Caloric surplus spread and magnitude during bulk

job187

Hello guys and gals!

I'm 1 week into my first bulk in a very long time and I've run into a couple of questions.

I've never attempted to carfully monitor and follow a caloric intake schedule and macronutrition plan before so even tho my initial goal was 2500 minimum kcal/day, I more often than not overshoot by 500-1500 kcal because I "use up" all of my kcal in the beginning of the day, but I'm afraid to skip meals because it might hurt my gains.
So I was wondering wether or not it is better for me to entirely skip meals on days that i use up my kcal to meet my dayly goal? Or would this period of "malnutrition" hurt my gains in the gym?

My other question is on how large of a caloric surplus is enough for a serious bulk. My goal is to be on a bulk for as long as possible to maximize both musclevolume and strengthgains – but if I gain a kilo per week I'll be a sumowrestler by the end of the year.

Any help at all would be apreciated.

/Johan

JNick77

Hello guys and gals!

I'm 1 week into my first bulk in a very long time and I've run into a couple of questions.

I've never attempted to carfully monitor and follow a caloric intake schedule and macronutrition plan before so even tho my initial goal was 2500 minimum kcal/day, I more often than not overshoot by 500-1500 kcal because I "use up" all of my kcal in the beginning of the day, but I'm afraid to skip meals because it might hurt my gains.
So I was wondering wether or not it is better for me to entirely skip meals on days that i use up my kcal to meet my dayly goal? Or would this period of "malnutrition" hurt my gains in the gym?

My other question is on how large of a caloric surplus is enough for a serious bulk. My goal is to be on a bulk for as long as possible to maximize both musclevolume and strengthgains – but if I gain a kilo per week I'll be a sumowrestler by the end of the year.

Any help at all would be apreciated.

/Johan

I don't know your body stats but initial thought is that 2500 calories is too low for a bulk. Google Massive Eating by Dr. John Berardi, great read on bulking. Plus, I believe he has a calculator to do the calculations for you. It almost sounds like you do the whole "eating back your exercise calorie thing", I wouldn't do that. Find your goal calorie target and just eat that every day. One thing you can do is hit your calorie goals every day but on days you don't lift adjust your calories from something like 40%/40%20%(c/p/f) to 20%/40%/40% (c/p/f) on non-lifting days.

Hendrix7

1 - Go back and workout out your TDEE, generally you would bulk at 300 or so cals over this.

2 - You cannot be 'Malnourished' on a bulking diet, overall average calorie and macro intake is far more important than if you go for 3-4 hours without eating. Don't believe the "you must eat every 3 hours" broscience.

Seems like you need to go back to square 1 with the diet though.

http://www.t-nation.com/readArticle.do?id=1793585

http://www.t-nation.com/readArticle.do?id=1795045

^^^ would be a good start

job187

Awsome! Thanks alot