16 cals a day above maintenance for 10lb muscle a year?

Matt_Wild

Your thoughts on Mike Mentzers 10lb of muscle per year statement.

1lb of muscle = 600 calories. 10lb of muscle therefore 6000 calories. 600 calories divided by 365 days is 16 calories... 4g of protein.

FitBeto

If only life was this easy.

I do the same with my check book, yet I am no Bill Gates

Chadomaniac

no one truelly knows their maintanance calories , it varies from day to day and think about how quick one can burn 16calories . it would 100% make sense if we knew exactly how much calories we burning and consuming

Helloitsdan

Sure would take the fat gains fear out of the equation...

testease

Most advanced trainee's would kill for 10lbs of muscle a year.

However with such inaccuracies in food labeling, calorie tracking, day to day energy expenditure. It would be impossible to ensure a caloric surplus of 16 calories per day.

Matt_Wild

However, does it therefore not make more sense to eat perhaps a few hundred above maintenance and thus gain maximal muscle without getting fat?

Martucha123

is really 1 lb of muscle just 600 kcal?
1 lb of fat is 3500, and i think Lyle Mcdonald said to gain 1 lb of muscle you need to eat extra 2800, but I'm not 100% sure about that

Edited to add this link

http://leanmassgains.com/the-7-fundamental-questions-for-a-one-pound-muscle-mass-gain

according to this you need 3500 kcal

and I think all the smart guys out there agree, that you don't need to eat TDEE +200-500/day kcal to built muscle, but the most efective (fast) way to add muscle will be by going through cutting and bulking cycles...

testease

yes, smaller surpluses, 100-200 calories over will yeild better results then a full blown fulk. Cuts down on dieting time, which allows more time in building phases.

Chadomaniac

would make perfect sense to eat around 100-200cals above maintanance , theres no need to consume 3500+ calories on a daily basis and gain tons of extra fat for a bit of muscle .

ArroganceInStep

However, does it therefore not make more sense to eat perhaps a few hundred above maintenance and thus gain maximal muscle without getting fat?

It does, and a lot of people do that (the whole lean bulk thing). Thing is even a few hundred calories can be rounding errors. In the US food labels can be off by a HUGE amount, I'm sure it's comparable at best in other parts of the world. Even someone being completely faithful to logging could easily mis-judge calories by a few hundred on a daily basis.

So while it is 'simple', it's not an easy thing to do.

Chadomaniac

yes, smaller surpluses, 100-200 calories over will yeild better results then a full blown fulk. Cuts down on dieting time, which allows more time in building phases.

nice thinking lol

Martucha123

yes, smaller surpluses, 100-200 calories over will yeild better results then a full blown fulk. Cuts down on dieting time, which allows more time in building phases.

nice thinking lol

Im doing this right now
eating TDEE+100, hoping more then half of my gain will be muscles

Matt_Wild

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

Chadomaniac

i would hit 200 above tdee just to be sure 1400cals a week surplus

Chadomaniac

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

that is a huge maintanance , are u a hard gainer? doesnt look like it at all

ArroganceInStep

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

You're also pretty close to your genetic potential. At that point I think there's even more incentive for small bulks/cuts over big ones.

Chadomaniac

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

You're also pretty close to your genetic potential. At that point I think there's even more incentive for small bulks/cuts over big ones.

this is true

Matt_Wild

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

that is a huge maintanance , are u a hard gainer? doesnt look like it at all

I'm an ectomorph if you believe it! Its taken 7 years to get where I am now...

testease

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

That would tell me your maintenance is a lot higher then 4200.

Mine is 4500 according to a BMF, and thats with a desk job. BMF has been known to underestimate workout calorie burns too.

So if you are more active during the day i wouldnt be surprised you are closer to 5000-5500.

solarpower03

I would rather eat at TDEE and let the minor inaccuracy in estimation contribute to lean muscle gain.

Matt_Wild

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

That would tell me your maintenance is a lot higher then 4200.

Mine is 4500 according to a BMF, and thats with a desk job. BMF has been known to underestimate workout calorie burns too.

So if you are more active during the day i wouldnt be surprised you are closer to 5000-5500.

I'm a desk jockey! LOL

Chadomaniac

im an endo-meso i hate it ! gain fat easy , takes forever to lose it!

Martucha123

I would rather eat at TDEE and let the minor inaccuracy in estimation contribute to lean muscle gain.

the same inaccuracy may contribute to losing weight when you are hoping for gain...

ArroganceInStep

the same inaccuracy may contribute to losing weight when you are hoping for gain...

True, but to be fair most inaccuracies, at least in more modern cultures, err to the side of too many calories and not too few. End of the day you figure out a balancing point.

Matt says he needs 6k calories to gain any weight. Doesn't really matter if in reality that's 4k calories or 40k. It's the measure he can fairly reliably go by to see results.

ironanimal

My maintenance is 4200 or so. I find unless I eat at least 6000 cals a day, I barely gain. I know at 6000 I will excrete a lot of unused energy but even then I'll gain 1lb week (and no doubt, a small amount of muscle, mostly fat!).

that is a huge maintanance , are u a hard gainer? doesnt look like it at all

Don't forget, he is also huge.

Matt_Wild

LOL cheers Animal. I'm currently 112kg, so 246lb after losing 6kg in a month being ill, was at 260lb! :sad:

myofibril

Your thoughts on Mike Mentzers 10lb of muscle per year statement.

1lb of muscle = 600 calories. 10lb of muscle therefore 6000 calories. 600 calories divided by 365 days is 16 calories... 4g of protein.

I think he has mixed up the energy yield from 1lb of muscle if used as a source of power for the body as opposed to the total energy requirement for building 1lb of muscle over and above your TDEE. They are different things obviously.