WOMEN BULKING

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  • Sidesteal
    Sidesteal Posts: 5,510 Member

    You should net OVER maintenance.

    ^ That.
  • mrdee555
    mrdee555 Posts: 178 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!!! :love:

    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.



    Dont care who you are 1 gram of protein per 1lbs of lean body weight in barely maintanance never mind trying to put on lean muscle 1.5g-2g would be a hell of alot better IMO of course
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