Bulking with a physical job?

  1. Bulking with a physical job?


    Over the last 3 weeks i have been trying to keep myself in a surplus.

    Stats.

    5ft9
    Weight = 154 pounds
    Bodyfat 10ish%

    I have been consuming
    ...

    3500 calories daily
    482g Carbs
    175g Protein
    97g Fat

    I work 5-6 days per week and cycle to and from work 2x per day and this total's 10 mile per day. My work im very active and usually see 10000+ steps per shift so 20000+ steps on my double shifts.

    I train 5 x per week for around 60 mins per session.

    With the 3500 calories ive been dropping weight?

    Anyone give some advice on what to increase? Just bump my carbs? Would 4000 calories be worth trying for a couple weeks? Just to see if i can get my weight to climb? I am still hungry on 3500 calories so im sure im still in a deficit.

    Thanks


  2. bump ur calories to 4k increase your protein a bit and maybe add some fats, ur carbs imo are enough if not too much.
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  3. Quote Originally Posted by bell1986 View Post
    Over the last 3 weeks i have been trying to keep myself in a surplus.

    Stats.

    5ft9
    Weight = 154 pounds
    Bodyfat 10ish%

    I have been consuming
    ...

    3500 calories daily
    482g Carbs
    175g Protein
    97g Fat

    I work 5-6 days per week and cycle to and from work 2x per day and this total's 10 mile per day. My work im very active and usually see 10000+ steps per shift so 20000+ steps on my double shifts.

    I train 5 x per week for around 60 mins per session.

    With the 3500 calories ive been dropping weight?

    Anyone give some advice on what to increase? Just bump my carbs? Would 4000 calories be worth trying for a couple weeks? Just to see if i can get my weight to climb? I am still hungry on 3500 calories so im sure im still in a deficit.

    Thanks
    I would definetly up your calories. And I would up calories from Protien and fats, maybe drop the carbs down just a bit. Try 4000 calories at a 50P/30F/20C for a bit and see how that treats you. And then if need be you can up the calories even more. With working out 5 days a week, and biking 10 miles a day, and walking 10K+ steps a day. Your definetly in a deficit right now.
    I mean if you really hate your balls, go for it. But, what did they do to you?

  4. Agree you obviously need more Cals and yeah I’d push protein up. Macro split between carbs and fats is less important in your situation as you’ll be burning the carbs you consume so low chance of adding fat.

    I’d drink more calories as bigger meals might sit on your stomach being that active. Protein powder in whole milk, with some pb in there probably my best suggestion....

  5. You ride a bike to work, or motorcycle? If you ride a bike, you may want to use a vehicle to conserve energy. Other than that advice, you will need to up your calories if you are losing weight. If you are not getting good sleep, you could be catabolic. If your stressed right now, you could be catabolic. Vitamin C and Cissus can lower cortisol, and help stress levels. Take magnesisum if you do not. Consume a lot of sodium if you do not already.
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  6. Quote Originally Posted by Whisky View Post
    Agree you obviously need more Cals and yeah Iíd push protein up. Macro split between carbs and fats is less important in your situation as youíll be burning the carbs you consume so low chance of adding fat.

    Iíd drink more calories as bigger meals might sit on your stomach being that active. Protein powder in whole milk, with some pb in there probably my best suggestion....
    Good call. I just gave him a basic macro split to make sure he gets enough protein. As you said carbs and fat in his case doesnt really matter.
    I mean if you really hate your balls, go for it. But, what did they do to you?
  7. Bulking with a physical job?


    Youíre over the 1g/lb of body weight with protein. I wouldnít add more protein but add carbs and bump the fats higher as well (~10g +/- 2g).
    Psalms 62:1-62:2
  8. Bulking with a physical job?


    An easy way to get in more calories is simply drinking whole milk. I meal prep my food for the week on Sundayís. When that food runs out my wife usually cooks a dish that will last me the final couple of days left of the week.
    Performax Labs Product Specialist


  9. I feel your pain. I walk about 10mi per day at work in 14 hour shifts, 5 days a week. Makes dieting real hard. Canít bring meals to work either. I havenít figured out how to stay in surplus yet since I burn a ton of cals each day. Real pain in the A.

  10. Homemade weight gainers are great. Once or twice a day. Liquid calories are the easiest.
    Performax Labs Product Specialist


  11. Quote Originally Posted by R1balla View Post
    An easy way to get in more calories is simply drinking whole milk.
    One of the best, most underutilised tips for bulking, providing you don't have any issues digesting it.

  12. Quote Originally Posted by BarryScott View Post
    One of the best, most underutilised tips for bulking, providing you don't have any issues digesting it.
    Agreed
    Performax Labs Product Specialist

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