I want to get Bulking right
abrocker0125
Posts: 8 Member
I am 6'1, 194 lbs. I want to gain muscle, but im unclear what to make my tdee to achieve this. I am in college, so sit a lot. I do cardio 4 to 5 days a week and do strength training 4 days a week. What would my tdee be? I'm currently at 2200 cals a day. Thanks
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Sorry, not related...but Here We Go!!!
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abrocker0125 wrote: »I am 6'1, 194 lbs. I want to gain muscle, but im unclear what to make my tdee to achieve this. I am in college, so sit a lot. I do cardio 4 to 5 days a week and do strength training 4 days a week. What would my tdee be? I'm currently at 2200 cals a day. Thanks
2200 cals net or gross? what are the scales doing currently?0 -
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Track what you're currently doing whilst tracking intake accurately, monitor results, adjust as necessary (which will be upwards).1
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Cut cardio down to 2-3 days per week and replace with 1-2 more strength days, that should get you started then slowly add calories from there.2
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Are you currently following a structured lifting program? You need consistent training and calorie surplus to gain muscle1
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bethany_rose8 wrote: »Cut cardio down to 2-3 days per week and replace with 1-2 more strength days, that should get you started then slowly add calories from there.
Yup, do this^0 -
bethany_rose8 wrote: »Cut cardio down to 2-3 days per week and replace with 1-2 more strength days, that should get you started then slowly add calories from there.
There's no need to cut cardio. Just eat more. Proper conditioning will help you train harder and recover better, thus increasing performance and gains.
Eat a lot & follow a good strength/hypertrophy program. If you aren't gaining, eat more. If you're getting fat, eat less.0 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme0 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...3 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
Sometimes the ice cream just needs you.1 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.0 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
you dont. you just give it time and gauge whether you are gaining weight or not. those things are all estimates. if you are gaining you are in a surplus if you arent then you need to eat more.2 -
@dalerstI'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Watches tell time.
Heart rate monitors count heartbeats.
Neither will give you a sensible calorie estimate for strength training.
That's number is most likely a vast over estimate.1 -
abrocker0125 wrote: »I am 6'1, 194 lbs. I want to gain muscle, but im unclear what to make my tdee to achieve this. I am in college, so sit a lot. I do cardio 4 to 5 days a week and do strength training 4 days a week. What would my tdee be? I'm currently at 2200 cals a day. Thanks
That seems very low TDEE for your size and amount of exercise you are doing.
You don't have to stop cardio but most likely you need to eat more.
Where did you get 2200 from? If from this site then hope you realise it's not your TDEE - you are expected to add your exercise calories, so goal would be 2200 + exercise calories (which still seems a bit low TBH).0 -
I'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Yes, and then you monitor how your weight fluctuates with weigh ins and take measurements to track gains.
If you gain too much, back off; don't gain enough, eat more ...
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bethany_rose8 wrote: »Cut cardio down to 2-3 days per week and replace with 1-2 more strength days, that should get you started then slowly add calories from there.
Sometimes less is more. You get big and strong by eating, lifting and recovering from lifting. I'm not sure that it's necessary or beneficial to lift 5 to 6 days per week, 4 days is fine if the 4 days follow a well designed program.0 -
@dalerstI'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Watches tell time.
Heart rate monitors count heartbeats.
Neither will give you a sensible calorie estimate for strength training.
That's number is most likely a vast over estimate.
I'm just starting out so at the minute basing my calories on what the app is telling me, to gain 1/2lB per week its saying 2614kcals, plus eating back my exercise cals which I'm basing on 400 on training days, does that sound about wright to get me started?0 -
@dalerstI'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Watches tell time.
Heart rate monitors count heartbeats.
Neither will give you a sensible calorie estimate for strength training.
That's number is most likely a vast over estimate.
I'm just starting out so at the minute basing my calories on what the app is telling me, to gain 1/2lB per week its saying 2614kcals, plus eating back my exercise cals which I'm basing on 400 on training days, does that sound about wright to get me started?
try it, see what the scales do after 4 weeks.0 -
@dalerstI'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Watches tell time.
Heart rate monitors count heartbeats.
Neither will give you a sensible calorie estimate for strength training.
That's number is most likely a vast over estimate.
I'm just starting out so at the minute basing my calories on what the app is telling me, to gain 1/2lB per week its saying 2614kcals, plus eating back my exercise cals which I'm basing on 400 on training days, does that sound about wright to get me started?
400 sounds too much but just be consistent and make adjustments based on your actual weight trend. It's no more complex than that.0 -
@dalerstI'm currently trying to do the same, according to mfp app I need to be eating 2670 cals per day plus my exercise calories so most days it taking 3200 +
finding it very hard to meet it without eating crap which I don't want to do.
I've just started the stronglift 5x5 programme
what do you mean by "crap"?
there is nothing wrong with incorporating calorie dense foods like ice cream, pizza, etc, as long as you are meeting macro and micro targets...
what matters is your surplus, not what calories put you into said surplus...
So what your saying then is I can get the big slab of stick toffee cake out my fridge and eat it to get me in my surplus?
The problem is how do I know 100% that the calorie reading from my watch is correct! Today I've done 1hr weights with a small amount of cardio (5 minutes) and it says it was 496 cals burnt.
Watches tell time.
Heart rate monitors count heartbeats.
Neither will give you a sensible calorie estimate for strength training.
That's number is most likely a vast over estimate.
I'm just starting out so at the minute basing my calories on what the app is telling me, to gain 1/2lB per week its saying 2614kcals, plus eating back my exercise cals which I'm basing on 400 on training days, does that sound about wright to get me started?
400 sounds too much but just be consistent and make adjustments based on your actual weight trend. It's no more complex than that.
This
Or just eat back half of exercise calories0
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