lean bulking

BrofessorPHD
BrofessorPHD Posts: 42 Member
in Goal: Gaining Weight and Body Building
Just curious to see the caloric intake of others trying to lean bulk...autumn is coming soon and its that time of year again to start putting on some LBM!

I found best sucess around 2700 calories ( Lifted hard 4 days a week, no cardio)
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Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    2900 calories for bulk. My TDEE is 2600 calories, and I cut on 2000 calories.
  • Fithealthyforlife
    Fithealthyforlife Posts: 866 Member
    I'm eating around 3000 right now, give-or-take depending on exercise level (275-cal surplus). Not sure if this is my sweet spot yet, as I'm new to this and I've been slowly increasing calories and exercise intensity over the past 3 weeks. Maintenance is supposedly 2600 for me, according to MFP. But everyone's a little different. I was eating around 500 under maintenance before starting the bulk diet. I've been lifting fairly intensely for 2 weeks now.
  • Kr1ptonite
    Kr1ptonite Posts: 789 Member
    Im bulking on around 2970 at the moment. And just seeing how it goes week to week.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Tagging to follow. Maintaining at 2800 cal. Thinking about starting a bulk in oct. though about targeting 3200.
  • j6o4
    j6o4 Posts: 871 Member
    Just up my caloires from 3300 to 3400 because i wasnt gaining any more from eating 3300. Weird thing is that I lowered my protein intake by 5% and increased my carbs by 5% and I lost a bit of weight :ohwell: , I'm still getting about 1.3x my body weight in protein.
  • RobP1192
    RobP1192 Posts: 310 Member
    My TDEE is around 2900. So i'm taking in anywhere from 3100-3300 daily. I'm putting on weight little by little. Figure as long as i can see some kind of abs, i'll keep doing it this way. Still tracking macros and eating fairly clean. Not using bulking as an excuse to gorge on bs.
  • AxelM81
    AxelM81 Posts: 5 Member
    MY TDEE is around 3500, so I eat around 4 to 5000kcal a day on weight training days, around 3000 to 3500 on cardio days (e.g. martial arts, running, ....), 2500kcal on non training day and then one fasting day on Sunday of 600 to 800kcal to keep the fat off... So essentially calorie cycling with a fasting day, and I also do the 16/8h intermittent fasting and works amazingly well! Gaining muscle and still losing fat
  • takumaku
    takumaku Posts: 352 Member
    Main. days: 1950
    Clean bulking days: 2200
    Cardio days: 1950 + cardo miles (it varies depending on the weather and my mood).

    Protein stays the same: 1 gram per lb of weight.
    Fat: 20-30%
    Carbs: 50-60%
  • GODfidence
    GODfidence Posts: 249 Member
    I'm curious as well.
    I see buff dudes on here eating like 1800,1900,2000 calories per day
    But they're freaking huge.
    I don't get it. I've been basically in maintenance for 4 months
    At 2500 per day average.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    4x a week 2550 cals (training days)

    3x a week 2107 cals (rest days)


    about .5 lb a week gain
  • CaptainHNNNGGG
    CaptainHNNNGGG Posts: 205 Member
    Maint around 3500..

    On that 4K bulk time soon
  • adambannon
    adambannon Posts: 52 Member
    I've been eating around 3500 and I'm stuck around 170. I want to get to about 185. I started at 133 for real (former ED) but now that I'm consuming 3500 calories I feel sick if I eat anymore. There's only so much time in the day as well lol. I can't believe how different everyone's metabolism is. Some of you bulking at 2500 calories I just shake my head lol.
  • BrofessorPHD
    BrofessorPHD Posts: 42 Member
    good info guys.... a lot of the bro's on the bodybuilding.com all say they bulk at 4000 +. Everyone is different but it seems more of a consensus over there...

    Everyones responses here fall in line with what i would expect to see...i saw most success around 2800 when i was not cheating and #yoloing. you only need a couple hundred increase...

    thanks
  • LCgymnast
    LCgymnast Posts: 258
    I'm around 1500 a day, but people have said I need more to help build muscle. I'm not a body builder, but I do love lifting. Any advice?
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm gaining very slowly at about 3400/day. Maintenance seems to have increased after having reversed slowly out of my previous cut.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I'm around 1500 a day, but people have said I need more to help build muscle. I'm not a body builder, but I do love lifting. Any advice?

    I eat more than 1500 when I am cutting. What is your TDEE?
  • Ophidion
    Ophidion Posts: 2,065 Member
    bump sorry I forgot to add I'm eating between 2660cals on rest days and averaging about 3300cals on work out days. But still working it out as my gains are not consistent yet.

    A link that was put up yesterday on the forums that is relevant...

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

    and another good link...

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
  • Ophidion
    Ophidion Posts: 2,065 Member
    bump for more helpful info hopefully
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
    Huh. Weird.

    I'm 5'5 130lbs (just hit that btw! :D) and have been shooting for 2600kcal a day for 1kg a month (.5lb/.25kg weekly)... A lot of guys heavier than me seem to be eating around the same. Dafuq.
  • Lorix94
    Lorix94 Posts: 108 Member
    Reverse dieting now I m at 2678 wich seems to be really close to my maintain
    Working out 4 times a week as well
  • ndj1979
    ndj1979 Posts: 29,136 Member
    bump to follow...as mid to end september I will be increasing cals to maintenance and then slight bulk...
  • Fithealthyforlife
    Fithealthyforlife Posts: 866 Member
    Huh. Weird.

    I'm 5'5 130lbs (just hit that btw! :D) and have been shooting for 2600kcal a day for 1kg a month (.5lb/.25kg weekly)... A lot of guys heavier than me seem to be eating around the same. Dafuq.

    Read my post in the former fat boy/ girl thread. There is individual variation in calorie needs. The most important things you can do are be consistent, and track your weight and intake over time. 2600 may well be enough for you. Or not.
  • CARBLEGEND
    CARBLEGEND Posts: 47 Member
    ez just eat a bit more a day make sure you cycle your calls and u will
    lean gain
  • Fithealthyforlife
    Fithealthyforlife Posts: 866 Member
    I think people are comparing apples to oranges. Looks like some have listed net calories while others have listed totals including after burns.
  • mikemc620
    mikemc620 Posts: 129 Member
    I have been at about 2900 and maintaining so i have recently gone up to 3100 and will probably end up going higher than that when all is said and done. I think that I was actually at 3300-3400 last winter.
  • shmerek
    shmerek Posts: 963 Member
    We are exactly the same size, don't know about your age but for me 2600 would be overshooting by about 400 calories for a lean bulk methinks
  • Moarenergy
    Moarenergy Posts: 5 Member
    I not long finished 6 weeks of UD 2.0, lost about 18% body fat, not on that diet alone though. I was fasting and in a caloric deficit of about 600 before hand. Currently around 8% bodyfat at 93kgs and eating about 2800 Calories but still losing about 100 grams a day. Im going to up my fat intake on Monday another 10 grams to see how that goes for 1-2 weeks. Maintenance is calculated at around 3400, but I'm erring on the side of caution getting there. Everyones metabolisim is different and I don't want to risk putting on too much fat in my current bulk phase. AIming for a weight gain of about 500grams a month. Been lifting 15+ years. Nattty for lyfe

    edit:spelling
  • rumple2014
    rumple2014 Posts: 79
    I have no idea what my bf% is tho I'm 5ft 10 140 pounds and still doing the strong lifts 5x5 program and eating between 2500 and 2900 calories a day! Consuming about 180 grams protein and 80 grams fat all healthy fats! Prob not eating enough carbs. ATM I am just slows adding weight as the program dictates! Tho the squats are doing my legs in! More so the very top of my legs! Not sure of any progress just yet lol! But just gonna chug along ! Rome weren't built in a day lol!
  • iPlatano
    iPlatano Posts: 487 Member
    Im 6'0 and weight 167 pounds (160 weight goal) I Wasn't counting calories while bulking. Ive been dieting for about 2 almost three month now and Im losing 1.5-2 pounds a week while eating 2200 calories, which tells me that my maintenance calories should be around 2725.
  • garyx24
    garyx24 Posts: 3
    5'10 148lbs now. My macros are 3500 calories, 438 carb, 78 fat, 263 protein

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