts throughout the day might be the best pathway to weight gain for someone who is not naturally a big eater.

[rva]

You can with high caloric density foods, mainly fat and sugar.

Ummm, no. Sugar is 4.5 calories per gram like protein.

[Celorza]

Ummm, no. Sugar is 4.5 calories per gram like protein.

It is rather interesting when I read this kind of posts...Protein has a Caloric Weight of 4 kCals per gram, and it can be debated it actually is along the 3.7 range give or take .2 kCals for standard deviation factors in the studies presented...Might I ask where do you get 4.5 kCals= 1g of Sugar, and how is it you think that 4 kCals = 4.5 kCals ...just wondering, it sounds rather mathematical and accurate from you to say that

[rva]

That's kind of a pretentiousness way to say "your numbers are wrong". But it's fair. I figured a deviation of about 10% isn't a big deal. Definitely when compared to the posters statement that it is calorically dense like fats.

[Mark C]

That's kind of a pretentiousness way to say "your numbers are wrong". But it's fair. I figured a deviation of about 10% isn't a big deal. Definitely when compared to the posters statement that it is calorically dense like fats.

I said "high caloric density foods". Comparing calories per gram is entirely irrelevant. Compare 100g of sugar (387 cal) to 100g of chicken breast (114 cal). That's density by weight. Compare a stomach full of cherry pie filling to a stomach full of bread. That's density going by volume.

It's always easy to get more calories per day when you eat of lot of sugary foods... and fatty foods. It's easy to boost the calorie consumption of any meal by adding dessert, too. Nobody is going to gain weight by eating lots of nutritious broccoli. Not really by eating lots of chicken breast, either.

[Celorza]

That's kind of a pretentiousness way to say "your numbers are wrong". But it's fair. I figured a deviation of about 10% isn't a big deal. Definitely when compared to the posters statement that it is calorically dense like fats.

Merely a more classical way of telling you I see no data behind that and I have not run into those kinds of outcomes in data I have browsed myself . But then again I do appreciate the community participating and trying to help each other out, just be sure of keeping it close to the data !

[broda]

When someone starts recommending to eat sugary foods for a bulk it makes me want to punch them in the face. If you can't eat much, force yourself to eat and your body will accommodate. You don't even have to eat THAT much more. Just up your calories by 100 maybe every 2 days and you can build up your appetite like that.

[rva]

I said "high caloric density foods". Comparing calories per gram is entirely irrelevant. Compare 100g of sugar (387 cal) to 100g of chicken breast (114 cal). That's density by weight. Compare a stomach full of cherry pie filling to a stomach full of bread. That's density going by volume.

It's always easy to get more calories per day when you eat of lot of sugary foods... and fatty foods. It's easy to boost the calorie consumption of any meal by adding dessert, too. Nobody is going to gain weight by eating lots of nutritious broccoli. Not really by eating lots of chicken breast, either.

A. You are comparing apples to oranges. Sugar is a straight up carb, chcicken is a complex protien with water weight etc. Sugar is better compared to protien powder.

B. Do you honestly think eating a 350cal cupcake every meal is the best way to gain weight (over say adding some olive oil or almonds)>

[Mark C]

A. You are comparing apples to oranges. Sugar is a straight up carb, chcicken is a complex protien with water weight etc. Sugar is better compared to protien powder.

B. Do you honestly think eating a 350cal cupcake every meal is the best way to gain weight (over say adding some olive oil or almonds)>

A. No, you're the one who was making an irrelevant comparison by bringing up the number of calories per gram of carbohydrate - which has nothing to do with the caloric density of food. pointing out that chicken has water etc is when you are realizing the right track. But now you're shifting your argument. Are you now suggesting that added protein powder is a good way to add calories?

B. The OP had already said that he can't eat enough. So yes, it is easier to add calories via sugary foods and fatty foods. That's a very big reason why the general population is fat, because it's so easy to add calories with sugary foods. Nobody was saying it's the best way nutritionally.

[Mark C]

When someone starts recommending to eat sugary foods for a bulk it makes me want to punch them in the face. If you can't eat much, force yourself to eat and your body will accommodate. You don't even have to eat THAT much more. Just up your calories by 100 maybe every 2 days and you can build up your appetite like that.

Hey, I see the group genius has spoken. So when the OP has said effectively that he can't force himself to eat enough to gain, your reply is that he should force himself. That's just brilliant. Your avatar suits you.

[broda]

Hey, I see the group genius has spoken. So when the OP has said effectively that he can't force himself to eat enough to gain, your reply is that he should force himself. That's just brilliant. Your avatar suits you.

That's why I said PROGRESSIVELY eat more. Eating sugary foods because his appetite isn't huge is probably the dumbest thing he can do. If you go up 100 calories every 2 or 3 days it will increase your appetite slowly because your body will adapt to eating more. Don't cut corners in lifting by placing in nutritionally horrendous foods to meet a calorie quota. It would be extremely more beneficial for future progress and your body to slowly increase your appetite. Stop with this sugary food BS.

[rva]

B. The OP had already said that he can't eat enough. So yes, it is easier to add calories via sugary foods and fatty foods. That's a very big reason why the general population is fat, because it's so easy to add calories with sugary foods. Nobody was saying it's the best way nutritionally.

This is just stupid. It's along the lines of "drink a soda with every meal to increase calories".

[cswalczakny]

this is rediculous. Eating high fat high sugar foods is only going to decrease insulin sensitivity and add the wrong kind of weight. Unless fat is what you want.

Add 2 tbsp of peanut butter out of the jar at the end of every meal. extremely small volume, tasty, and good for you and provides 190-200 cals.

[Mark C]

That's why I said PROGRESSIVELY eat more. Eating sugary foods because his appetite isn't huge is probably the dumbest thing he can do. If you go up 100 calories every 2 or 3 days it will increase your appetite slowly because your body will adapt to eating more. Don't cut corners in lifting by placing in nutritionally horrendous foods to meet a calorie quota. It would be extremely more beneficial for future progress and your body to slowly increase your appetite. Stop with this sugary food BS.

So you think that when people can't force themselves to eat any more, then forcing themselves to eat more will magically increase their appetite? Do you really think that the OP posted here without ever having already tried to force himself to eat more?

One problem that hard gainers have with gaining weight is is they're listening to advice about eating only supposedly healthy foods. Then they're stuck at a low weight for sure. Having sugar for a few months, ESPECIALLY PWO, isn't going to irreparably harm his health. After gaining, then you cut back to maintain.

Are you anti fruit also? Let me guess, did you watch all of Lustig's videos? Are you a Taubes fan? These things go in trends. It's anybody's guess what the next forbidden foods will be in a year or two.

rva had mentioned some of the easy candidates so far as the fatty foods go: nuts and oils. I'd add butter to that list. Those alone probably wouldn't be enough. Sugar is an easy addition, as desserts or to put into shakes. If a person is a sugar pig and is piling up mounds of body fat, then that's different.

[MuscleGauge1]

That was just what I needed, I appreciate it. I have a pretty balanced diet at the moment and I'm just trying to add a little bit more muscle to my frame, so il give your advice a try. I work a 7 to 330 job, so consistency won't be a problem. Thanks again!

Your work schedule is ideal for a good split workout. You should do well with this. Good luck to you

[Mark C]

This is just stupid. It's along the lines of "drink a soda with every meal to increase calories".

Soda and cream and whey would be even better. Though I myself haven't had a soda for years.