Question

elishazf

Hi so I'm trying to bulk up after losing 45 pounds. I'm aware you have to start eating more when lifting weights to build muscle and such but I'm wondering how much more? I used to have my diet preset set to 2 pounds per week and just recently set it to maintain each week. I was wondering if that was the right setting to set it to or if I should set it to a lower one or a higher one. I'm 5' 11" and 152 pounds if that helps


Thanks!

jstandfield

To bulk without adding alot of fat go no higher than 300 calories per day. Set your macros to 40 percent carbs, 40 percent protein, and 20 percent fat. Adjust those as you need but that's a good start. Make sure you lift heavy with a good amount of of intensity especially focus on compound lifts. I hope this helps.

elishazf

Yeah that helps a lot. So should I eat no more than 300 calories over my maintenance goal? I just want to make sure I don't gain any fat or anything. I read somewhere you should eat between 250-500 over your maintenance goal. So since mine is 2500 i'd eat around 2750

and should I eat the same amount everyday or should I decrease it on days that I don't lift?

Chief_Rocka

Increase estimated maintenance calories by 10%. If you don't start gaining weight after a few weeks, add another 10%. Repeat as needed.

Troublemonster

Both gave good advice. I am in your same boat. I went up by 250 calories and lift as heavy as I can manage. I am definitely seeing changes in everything except weight gain. I know it's scary after all that work you've done to eat more but if you do it right and keep your workouts high intensity you'll be okay.

What's the worst that can happen? You pick up more fat than you wanted and you do a couple weeks of cutting to take it back off. After cutting 45 lbs you certainly know how to get that done.

elishazf

thanks for the advice everyone! I just didn't want to over do the eating but I also didn't want to eat too little and not gain any muscle