Heavy Lifters please .... advice needed

diver71_au

Hi all ...

I used to be a much larger guy and to date have dumped around 30kg using this site to reach the point where I am about 70% happy with my body. That other 30% is where this thread comes in.

I have recently (3 weeks ago) started on a heavy lifting program to try and build a little on my scrawny frame and to tighten and tone this flesh package that covers me.

I have a great trainer and the advice re the lifting I have received is great but other than "maintain hydration and "get in around 1.5gr protein for each kg of body weight" he has not been so good on the eating advice.

My questions are:
1) How much of a calorie surplus should I be looking at
2) Should I be shooting for this surplus every day - or only days when I lift (the other three days I do cardio)
3) How much weight should I expect to put on and how quickly - I don't want to be a fat bast_rd again so this scares me.

dcurzon

work out your 'maintenance' calories, and adjust upwards from there, perhaps +500 per day. every person is different, so you'll need to check the scales weekly and see how its working out for you. if the weight is coming on too fast, reduce the cals a bit. if theres no gain, increase a bit.

T34418l3angel

I don't know if I'm considered a "heavy lifter" but I lift at my heaviest... Anywho it depends on the person I think. I usually up my calories by 300-400 on lift days only, I find this works best for me. Since I've been lifting I've gained 8 lbs of non fat mass according to my last bod pod reading. And you won't be a fat Bastardd! Your building muscle not fat....

diver71_au

bumping to see if anyone else can add advice

Hendrix7

1 - no more than 500 calories above maintenance,I would start at +300
2 - this is everyday, if your main aim is to build muscle I would cut down the cardio to once or twice a week
3 - no more than 3-4lb a month at the most

http://www.jcdfitness.com/2009/10/the-former-fat-boy-syndrome/