Bulking prerequisite: Maintenance Levels
sjohnson__1
Posts: 405 Member
I should preface this question: I wouldn’t by consider myself to be ignorant, but when it comes to my knowledge and amount of time spent actually researching what I need to know about fitness/nutrition, you could probably define it as ignorance. That said I know what I don’t know… And I want to become educated. So bear with me on this journey…..
I understand the basic concept behind bulking and cutting. Now, 5 weeks into my bulk I’ve gained 5lbs, but I really haven’t been bulking efficiently. It was just yesterday that I learned I was eating far too much protein (310g/day), and likely just enough carbs (300-340g/day). I was paying too much attention to %’s than I was g’s. MFP corrected me, appropriately. But still……
I never once tracked my caloric intake to gain an understanding of my maintenance levels. My question is whether if there is a way to estimate (within a couple hundred cals) what my maintenance level was, or would be? Or is that even necessary?
I understand the basic concept behind bulking and cutting. Now, 5 weeks into my bulk I’ve gained 5lbs, but I really haven’t been bulking efficiently. It was just yesterday that I learned I was eating far too much protein (310g/day), and likely just enough carbs (300-340g/day). I was paying too much attention to %’s than I was g’s. MFP corrected me, appropriately. But still……
I never once tracked my caloric intake to gain an understanding of my maintenance levels. My question is whether if there is a way to estimate (within a couple hundred cals) what my maintenance level was, or would be? Or is that even necessary?
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I should add: My bulk is 3200-3400 cal/day. It fluctuates, but I've consistently hit 3200.0
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You can use a calculator, but they aren't always accurate (can provide a good jumping off point though). I would just pick a number and consistently hit that target over a few weeks... if you're losing weight you're in a deficit. If your're gradually gaining weight you're in a surplus. If your weight is steady for a few weeks you're at maintenance.
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In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.0
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LolBroScience wrote: »I would just pick a number and consistently hit that target over a few weeks...
I'm going to continue to bulk, and aiming for 3400 consistently so maybe overtime that would give me a better feel...However, is there a way to somehow calculate how much of a surplus I'm in if I kept gaining that 1lb/week eating 3400cals. ??
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_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
Thanks _benjammin! Just didn't know where to get the caloric figures you used!
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_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
Yup, this is what I was going to say (except it would have taken me more time than I'd like to admit to do the math).0 -
LolBroScience wrote: »I would just pick a number and consistently hit that target over a few weeks...
I'm going to continue to bulk, and aiming for 3400 consistently so maybe overtime that would give me a better feel...However, is there a way to somehow calculate how much of a surplus I'm in if I kept gaining that 1lb/week eating 3400cals. ??
See Benjammins response0 -
Here's a good starting point
http://iifym.com/iifym-calculator/0 -
TheMetalMan0 wrote: »Here's a good starting point
http://iifym.com/iifym-calculator/
I think benjammin's response will be a little more accurate as it's using real life numbers vs. estimates.0 -
wait- how do you know if you're bulking at a calorie surplus if you don't know what you maintenance calories were??
But like Bro- god what is your name so I don't have to type LOLBROSCIENCE>
anyway- what he said.
If you're losing you're below maintenance- i.e. ata deficit.
if you're not doing anything but daily flux (couple pounds either way up or down)- maintenance
if you're gaining- you're in surplus- above maintenance.
Use TDEE calculators to get an estimate- and then trial and error in real life to get the more dialed in numbers.
Also keep in mind it's a moving target- it's a range- not a fixed number- and as you gain weight- those numbers will go up... as you lose- the numbers will go down.0 -
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_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
In theory that would work out however if we are assuming that the OP was cutting prior to the bulk and from what we see be didn't mention anything in regards to reverse dieting then it would be beneficial to us to know the weeklyrics increases in weight. Chances are he had an influx of glycogen storage from increasing carbs. I guess we would also need to know what his calories and macros we prior to bulking.
That factor would change the figures abovery significantly.
I didn't think about it that way--I never cut after my last bulk, just ate at maintenance for 8 months, so of course, I just assumed everyone else did the same thing LOL0 -
oh- I"m more of a chatroulette kind of girl.
to bad- so sad.
alsonotrly0 -
_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
In theory that would work out however if we are assuming that the OP was cutting prior to the bulk and from what we see be didn't mention anything in regards to reverse dieting then it would be beneficial to us to know the weeklyrics increases in weight. Chances are he had an influx of glycogen storage from increasing carbs. I guess we would also need to know what his calories and macros we prior to bulking.
That factor would change the figures abovery significantly.
That's true. Increase in food volume and glycogen will impact it a bit. Good catch. I guess I just assumed he was at maintenance prior.
OP, I would just eat at a particular number and see how your weight responds (unless you can provide further data stated abouve)...from there adjust accordingly.0 -
Let's have a group snap session.0 -
LolBroScience wrote: »
Let's have a group snap session.
NOW we're talking.0 -
LolBroScience wrote: »_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
In theory that would work out however if we are assuming that the OP was cutting prior to the bulk and from what we see be didn't mention anything in regards to reverse dieting then it would be beneficial to us to know the weeklyrics increases in weight. Chances are he had an influx of glycogen storage from increasing carbs. I guess we would also need to know what his calories and macros we prior to bulking.
That factor would change the figures abovery significantly.
That's true. Increase in food volume and glycogen will impact it a bit. Good catch. I guess I just assumed he was at maintenance prior.
OP, I would just eat at a particular number and see how your weight responds (unless you can provide further data stated abouve)...from there adjust accordingly.
I was at a maintenance before starting a bulk. But I wasn't tracking. All I know is that my weight was 173/174 for close to 3 months before I started to bulk.0 -
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LolBroScience wrote: »_benjammin wrote: »In a perfect world, 5 pounds gained over 5 weeks would mean you consumed 17,500 calories over maintenance (5lbs X ~3,500 calories/lb). If you averaged 3,300 calories per day, you ate (3,300 calories X 7 days X 5 weeks) 115,500 calories. Your approximate maintenance would be (115,500 - 17,500 / 5 weeks / 7 days) 2,800 calories per day.
In theory that would work out however if we are assuming that the OP was cutting prior to the bulk and from what we see be didn't mention anything in regards to reverse dieting then it would be beneficial to us to know the weeklyrics increases in weight. Chances are he had an influx of glycogen storage from increasing carbs. I guess we would also need to know what his calories and macros we prior to bulking.
That factor would change the figures abovery significantly.
That's true. Increase in food volume and glycogen will impact it a bit. Good catch. I guess I just assumed he was at maintenance prior.
OP, I would just eat at a particular number and see how your weight responds (unless you can provide further data stated abouve)...from there adjust accordingly.
I was at a maintenance before starting a bulk. But I wasn't tracking. All I know is that my weight was 173/174 for close to 3 months before I started to bulk.
Did you track weekly weigh ins?
Yes. I tracked my weight and was mindful with my diet.. I wasn't exactly strict, but the majority of my diet consisted of lean meats, veggies and whole grains. Just didn't spend the time on MFP until I decided to start putting on size.0 -
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Starting in August:
1) 172.4
2)172.7
3)172.9
4)173.1
Sept
1) 173.2
2) 173.4
3) 173.6
4) 173.9
Oct
1) 173.6
2) 173.4
3) 174.1
4) 173.8
Nov
1) 174.3 begin bulk (11/6)
2) 175.9
3) 176.8
4) 177.6
Dec
1) 178.7
2) 179.5...
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this looks like a steady increase but if I go back further, it would show inconsistent drops and then climbs similar to August and September. Like I said though, Im not sure what to attribute that to exactly... I didn't track my nutrition. My weight has been 170-174 for close to 2 years.0
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I wish you had more information from us to give you better answers but if you look at the fis that week then #2 you can see the quick jumps most likely due to water, undigested food and probably a small amount of fat. But in reality it's all speculation because the data you have provided us with is kind of sloppy. Buckle down and get some better raw numbers so that when it comes time to analyze findings you will be on top of your game.
Will do. Thanks all!0
he he he This discussion has been closed.
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