WOMEN BULKING
Jessicaruby
Posts: 881 Member
i am looking into doing a bulk/cut phase starting with bulking. i am worried about gaining to much weight(fat). how many calories do you eat and how did you decide on that amount. also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. i do not want to eat above maintance and not workout enough only to get fat!!!! any other help would be appreciated thank you!!! 
0
Replies
-
in my bulking phase I went up to 2000 to 2500 calories for about 2 months, roughly. I gained 10 pounds. I was eating equal parts of carbs and protein at 180g and 48g of fat during that time. Then, I slowly decreased to 1800 calories, then 1650, to 1450, 1250 and am now at 1200 (in the leaning phase).
I work out 4 - 6 days a week. Half an hour cardio half an hour weights, switching up my days - upper body one day, lower the next, always making sure to take at least one day of rest.
I just wrote up my countdown and what it took, if you are interested...
http://www.myfitnesspal.com/topics/show/378394-competition-countdown0 -
I'm eating above maintenance, personally I think you have to to gain a decent amount of muscle (unless your new to lifting / very obese already) I eat 2800 net calories which is making me gain just under 1lb a week.
I started on 2200 and worked my way up when I wasn't gaining. I've been on this amount since August now as it's working best. I don't want to increase it more because of fat gains.
I'm now 9lbs heavier than 4 months ago when I started, BF% says it's around 4lbs lean mass, 5lbs fat which I'm happy with, you can't really expect more than 1lb a month muscle at the most. I'm not unhappy with the fat gain, yes I'm bigger than before, my stomachs not as flat as before, but it's really not that bad, it's still reasonable enough for me to want to carry on gaining still.
I don't do much cardio, I lift heavy weights at the gym 2-4 times a week and do p90x on probably around half of the days I'm not at the gym. P90x is the only place I get any cardio from (it has 2/7 cardio disks) but I am active in walking alot day to day so I don't get zero cardio.
I would say for best results, eat slightly above maintenance, and when you feel you've got as big as you are happy with, that's the time to cut, and focus then on holding onto as much muscle mass while you do so. (small deficit, lots of protein) As long as you don't go eating way above maintenance you won't get fat, you will have to put some on, it can't be 100% muscle, but that's the point of cutting, to get rid of the fat you gained.0 -
i am looking into doing a bulk/cut phase starting with bulking. i am worried about gaining to much weight(fat). how many calories do you eat and how did you decide on that amount. also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. i do not want to eat above maintance and not workout enough only to get fat!!!! any other help would be appreciated thank you!!!
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.0 -
i just started lifting heavily on the 3rd of this month. i bought a bodybugg and it says on average i burn 2700 calories. so around the same time i increased my calories(from 1000-1400) to 1600-2000. i have gained about 3-4lbs. as i started to lift more at the same time i increased my calories i do not know if i gained from lifting(i know it takes a while to gain muscle but i have read when first starting you can gain alot from water retention) or if i am eating to much. So i do not know if i should increase my calories more to bulk or if i am eating enough?0
-
i just started lifting heavily on the 3rd of this month. i bought a bodybugg and it says on average i burn 2700 calories. so around the same time i increased my calories(from 1000-1400) to 1600-2000. i have gained about 3-4lbs. as i started to lift more at the same time i increased my calories i do not know if i gained from lifting(i know it takes a while to gain muscle but i have read when first starting you can gain alot from water retention) or if i am eating to much. So i do not know if i should increase my calories more to bulk or if i am eating enough?
I'd say carry on eating around 2000, stick to a certain NET amount and weigh yourself in 2-3 weeks. If you gain, leave it at that amount, if you're staying the same or losing, you need to up the calories. Stop when you reach a regular gain that you like.
The 3-4lbs gain is most probably water, it's not going to be muscle that quickly, and I doubt any is fat from only 1600-2000 calories.0 -
If you find out your maintance and just add 200-300kcals first week check the scale/mirror/measurments once a week if the fat isnt going on you can afford more kcals:) start with 50%protein 40%carbs 10%fats im not female but im sure similar laws apply:)0
-
Didnt read all through thread heidi_1990 would be the person to listen to than me lol0
-
If you find out your maintance and just add 200-300kcals first week check the scale/mirror/measurments once a week if the fat isnt going on you can afford more kcals:) start with 50%protein 40%carbs 10%fats im not female but im sure similar laws apply:)
Aren't low fat diets not good when trying to build muscle and when strength training.
I've never done really low fat, but not had any problems since I've upped it to 30%.
Not read too much into it so don't hold me to it lol but I have seen several articles on sites such as bodybuilding.com and other similar ones, into the benefits of a higher fat/sat fat intake when trying to build muscle.0 -
Aren't low fat diets not good when trying to build muscle and when strength training.
I've never done really low fat, but not had any problems since I've upped it to 30%.
Fat is very good for you regardless of cutting/bulking. Setting your intake up in grams instead of percent will also tend to be a bit more accurate.0 -
If you find out your maintance and just add 200-300kcals first week check the scale/mirror/measurments once a week if the fat isnt going on you can afford more kcals:) start with 50%protein 40%carbs 10%fats im not female but im sure similar laws apply:)
Why would you tell her to eat 10% fats?0 -
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.
/thread
Edit: BTW, I just want to commend the OP on attempting to bulk. It's very rare to find a woman who's willing to try to pack on muscle. We all have heard the "I don't want to look bulky" line, and it seems like you know that this won't happen unless you REALLY REALLY hard at it. Bravo to you!0 -
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.
/thread
Edit: BTW, I just want to commend the OP on attempting to bulk. It's very rare to find a woman who's willing to try to pack on muscle. We all have heard the "I don't want to look bulky" line, and it seems like you know that this won't happen unless you REALLY REALLY hard at it. Bravo to you!
really? I did it and know quite a few others, too. Also, bravo to you, OP! Its not easy, but it IS worth it!0 -
really? I did it and know quite a few others, too. Also, bravo to you, OP! Its not easy, but it IS worth it!
It's pretty much dogma... "common knowledge". I can't even convince my wife to lift heavy because she's scared to "get too big". Maybe one day it'll get through. *crossing fingers*0 -
They seem to work for me but as i said im not a girl and id be eating 5-6k kcals when im bulking so 10% of that works out bout 80g of fat. So yea for someome eating 2500 kcal it would be more like 40% protein 35% carbs 25% fats
250g of protein
220g of carbs
80g of fats
Ive put on alot muscle on low sat fat diets and eating clean this is all imo everyone has their own methods obv.0 -
really? I did it and know quite a few others, too. Also, bravo to you, OP! Its not easy, but it IS worth it!
It's pretty much dogma... "common knowledge". I can't even convince my wife to lift heavy because she's scared to "get too big". Maybe one day it'll get through. *crossing fingers*
I will admit, it was SCARY knowing I was PURPOSELY putting on weight, but it was for the greater good and I'm taking it back off now. :bigsmile: HOPEFULLY, it will pay off next weekend.... (fingers crossed!)0 -
If you find out your maintance and just add 200-300kcals first week check the scale/mirror/measurments once a week if the fat isnt going on you can afford more kcals:) start with 50%protein 40%carbs 10%fats im not female but im sure similar laws apply:)
Why would you tell her to eat 10% fats?
I revised it to 25% for a girl i never took into consideration the lower kcals duh. bout 40/32/25 i use 10% when bulking as it workd for me and is bout 80-100g per day with 5-6k kcals. So the 10-12% works well for me in my profile picture im 13st 2lbs dry i am now 17st 7lbs with my top 2 abs showing the low fat thing works for me all year round, ill have new pics up at christmas at 10% and new ones up again in april at 4-5%bf for the show. to prove size difference in 1/2 years of my method0 -
i am looking into doing a bulk/cut phase starting with bulking. i am worried about gaining to much weight(fat). how many calories do you eat and how did you decide on that amount. also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. i do not want to eat above maintance and not workout enough only to get fat!!!! any other help would be appreciated thank you!!!
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.
So you think a 130 lbs woman that eating 2500kcal to bulk should have the following
110g of protein at approx 15%bf =440kcal
52g of fat = 416 fat
411g of carbs= 1644
Dosest seem right to me there would be a bita bloat on board but everyone has there own opinion who am i to say they are wrong lol0 -
A good mate of mines woman is a competive body builder i ask him what he thinks as hes a former mr.ni himself il be seeing him tomarrow and let you know what he says.0
-
I was trying for 10% increase above maintenance, but of course figuring out maintenance is hard. I was guessing 2000 was maintenance so I was trying for 2200 or maybe a little more. I was trying for 130 grams protien, 60 grams fat a day, then whatever I wanted. I only did this for a week though.
Then I went out of town for a conference, drank too much, ended up around 3000 a day and then hurt my knee the one and only day I went to the hotel gym.
I'm not sure what my plan is now. Maybe go back to a deficit for a week while the knee heels.0 -
And yes, its scary to eat at a surplus and it's sad that more women aren't willing to do so. I've been participating in a thread about New Rules for Women and asked if anyone had tried a surplus yet and no one said yes, even though the basis of the book is GAINING muscle and strength. I love the look of muscular women (Jamie Eason type not Chyna) and so does my husband.0
-
wow i think i want to try this out during the winter months.0
-
thank you all for the help and encouraging words....i am really excited but a little scared lol.......... how much should i be working out when bulking/cutting to obtain optimal results? i think i will stick to my 2000 cals for now and see what happens? i try to eat high protein everyday and my fats are usually low most comming from nuts. one other question what do you mean by kcalorie? lol im so new to this? and how do you figure lean body mass vs. fat?0
-
The "calories" we know, and use are actually kilo-calories. A true calorie is a very small unit of measurement of energy.
http://en.wikipedia.org/wiki/Calorie0 -
thank you all for the help and encouraging words....i am really excited but a little scared lol.......... how much should i be working out when bulking/cutting to obtain optimal results? i think i will stick to my 2000 cals for now and see what happens? i try to eat high protein everyday and my fats are usually low most comming from nuts. one other question what do you mean by kcalorie? lol im so new to this? and how do you figure lean body mass vs. fat?
You would need to get your body fat measured to get your weight in lean body mass, say you where 15%bf which is low for a woman and you weight 140lbs you would be carrying 21lbs of body fat so your lean bodyfat would be 119lbs, hope this helps0 -
-
thank you all for the help and encouraging words....i am really excited but a little scared lol.......... how much should i be working out when bulking/cutting to obtain optimal results? i think i will stick to my 2000 cals for now and see what happens? i try to eat high protein everyday and my fats are usually low most comming from nuts. one other question what do you mean by kcalorie? lol im so new to this? and how do you figure lean body mass vs. fat?
I think most people would say around 3 times a week, full body workouts each time. However, a few people decide to do splits where they work a muscle group once maybe twice a week max - for them, they would be working out probably 5 or 6 times a week. You have to find out what works for you based on results you get and how much time you have to spend working out.
I workout 2-4 times a week and vary how much I do in one session depending on how many times I can go that week. Most things I only do once, but I do chest twice a week or it never improves, and I'm considering legs twice a week soon.0 -
should i net maintaince when bulking or only eat at maintance and not exercise calories? :noway: (you all are so helpful!!! thank you :flowerforyou:0
-
should i net maintaince when bulking or only eat at maintance and not exercise calories? :noway: (you all are so helpful!!! thank you :flowerforyou:
You should net OVER maintenance.0 -
i am looking into doing a bulk/cut phase starting with bulking. i am worried about gaining to much weight(fat). how many calories do you eat and how did you decide on that amount. also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. i do not want to eat above maintance and not workout enough only to get fat!!!! any other help would be appreciated thank you!!!
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.
So you think a 130 lbs woman that eating 2500kcal to bulk should have the following
110g of protein at approx 15%bf =440kcal
52g of fat = 416 fat
411g of carbs= 1644
Dosest seem right to me there would be a bita bloat on board but everyone has there own opinion who am i to say they are wrong lol
Yes, however the protein and fat targets are minimums and can be readily exceeded which lowers carbs.0 -
i am looking into doing a bulk/cut phase starting with bulking. i am worried about gaining to much weight(fat). how many calories do you eat and how did you decide on that amount. also how much exercise (lifting and cardio) needs to be done each week to ensure minimial fat gain but still gain muscle. i do not want to eat above maintance and not workout enough only to get fat!!!! any other help would be appreciated thank you!!!
Aim in the neighborhood of 15 to 20% above maintenance calories. Lift heavy 3-4 times/week.
Roughly:
1g PRO per lb lean mass.
.35-.5g FAT per lb bodyweight
remainder in carbs.
So you think a 130 lbs woman that eating 2500kcal to bulk should have the following
110g of protein at approx 15%bf =440kcal
52g of fat = 416 fat
411g of carbs= 1644
Dosest seem right to me there would be a bita bloat on board but everyone has there own opinion who am i to say they are wrong lol
Yes, however the protein and fat targets are minimums and can be readily exceeded which lowers carbs.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 397.3K Introduce Yourself
- 44.3K Getting Started
- 260.9K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.9K Fitness and Exercise
- 458 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.4K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.6K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.5K Feature Suggestions and Ideas
- 3.1K MyFitnessPal Tech Support Questions