should I add calories back after working out
I am trying to gain muscle mass I was wondering should I eat back calories if I want to gain muscle mass, very confused about that?
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When I was lifting a lot and trying to get "big", i would always eat back my calories. Muscles need fuel, plain and simple. I was eating around 200-210 grams of protein per day (6'4" 275-280 lbs at that time) and about 100g were protein shakes. I could definitely tell that my muscles were getting larger in mass. I was eating lots of rice, pasta, chicken, turkey, seafood, and fruits and veggies. So..........eat right or as close to right as you can, switch up your lifting every 2 weeks or so (heavy weight/low reps) lower weight/higher reps), drink lots of water and tons of rest. you'll be aiiiiiight.0
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You dont need to worry about eating the calories specifically after a workout.. you just need to ensure that your are eating a caloric surplus for the entire day. At least 200-300 calories surplus.. Bodybuilding.com has calculators to help figure this number out.. Also you want to make sure your protiens and carbs are very high for mass building..0
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agree with dollinger40 - but you need to ensure they are 'clean calories'.
- First of all if you don't know your maintenance level head over to bodybuilding.com and make use of the calculators section.
- Most people add 200-300 calories to their maintenance level to support muscle growth
- Next you need to work out your macro split (depending on your goals).
- there will always be some tweaking required in order to work out how your body works best.
- Good luck0 -
Scooby's says you should eat at your TDEE in order to do recomposition, so yes, eat how much you exercise. But be aware that most machines (including MFP) generally overestimate calories burned, so it would be a good idea to only eat half. See what your weight & body fat do. If they're moving in the right direction, keep it up. If not, change something.
http://scoobysworkshop.com/bodybuilding-nutrition-made-simple/
http://scoobysworkshop.com/protein-calculator/
"How much protein do you need to eat in order to build muscle? One gram of protein per
pound of bodyweight per day is a good recommendation for athletes ... For over 8000
foods, this calculator tells you how much you need to eat to get the protein you need to
build muscle."0 -
Eat 500 cals over maintenance. Eat your exercise cals back.
You know something's amiss if you're not gaining a pound a week.
Eat .8g protein per pound of body weight.
Fill the rest with ANY KIND of carbs and a good balance of fats.
You don't get extra points exceeding your minimum macro and micro goals. Ie don't overdo the health foods man, you'll get bloated and fed up.0 -
Springfield1970 wrote: »Eat 500 cals over maintenance. Eat your exercise cals back.
You know something's amiss if you're not gaining a pound a week.
Eat .8g protein per pound of body weight.
Fill the rest with ANY KIND of carbs and a good balance of fats.
You don't get extra points exceeding your minimum macro and micro goals. Ie don't overdo the health foods man, you'll get bloated and fed up.
This, you don't need to worry about "clean" eating, whatever that might be since it varies by the person, just get your calories back. If you are working out hard and not eating back your calories you will have problems fueling your workout and won't be bulking. Not everyone bulks easily either. I've just finally started to find that I need about 600 cals over each day to put on any weight in this bulk.
You'll probably need to play around with your numbers a bit but keep accurate logging and you'll get the idea soon enough.0 -
kate_baxter wrote: »agree with dollinger40 - but you need to ensure they are 'clean calories'.
- First of all if you don't know your maintenance level head over to bodybuilding.com and make use of the calculators section.
- Most people add 200-300 calories to their maintenance level to support muscle growth
- Next you need to work out your macro split (depending on your goals).
- there will always be some tweaking required in order to work out how your body works best.
- Good luck
clean calories - whatever that is - has absolutely nothing to do with bulking.
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kate_baxter wrote: »agree with dollinger40 - but you need to ensure they are 'clean calories'.
- First of all if you don't know your maintenance level head over to bodybuilding.com and make use of the calculators section.
- Most people add 200-300 calories to their maintenance level to support muscle growth
- Next you need to work out your macro split (depending on your goals).
- there will always be some tweaking required in order to work out how your body works best.
- Good luck
clean calories - whatever that is - has absolutely nothing to do with bulking.
Bro, this is why I've taken an extended absence from the forums... and I assume this is why you are locked up! The nonsense people write is getting out of hand. "clean calories"??? and as if a "macro split" really matters when bulking. Minimum dietary requirements for protein and fats, the rest carbs...0 -
dieselbyte wrote: »kate_baxter wrote: »agree with dollinger40 - but you need to ensure they are 'clean calories'.
- First of all if you don't know your maintenance level head over to bodybuilding.com and make use of the calculators section.
- Most people add 200-300 calories to their maintenance level to support muscle growth
- Next you need to work out your macro split (depending on your goals).
- there will always be some tweaking required in order to work out how your body works best.
- Good luck
clean calories - whatever that is - has absolutely nothing to do with bulking.
Bro, this is why I've taken an extended absence from the forums... and I assume this is why you are locked up! The nonsense people write is getting out of hand. "clean calories"??? and as if a "macro split" really matters when bulking. Minimum dietary requirements for protein and fats, the rest carbs...
We needs you! Don't leave us.....
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dieselbyte wrote: »kate_baxter wrote: »agree with dollinger40 - but you need to ensure they are 'clean calories'.
- First of all if you don't know your maintenance level head over to bodybuilding.com and make use of the calculators section.
- Most people add 200-300 calories to their maintenance level to support muscle growth
- Next you need to work out your macro split (depending on your goals).
- there will always be some tweaking required in order to work out how your body works best.
- Good luck
clean calories - whatever that is - has absolutely nothing to do with bulking.
Bro, this is why I've taken an extended absence from the forums... and I assume this is why you are locked up! The nonsense people write is getting out of hand. "clean calories"??? and as if a "macro split" really matters when bulking. Minimum dietary requirements for protein and fats, the rest carbs...
Same here...seen JoRocka crated up as well recently. Getting to be a joke...0 -
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- Find your TDEE calories
- Manually set your calorie goal in MFP (under the "Goals" section) to your TDEE + 300 more cals)
- Make sure you log your all exercise cals
- Eat until you are out of calories (this includes eating back the calories you earned from exercise)
If you don't gain weight (~1lbs) after two weeks (look at the weight trend, not the fluctuations from day to day), add +100 cals to your goal. Repeat until swole.
Obviously you need to be lifting during this process or you will just get fat.0
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