But I don't want to eat another 800 calories.. :/
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Are you spending enough time in the gym.0
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Eat something really really calorie dense and delicious. I mean 800 calories could be a chore or it could be a delicious treat...0
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For the record, I did finish off my caloric goals tonight with Ben and Jerry's (New York Super Fudge Chunk). I also want to go on record and say I didn't have a large amount.. just 1/3 a pint
that sounds like an ideal solution to the problem :drinker:0 -
Please explain!
I am currently trying to bulk while still wanting to burn off some stubborn muffin-top and work out for an hour or so lifting weights for 6 days/week and running for an hour or so most days when I can. I try to keep my carb levels below 50g but usually end up with carb levels at 90-100g.
Does this mean I need to increase my carbs to gain lean muscle? In the past carbs have made me put on fat in all the wrong places. Obviously I need to research this some more.
Carbs do not make you fat. Eating too many calories is what makes you fat.
You are going to have a very hard time losing and gaining weight at the same time. Doesnt makes sense does it?
To bulk means to gain weight. With resistance training, proper nutrition and a moderate calorie surplus you can try to gain a higher percentage of muscle in that weight gain but some will still be fat.
To lose weight you need to be in a calories deficit. A moderate calorie deficit, proper nutrition and resistance training will help retain your muscle while you burn off mostly fat.
The third option is to try to do both at the same time. Where you eat as close to maintenance calories as you can, get proper nutrition along with resistance training. Also called body recomposition or recomp for short. Very slow process because you spend very little time at the state to do either effectively. I am talking about months of work to shift a little weight one way or the other. Females might have an even tougher time with a recomp because they are already slower to gain muscle but just as fast to gain fat as males.
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Thanks for the reply.
I guess it is the body recomp I would like to achieve. I am not fat or overweight by any means (BF says I'm too skinny) but I would like to lower my body fat percentage from 27% to around 20% but also get bigger muscles at the same time, or at least not lose the muscles that are already there. This whole thread has led me to another question, which I will ask in it's own thread so as not to derail this one.
I have lost fat before on a pretty strict low carb diet but don't know how many calories I was eating at the time. Enjoyed lots of butter and steak/lamb chops/fish/salads and fruit though so it wasn't what I would think was low calorie.0 -
This is not a goal I would usually be able to advise on... gaining weight has never been a problem for me. However, last year i was undergoing radiation therapy and was on a very strict diet which had been incredibly successful in getting me toward my weight loss goal. Of course, it was hard news to hear but when they are shooting radiation into your brain they want to make sure your body has calories it needs to do healing. I had to add as many as 1200 calories a day to my strict 1200 calorie diet. Doing this was emotionally difficult to start and doing it without starting to eat a pint of Ben & Jerry's a day was difficult. The good news was that they meant it when they said my body needed the calories, I managed to not gain a pound during that time even though I sometimes ate as much as 1500 calories more. (Of course, having gotten used to that new level of calories, when the radiation stopped I DID gain weight, LOL)
The easiest ways for me to get the calories throughout the day (another piece of the puzzle that was important) were handfuls of nuts (I was required to eat almonds and brazil nuts every day because they are good for the brain) and drink protein shakes. These became my snacks several times a day.
If this is not helpful, feel free to move on to the next post... I wish you the best.0 -
Joby - There's a guy in the gym that says/does the same thing.. and... he's fat. Yes, I know he's got massive muscles under all that fat, but he's still fat. I'll stick to my 3500 calories, 1-2lbs a week gains Just have to be consistent..
Nice! Keep doing what you're doing if your seeing good gains. Ive always been a bigger guys and with that being said, muscle growth has always been pretty easy for me (guys in high school always asked what i take to gain so quick, i just love to eat) BUT cutting the fat is my challenge. haha0 -
he's trying to put on weight.Well, I guess I was just concerned at what people were telling you to eat! Glad to hear you eat well!
higher calorie foods- that people claim are "dirty" are your best friend.
Trying to eat over 3000 calories EVERY single day- regardless of if you are hungry is a chore.
Bulking is not the time to be concerned with how clean one's food is.
Waldo as usual- saves the day.
body recomp takes forever- waldo can expound- but there is a reason why body builders bulk and cut- it's a more efficient use of their time.I guess it is the body recomp I would like to achieve
Pick one and go for it- recomping will probably leave you frustrated and not seeing results.0 -
he's trying to put on weight.Well, I guess I was just concerned at what people were telling you to eat! Glad to hear you eat well!
higher calorie foods- that people claim are "dirty" are your best friend.
Trying to eat over 3000 calories EVERY single day- regardless of if you are hungry is a chore.
Bulking is not the time to be concerned with how clean one's food is.
Waldo as usual- saves the day.
body recomp takes forever- waldo can expound- but there is a reason why body builders bulk and cut- it's a more efficient use of their time.I guess it is the body recomp I would like to achieve
Pick one and go for it- recomping will probably leave you frustrated and not seeing results.
QFT.
You rock Jo.0 -
This is why I buy a mass gainer... Depending on my macros and how much time I have left before I need to sleep, I may rely on a mass gainer shake... I have 1 available just in case, but I don't rely on it for my weight gain.0
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For those who are curious (and there have been a few), I have been successful on my bulk. I am only one month in, but for the month of January, I averaged 3450 calories a day with 27% coming from Protein (about 233g a day), 28% from fat and 45% from carbs. I am in the gym 4 times a week doing a 4 day split and have seen my numbers go up pretty much every week. I have gained 8 lbs so far, BF% has stayed very low (sub 10%) and all of my measurements have increased. I'll make another post in the next day or two detailing my first month for those interested in "what I'm doing".
Also, my diary is, always has been and always will be available for anyone to view 0 -
1 pop tart is 200cals. 4 pop tarts = 800cals. ****loads of carbs too. My go to quick carb source when required. Don't fill you up at all either 0
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1 pop tart is 200cals. 4 pop tarts = 800cals. ****loads of carbs too. My go to quick carb source when required. Don't fill you up at all either
But...the sugar.0 -
Eat 15 Oreos. 800 calories will be gone.
800 calories at night without carbs...Oreos are not a good choice...casein proteins, only way other than weight gainers... Have to increase intake in proteins throughout the day as you don't wanna add fat0 -
Eat 15 Oreos. 800 calories will be gone.
800 calories at night without carbs...Oreos are not a good choice...casein proteins, only way other than weight gainers... Have to increase intake in proteins throughout the day as you don't wanna add fat
Why without carbs? And what difference does timing make?0 -
Eat 15 Oreos. 800 calories will be gone.
800 calories at night without carbs...Oreos are not a good choice...casein proteins, only way other than weight gainers... Have to increase intake in proteins throughout the day as you don't wanna add fat
Why without carbs? And what difference does timing make?
I had to peruse your other posts to see if you were being sarcastic or not.
Yes, according to old mate who wrote Carb Backloading we should be having ALL of the carbs at night.
Personally, if you want to get all particular about nutrient timing, I would have the majority around training time. Just remember that the timing is far less important than total amount.
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Eat 15 Oreos. 800 calories will be gone.
800 calories at night without carbs...Oreos are not a good choice...casein proteins, only way other than weight gainers... Have to increase intake in proteins throughout the day as you don't wanna add fat
Why without carbs? And what difference does timing make?
I had to peruse your other posts to see if you were being sarcastic or not.
Yes, according to old mate who wrote Carb Backloading we should be having ALL of the carbs at night.
Personally, if you want to get all particular about nutrient timing, I would have the majority around training time. Just remember that the timing is far less important than total amount.
After looking at this for quite a while, FACE..BODY/ FACE...BODY... i am still very confused as to whether i'd be okay with this fairy visiting me at night or not.
I mean, i suppose it would be new and interesting..
ETA, i eat a bunch of carbs before working out or my lifts suck.0 -
I am finding it so difficult to eat the number of calories I need to gain weight.
My pie chart is heavy on fat and carbs as I am eating avocados, nut butters and adding coconut oil to smoothies to add calories. All I have managed to do is make myself feel bloated and gassy:( and I'm still not making my calorie goal. I have celiac disease and IBS, I'm eat fish and eggs, but no other animal products. I have yet to eat 1630 calories. Any ideas? No wheat, barley rye (gluten), no dairy and no meat or poultry!0 -
Oreo's are an amazing choice for mass gainers- milk + oreo- how is this EVER a bad idea!!!! you cannot eat 3000+ calories in protein a day- it's not realistic- or healthy or conducive to building muscle. They are called macros- protein carbs and fat- and you need all three. Not just one.Eat 15 Oreos. 800 calories will be gone.
800 calories at night without carbs...Oreos are not a good choice...casein proteins, only way other than weight gainers... Have to increase intake in proteins throughout the day as you don't wanna add fatQFT.
You rock Jo.
it's all Waldo's fault I am the way I am!!! LOL. But thank you.
LMAO- carb fairy. LULZ- my cats would eat him I think.0 -
I am finding it so difficult to eat the number of calories I need to gain weight.
My pie chart is heavy on fat and carbs as I am eating avocados, nut butters and adding coconut oil to smoothies to add calories. All I have managed to do is make myself feel bloated and gassy:( and I'm still not making my calorie goal. I have celiac disease and IBS, I'm eat fish and eggs, but no other animal products. I have yet to eat 1630 calories. Any ideas? No wheat, barley rye (gluten), no dairy and no meat or poultry!
Wow, that's a lot of food you can't eat. I can see why this would be difficult for you.
I also have coeliacs and eat a lot of rice, potatoes and other starches...You could maybe cook up some fried rice with fish and eggs in it? Make some kind of shrimp stir-fry?
Coconut milk/cream products are very calories dense - a can has around 1000 calories, which you can sip on throughout the day or cook into a curry.
I also personally find baked bananas to be a godsend... Seriously: bake some bananas in your oven, microwave them, eat them with a bit of sugar, cinnamon and/or dairy free ice cream and you could probably down an easy 2000kcal in minutes, I know I could.0 -
This thread is better than school. Thanks guys! Muscles are the answer to so many issues. I'm a completely different creature now that I have some.
Can anyone answer me this? Why does Lyle McDonald advocate low fat when bulking? He may have changed his tune, or not be very highly rated here, but if seem to remember him saying that your excess cals are less likely to go to fat and more likely to go to muscle if there is a higher protein and carb content.
Is there anything in this? Or is it a way to lull fat phobes like me in to spending money on his diets?0 -
This thread is better than school. Thanks guys! Muscles are the answer to so many issues. I'm a completely different creature now that I have some.
Can anyone answer me this? Why does Lyle McDonald advocate low fat when bulking? He may have changed his tune, or not be very highly rated here, but if seem to remember him saying that your excess cals are less likely to go to fat and more likely to go to muscle if there is a higher protein and carb content.
Is there anything in this? Or is it a way to lull fat phobes like me in to spending money on his diets?
I'm guessng it's because in order to get sufficient carbs, you have to back off on fat. And carbs are known to be muscle-sparing. That said, most bulking diets push 25-30% fat. I feel pretty good around this level.0 -
Springfield - While the body needs all three macro-nutrients, when trying to build muscle, two things are most important: 1) having the stuff you need to actually build the muscle (protein), and having the stuff you need to fuel the muscle (carbs).
That's my take on it anyway..0 -
Also, to second what Fit said, I seem to have fallen naturally between that 25-30% range for fat on my current bulk. Even at this level, my BF% increase is almost negligible (with 8lbs gained so far). Granted, I started at a low BF%.
Lyle actually talked about how when you have less fat, you are less likely to gain fat as you bulk. The more fat you have, the more likely you are to gain fat when bulking. That's why he recommends only bulking to about 15% BF before beginning your cut (not sure what it would be for women.. maybe 25%). After 15%, he feels that the rate of fat gain surpasses muscle gain. In the same vein, if you are over 15%, he recommends cutting to down below that before you start to bulk.0 -
Also, to second what Fit said, I seem to have fallen naturally between that 25-30% range for fat on my current bulk. Even at this level, my BF% increase is almost negligible (with 8lbs gained so far). Granted, I started at a low BF%.
Lyle actually talked about how when you have less fat, you are less likely to gain fat as you bulk. The more fat you have, the more likely you are to gain fat when bulking. That's why he recommends only bulking to about 15% BF before beginning your cut (not sure what it would be for women.. maybe 25%). After 15%, he feels that the rate of fat gain surpasses muscle gain. In the same vein, if you are over 15%, he recommends cutting to down below that before you start to bulk.
Thanks! I've been looking for this golden nugget in my cluttered old brain! I knew there was something going on like that and why shorter bulk cycles were what I instinctively wanted to do. I spent about a year buying obsessing on and doing his diets, but have forgotten quite a lot of the info. I'm sure he also mentioned that if you eat less fat when you do a carb refeed, it will have less chance of going to body fat (but I can let that mystery go, it's too against the grain).
I'm noticing how much my extra muscle and muscle repairing from lifting is just tearing through those calories. I ate like a pig for the last two weeks on holiday and just did minimum cardio, and I think I'm pretty much the same measurements, feels like being 15 again when i worked as a stable hand! No numbers to prove this though.
Great job so far! Amazing stuff..0 -
I'm sure he also mentioned that if you eat less fat when you do a carb refeed, it will have less chance of going to body fat (but I can let that mystery go, it's too against the grain).
This is very specific to UD2 or other cyclical keto diet where you are fully glycogen depleted. The refeed should still be low in fat if possible as the primary goal is to replenish glycogen stores.
It's not really relevant to a typical bulking diet though 0 -
I eat every 2 to 3 hours. I aint easy...
But...
Milk makes it kind of easy.
Carbs protein fat and calories.
Protein shakes with some honey in em
Brown rice in a rice cooker is pretty easy.
You can eat on a tub of brown rice all day and that really adds up.
There I fixed it.
Old school builders just did a gallon of milk a day.0 -
Four tablespoon of peanut butter. Easy.0
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RIGHT?! I dream of having this calorie limit. Haha!0
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I'm sure he also mentioned that if you eat less fat when you do a carb refeed, it will have less chance of going to body fat (but I can let that mystery go, it's too against the grain).
This is very specific to UD2 or other cyclical keto diet where you are fully glycogen depleted. The refeed should still be low in fat if possible as the primary goal is to replenish glycogen stores.
It's not really relevant to a typical bulking diet though
Yes, I did UD2 for a few cycles. OMG. Never been through anything as tough as that. The refeed was before AND during the power lifting muscle building period. Therefore I assume it was an excess to a) pump the muscles up with glycogen in preparation for The power lifting part of the week and b) build muscle. Lyle is a crazy genius. This diet was the one where I became convinced of short term bulking. People who hadn't seen me for a week or three would see me and double take, and Saturdays at the gym I was scaring myself with my strength. It was almost unnatural.
I was just wondering how that is different from the excess carb protein and fat ratios for bulking. UD2 was a successful bulk and cut for me. I wasn't so much a noobie, but maybe more than I thought I was as it had been a year or three since the last lifting period.0 -
I'm sure he also mentioned that if you eat less fat when you do a carb refeed, it will have less chance of going to body fat (but I can let that mystery go, it's too against the grain).
This is very specific to UD2 or other cyclical keto diet where you are fully glycogen depleted. The refeed should still be low in fat if possible as the primary goal is to replenish glycogen stores.
It's not really relevant to a typical bulking diet though
It can be generalized to all refeeds though.
Refeeds, when used for hormone control when cutting while lean should be as low fat as possible, whether following UD2, a CKD, or just doing something basic like linear cutting w/ weekly refeeds. The same principles apply, you want the fast acting carb jolt (fat interferes with digestion speed) and you are knocking your body temporarily out of the deficit, any available fat will be stored.
The only reason I can see to go lower fat when bulking is when you're quite far from noob status and your volume work is frightening; that demands a ton of fuel.0
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