Want To Bulk Up/Gain Weight?
10-22-2002 05:25 PM
Want To Bulk Up/Gain Weight?
This was originally posted over at bodybuilding.com, but I like you guys so much and BDC is my homeboy that I thought I'd share my epiphany with you men as well...
Ok fellas, seeing a lot of bulking threads and gaining weight threads starting up for this fall/winter which is not a bad idea to start bulking so you can cut and be real pretty before summer....Here's some info.
1 pounds = 3500 calories.
To gain weight, you have to figure you Basal Metabolic Rate (BMR) To do this:
Take your height in INCHES then convert it to CM(2.54 CMs per Inch), write that down. Then take your weight in LBS and convert it to KGs (divide your weight by 2.2)
Next go with the Harris-Benedict Formula:
66 + (13.7 X WT) + (5 X HT) - (6.8 X A) =
HT = Height
A = Age
After plugging in that formula, circle that number. Next choose your activity factor:
Sedentary- ( little to no exercise) X .3
Moderate - (what most of us probably are) X .5
Heavy - (Extreme trainers, quite rare) X.75
-Take the number you circled multiply that by either .3, .5 or .75 depending on what your activity factor is. Like I said most of us are probably moderate, you guys who've been trainig for 5+ years pretty hard and combine cardio with weight training are more than likely Heavy, but be honest with yourself, this is for you, not your friends and people you wish to impress.
* Last step- Thermic food effect. Take your orginial BMR(the # you circled) add it to the new number(BMR + activity factor) and multiply that .10. Equation looks like this: (BMR + AF) X .10
***This Thermic food effect # must be ADDED to your BMR + Activity Factor!
*This final number if the total amount of calories you need to MAINTAIN YOUR CURRENT BODYWEIGHT!
Now like I said, each pound is made of 3500 cals. So to gain one pound, you'll have to take that BMR # and add 3500 and thats how many calories you have to eat in 1 day to gain 1 pound in a day. Thats pretty tough Im sure for most of you. So here's what to do, Multiply your BMR X 7 and thats how many cals you have to eat in one week to maintain. Next, try to eat a few extra cals a day until by the last day of the week you're over 3500 over that BMR #, and you've done it. Simple once you get the hang out it.
Things to remember:
Calories per gram of Protein- 4
Calories per gram of carbs- 4
Calories per gram of fat- 9
* Yes, im sorry but you will have to keep track of your caloric intake, but if you're serious and dedicated enough you either already do this or will start.
* Good bulking supplement:
N-Large 2 ( A high calorie gainer, if you must)
Dessicated Liver Tabs
*These in my opinion are the only things you need and you really dont need any of them, because food is the most important item when bulking, thats where you're going to have to get most of your cals when trying to hit 3500 over your BMR.
**Important- This same formula can be used to make losing weight naturally easy also. Take your FINAL answer multiply it by 7 to get the number of cals. to maintain your weight in a weeks time, subtract 3500 from that number, and thats how you drop 1 pound each week. Remember to keep your body healthy and dont decide you're gonna starve yourself so you can lose 5lbs in a week, not a good idea. Also there is a formula for women, if you would like it here it is:
655 + (9.6)(WT) + (1.7)(HT)- (4.7)(Age).
Everything else is the same as males.
**EDIT! Forgot to include something, Im a huge advocate of light to moderate cardio while bulking, your heart is the most important muscle in the body, why not train it consistantly. If you choose to do no cardio, you probably dont want to consume all 500 calories in excess each day, because no cardio means less fuel burning and 3500 calories = 1 gram of fat. So I suggest eating 500 cals over and light cardio twice a week, but if you choose no cardio (which is fine) cut that caloric excess down to around 250-300.
Last edited by YellowJacket; 02-04-2003 at 05:46 PM.
10-22-2002 05:46 PM
10-22-2002 06:05 PM
My number 2860, I am doing a cycle of t1-pro for 1 month with 2 weeks leftover. I weigh 225 with 24% bf how many calories should I get to gain mass with a minimal amount of fat? 4000 puts me at about 1200 calories surplus 3 days = 1 pound
4500 puts me at 1700 calories about 2 days per pound. At 4500 would I gain excess fat?
10-22-2002 06:08 PM
This all depends on what those calories you are eating consists of. Yes it's hard get to that 3500 surplus a week to gian one pound as it is, let alone if you try to avoid fat all together, so my advice to anyone is dont avoid fats. Im a strong advocate of eating fats and against high protein diets....this all is irrelevant now but fat yeilds 9 calories of energy per gram, thats a lot. Avoid saturated fat and you will be fine. Most gains can be lean if you watch your diet strictly, hence clean bulking.
10-22-2002 06:14 PM
I would be aiming for 4000 cal 400 - 450 grams protien 350 - 400 grams carbs, and 90 grams of good fats 60 grams from flax and other efa's. I bought a few bags of optimum Nutrition protien and will eat 7 8 meals a day. Tuna a whole can and 2 slices no fat cheese, chicken breast etc. I will also add dextrose to pre post workout shakes. I plan on 4 -5 liquid meals and 3 solid meals a day.
10-22-2002 06:21 PM
300 grams of protein is more than enough, I wouldnt even go that high with it......and no way should you be drinking more meals than you're eating, thats not gonna get you far. You want 85% of your nutrients (protein, CHO, fats, minerals, vitamins) from whole foods.
10-22-2002 07:53 PM
if I get in 3500 cals/day then I get about 7600 extra cals/week!
my final BMR if 2406.9
10-24-2002 03:05 AM
Sounds good man. Let me give you a heads up on the hihg protein diet though. You may develop a kidney stone if you are supplementing too much protein. I had a friend get one from a strict high protein diet and one source of his protein was dairy products. He had a stone alright. Three weeks into his diet he keeled over one night at work at the door to the ER and crawled into it. They doped him up from the pain and ran an ERCP and he had one in his kidney he passed it in three days. But just a heads up on a bulking diet if you are taking too much protein.
10-24-2002 10:03 AM
Enologist/Brewmaster/Damn good guy
Protein will not cause you to have kidney stones! BS
10-24-2002 04:11 PM
Just a heads up too much protein do cause kidney stones. Please read and research before you post a reply.
diet high in animal protein affects certain minerals in the urine that may promote the formation of kidney stones. Therefore, people who tend to develop kidney stones should avoid eating more protein than the body needs each day. The physician or registered dietitian can recommend a daily protein intake for individual patients.
Popular low-carbohydrate, high-protein diets may result in rapid weight loss, but researchers at UT Southwestern Medical Center at Dallas report that they also pose serious health problems, including an increase in the risk of kidney stones and a possible higher risk of bone loss.
Just a little word to the wise. You put letters together to form words, put groups of words together to form sentences, and put sentences together to form statements, and you read from left to right and top to bottom in the USA. There are more web sites, articles, and journals that support this statement. If you need help in the future Hooked On Phonics worked for me.
10-24-2002 04:43 PM
Thanks for the info, however, the diet recommended gives 81 grams of protein a Day. As long as you don't mind being as small, then that is fine. Kidney stones are not great, I know they can be dissolved by ultrasound are there other problems?
10-24-2002 04:45 PM
Not too get too far off topic, but not all kidney stones can be broken up with ultra sound...and the instance of protein related kidney problems are quite rare Originally posted by Gmonkey Thanks for the info, however, the diet recommended gives 81 grams of protein a Day. As long as you don't mind being as small, then that is fine. Kidney stones are not great, I know they can be dissolved by ultrasound are there other problems?
10-28-2002 05:44 PM
Although I'm sure many here (including myself) appreciate your input, you are citing examples based on the general population. This site you are getting your information from is not taking into account the needs of a bodybuilder. With adequate carbohydrate and water intake, the risk of kidney stones is minimal. At around 80 grams of protein a day, good luck gaining muscle. There is also countless other research to support that a high protein diet will not result in kidney stones. Just like supplement companies can claim that their product is backed by science, so to can persuasive articles. Don't always believe the first thing you read DarCSA. Not a flame, just stating the facts. Originally posted by DarCSA Just a heads up too much protein do cause kidney stones.
10-28-2002 08:10 PM
long read but good good read.
10-28-2002 08:13 PM
Originally posted by sage long read but good good read.
Sorry man, I made it as short as I could, with newbies in mind of course.
10-31-2002 11:30 AM
my last bulk, i was eating a good 4500-5000/day @ only 152 (back then) now at 164. but now that im well into my cutting and almost finishing up, its hard for me to even reach 3500 a day now. anythin you guys recommend to take in more cals or the only thing i can do is ease my way up to eating the ideal cals a day for bulk.
11-05-2002 03:36 AM
Thanks for the help U of R. Just citing from a friend's personal experience. YJ not all kidney stones can be broken up by ultrasound or lithotripsy as it is called. Sometimes we have to use a cystoscope, fluoroscopy, dye, and a basket to retrieve them from the bladder, ureters, and kidneys. The worst is when you have to do a nephrolithotomy to remove the stones. That is where you make an incision into the side and open the kidney and remove the stones by hand but that is very rare. Thanks for the info guys never saw the 81 grams a day. Look forward to more from everyone.
11-30-2002 06:36 PM
Is that formula 66 or 665? The lower one has 665. I did it both ways and after multipling by .10 I get a number in the hundreds not thousands!
- WT= 86 kg
- HT= 177 cm
11-30-2002 07:12 PM
Im not doing it for you, you just did the math wrong, if you re-read, the bottom one is for women....and after you multiply that by .10 you have to add that final number to your originial BMR, simple math
12-01-2002 10:40 AM
YJ, that was unclear if I did add it all back. I didn't see the final formula written. If that the case then I end up with 3200, if I did it right. So your saying I have to eat 6400 calories day to gain 1lb? Originally posted by YellowJacket Im not doing it for you, you just did the math wrong, if you re-read, the bottom one is for women....and after you multiply that by .10 you have to add that final number to your originial BMR, simple math
Then how in the heck do explain how I gained 15-20lbs (muscle) eating 2700 calories a day?
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