how much should i eat to bulk up ? ?

dannyrstrpo

How many oz of grilled chicken , rice , etc etc should i be consuming in a meal to bulk up? im 5,8 and weigh 155lbs want to push it to 165 .

AJ_G

Consume you TDEE + 10% to bulk. Plug that into MFP for your calorie goal and figure out how many bro foods you need to eat to get there lol

bizzaro92

155x14 =2170 calories aim for that if not gaining any weight by two weeks increase to 155x15.

psuLemon

bizzaro92 wrote: »

155x14 =2170 calories aim for that if not gaining any weight by two weeks increase to 155x15.

No male is bulking at 2100 calories. Most women wont even bulk at the low.

Op do you know how many calories you maintain at.

Also, you dont need to bulk with chicken and rices... thats stuff from the 60s. Aim for 250 to 500 calories above you tdee, 1g of protein per lb of lean body mass, .35g of fat and the rest carbs.

dannyrstrpo

all this is new to me whats tdee?

psuLemon

Total daily energy expenditure or your maintenance calories. Have you trackef caloriws before? If not set your account to gain .5 lbs per week (add exercise as part of your activity level) and track for 3 to 4 weeks to see if you are gaining at the correct pace.And dont eat exercise calories.

dannyrstrpo

@psulemon what do you mean by not eating my exercise calories ?

arditarose

bizzaro92 wrote: »

155x14 =2170 calories aim for that if not gaining any weight by two weeks increase to 155x15.

lolz. Those are about my bulking calories as a 5'4" 130 lb woman.

psuLemon

dannyrstrpo wrote: »

@psulemon what do you mean by not eating my exercise calories ?

Not sure how long you have been on MFP but if you use the system as designed if you workout you eat the calories you burned through exercise.


So if you set your account to gain .5 lbs and sedentary, it wouldnt account for the calories burned through exercise. So if you workout and burn 300 calories, using the MFP method you would eat an additional 300 calories on top of your base goal. Meaning if mfp set you at 2500 calories, you would eat 2500 + 300 from the exercise calories for a day total.of 2800.

I will say i have never seen anyone on here use the mfp method for weight gain. Most use the tdee method.

gowerja

Look, you don't have to overthink it. Just go on google and find a caloric maintenance calculator. Then simply eat more calories than you require to maintain, which puts you in a surplus. add (for example) 10% to your maintenance. Example, Maintain Weight = 3000, Bulk = 3300(+10%), Cut = 2700(-10%). Don't worry about eating "clean" food such as chicken/rice/broccoli, you can eat those foods if you like but understand that a calorie is a calorie. Eating chicken rice and broccoli won't make you gain less fat than if you hit your macros and calories goal with other foods (for example pizza, ice cream, pasta, burgers, milk etc). Make sure you are getting in at least .8g per 1lb of bodyweight in protein whilst bulking as a high protein intake isn't as necessary when bulking. (Example 175lbs = 140g protein)

Onipaa808

http://iifym.com/iifym-calculator/

Use this to calculate how much you should be eating to bulk.

lemonychild

slightly above maintenance

vitness01

Can you track my diary iam the same as you and I'm in a bulk and I'm hitting 165 I'm also very active

Al48feelingreat

In a nutshell get a calorie surplus log all you eat and how much exercise u do daily
If your in surplus you will bulk
Best regards

Riff1970

We're just about the same size. I've been bulking for a month at 2300 but I usually go over. I gained 8 pounds quick and it stopped there.

On to 2500-3000 and see how it goes. I eat whatever I want. My only goal is 1 gram per pound of body weight of protein. I don't really track the other macros.

dannyrstrpo

Thanks guys ive gained 5lbs im consuming 3,090 calories a day.

rlballjr

Nice work! It's not easy to get that many calories down!

lee41major

dannyrstrpo wrote: »

How many oz of grilled chicken , rice , etc etc should i be consuming in a meal to bulk up? im 5,8 and weigh 155lbs want to push it to 165 .

I'm 5ft 9, 156lb and consuming 3600 calories a day and only just started to gain a 1lb a week.
You can get a guide line from calculating your body stats but it's not set in stone. Everyone has a different way of burning up the calories. You might need more or you might need less. If you try a set amount of calories for a week or 2 and find nothings changed then increase by 200 or 300 calories and try that for a week or so until you see progress. Alternatively if you start putting on 2lb a week then your consuming to many calories and you need to decrease calories by 200 or 300 until you get on track with what you want to aim for.
If your having trouble consuming the quantity of food in a day then look at food high in calories ie peanut butter,cheese or icecream so you don't have to digest large amounts to get your calorie numbers up. High calorie protein shakes only fill you up for a short while then your good to go again.
Keep pushing yourself and you'll get there.

djeffreys10

A couple years ago, when I was in the lower 150s (I am your height), I was eating somewhere around 2600 calories or so to gain weight.

ihab90

I'm aiming for 1g per kg of protein a day

Gapercentie

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