Extra calories on lifting days?
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CleanBulking
Posts: 12 Member
Hi!
I just signed up here yesterday. I'm trying to gain about 15 lbs of muscle (and hopefully no fat) so I'm tracking my food here to clean up my diet and make sure that I am eating enough good food. I understand not adding extra calories for lifting if you're trying to drop weight, but that doesn't seem logical to me since I'm trying to gain.
I lift for 40-50 minutes MWF following the Texas Method and run about 40 minutes on one or two other days of the week. MFP gave me 830 extra calories for my 5.3 mile run yesterday, but nothing for my heavy lifting session today. I don't want to hinder my gains by not eating enough on lifting days. Would it be reasonable to conservatively add 400 calories (about half of my run calories) to my target on those days?
Thanks!
I just signed up here yesterday. I'm trying to gain about 15 lbs of muscle (and hopefully no fat) so I'm tracking my food here to clean up my diet and make sure that I am eating enough good food. I understand not adding extra calories for lifting if you're trying to drop weight, but that doesn't seem logical to me since I'm trying to gain.
I lift for 40-50 minutes MWF following the Texas Method and run about 40 minutes on one or two other days of the week. MFP gave me 830 extra calories for my 5.3 mile run yesterday, but nothing for my heavy lifting session today. I don't want to hinder my gains by not eating enough on lifting days. Would it be reasonable to conservatively add 400 calories (about half of my run calories) to my target on those days?
Thanks!
0
Replies
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well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.0 -
Why are you running if you are bulking?0
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You are correct that in order to gain muscle you will need to be in a calorie surplus. From a standpoint of body composition, it doesn't matter if you eat more on the days you lift. More importantly is the amount of calories you get over a period of time, say a week. but if eating more on lifting days and less days helps you in terms of energy or whatever else then by all means go ahead. So it's personal preference really0
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Hi!
I just signed up here yesterday. I'm trying to gain about 15 lbs of muscle (and hopefully no fat) so I'm tracking my food here to clean up my diet and make sure that I am eating enough good food. I understand not adding extra calories for lifting if you're trying to drop weight, but that doesn't seem logical to me since I'm trying to gain.
I lift for 40-50 minutes MWF following the Texas Method and run about 40 minutes on one or two other days of the week. MFP gave me 830 extra calories for my 5.3 mile run yesterday, but nothing for my heavy lifting session today. I don't want to hinder my gains by not eating enough on lifting days. Would it be reasonable to conservatively add 400 calories (about half of my run calories) to my target on those days?
Thanks!
Wow, if you are trying to bulk and running I suggest 20 minutes of hitt a couple times a week that's it; none of this 5+ mile crap, all that is doing is making you need more calories and taking away for the needed recovery of said muscle in order for them to grow.0 -
Why are you running if you are bulking?
I'm running just to maintain cardio fitness so I can keep up with my kids.0 -
Why are you running if you are bulking?
I'm running just to maintain cardio fitness so I can keep up with my kids.
2x20min HIIT/week then, more energy for the kids and less time working out and more recovery time for muscles to grow0 -
there is a website called "If It Fits Your Macros"....google it and check it out. It has a calculator for bulking (gaining muscle) and cutting (losing fat).0
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well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.
JoRocka,
I know I will gain some fat, but I want to minimize that since I have enough fat already. My work gives free annual health screenings in May where they measure your weight, bodyfat, bmi. From 2013 to 2014, I gained 5.5 lbs and lost 0.5 lb of fat. I know 5.5 lbs in a year isn't much, but I wasn't consistent at all with my diet and exercise since my wife had a baby in December.
Lifting for strength is priority over running for me now. I used to run 6 days a week training for marathons so 1 or 2 short runs a week isn't that much.
I don't know my maintenance level for calories. MFP said I should be eating 2630 calories/day, I chose the gain 0.5 lb/wk option.
Thanks for all the tips. Purposely bulking is completely new to me so you gave me a lot to ponder.0 -
there is a website called "If It Fits Your Macros"....google it and check it out. It has a calculator for bulking (gaining muscle) and cutting (losing fat).
Thanks! I'll check it out.0 -
Why are you running if you are bulking?
I'm running just to maintain cardio fitness so I can keep up with my kids.
Right now, even though I am on a "cut"
My cardio is light.
2 x a week....~45 min.
Stair master and elliptical.0 -
JoRocka,
I know I will gain some fat, but I want to minimize that since I have enough fat already. My work gives free annual health screenings in May where they measure your weight, bodyfat, bmi. From 2013 to 2014, I gained 5.5 lbs and lost 0.5 lb of fat. I know 5.5 lbs in a year isn't much, but I wasn't consistent at all with my diet and exercise since my wife had a baby in December.
Lifting for strength is priority over running for me now. I used to run 6 days a week training for marathons so 1 or 2 short runs a week isn't that much.
I don't know my maintenance level for calories. MFP said I should be eating 2630 calories/day, I chose the gain 0.5 lb/wk option.
Thanks for all the tips. Purposely bulking is completely new to me so you gave me a lot to ponder.
Any idea what your BF% is??
Cause I don't know that bulking is needed or should be done if you are over ~18% BF0 -
JoRocka,
I know I will gain some fat, but I want to minimize that since I have enough fat already. My work gives free annual health screenings in May where they measure your weight, bodyfat, bmi. From 2013 to 2014, I gained 5.5 lbs and lost 0.5 lb of fat. I know 5.5 lbs in a year isn't much, but I wasn't consistent at all with my diet and exercise since my wife had a baby in December.
Lifting for strength is priority over running for me now. I used to run 6 days a week training for marathons so 1 or 2 short runs a week isn't that much.
I don't know my maintenance level for calories. MFP said I should be eating 2630 calories/day, I chose the gain 0.5 lb/wk option.
Thanks for all the tips. Purposely bulking is completely new to me so you gave me a lot to ponder.
Any idea what your BF% is??
Cause I don't know that bulking is needed or should be done if you are over ~18% BF
According to the health screening, I'm 15.4% @ 200 lbs.0 -
well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.
JoRocka,
I know I will gain some fat, but I want to minimize that since I have enough fat already. My work gives free annual health screenings in May where they measure your weight, bodyfat, bmi. From 2013 to 2014, I gained 5.5 lbs and lost 0.5 lb of fat. I know 5.5 lbs in a year isn't much, but I wasn't consistent at all with my diet and exercise since my wife had a baby in December.
Lifting for strength is priority over running for me now. I used to run 6 days a week training for marathons so 1 or 2 short runs a week isn't that much.
I don't know my maintenance level for calories. MFP said I should be eating 2630 calories/day, I chose the gain 0.5 lb/wk option.
Thanks for all the tips. Purposely bulking is completely new to me so you gave me a lot to ponder.
The MFP system was designed mainly for weight loss. For gain you want to use a TDEE system.
Put together a workout regimen that is consistent from week to week, where the amount of cardio you do (which should be minimal) and the amount of lifting you do does not vary from one week to the next. Use one of the many TDEE calculators out to figure your actual calorie requirements based on that schedule. Accept the fact that, BEST case scenario, only about 30% of the weight you gain will actually be muscle. And that's being optimistic.0 -
then bulking is prolly fine for you....
Just track and monitor.
Don't go crazy.
0 -
[/quote]
The MFP system was designed mainly for weight loss. For gain you want to use a TDEE system.
[/quote]
I'm curious as to why you think this. I'm not arguing with you, I'm just curious.0 -
You can manipulate the macros and calories in MFP to work with your TDEE and goals for either weight loss or gain.
The MFP system was designed mainly for weight loss. For gain you want to use a TDEE system.0 -
Wouldn't that make the Mfp system better than tdee?0
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How do you know OP can't add 15 lbs of muscle? Do you know his / her age, background or anything about them? Why do you think clean bulking is a waste of time? I disagree with that totally except for brand new beginner lifters who are very skinny. I would only recommend a 'dirty' bulk for teens or very skinny newbs.well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.0 -
well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.
JoRocka,
I know I will gain some fat, but I want to minimize that since I have enough fat already. My work gives free annual health screenings in May where they measure your weight, bodyfat, bmi. From 2013 to 2014, I gained 5.5 lbs and lost 0.5 lb of fat. I know 5.5 lbs in a year isn't much, but I wasn't consistent at all with my diet and exercise since my wife had a baby in December.
Lifting for strength is priority over running for me now. I used to run 6 days a week training for marathons so 1 or 2 short runs a week isn't that much.
I don't know my maintenance level for calories. MFP said I should be eating 2630 calories/day, I chose the gain 0.5 lb/wk option.
Thanks for all the tips. Purposely bulking is completely new to me so you gave me a lot to ponder.
The MFP system was designed mainly for weight loss. For gain you want to use a TDEE system.
Put together a workout regimen that is consistent from week to week, where the amount of cardio you do (which should be minimal) and the amount of lifting you do does not vary from one week to the next. Use one of the many TDEE calculators out to figure your actual calorie requirements based on that schedule. Accept the fact that, BEST case scenario, only about 30% of the weight you gain will actually be muscle. And that's being optimistic.
My workout program has very been consistent over the last 3 months. I lift heavy 3 days a week, run once and do a barbell complex once. Weekends are for yardwork and kids.
The calculator on IIFYM gave me a TDEE of 3019 calories and a text book 10% bulk at 3321 calories.0 -
How do you know OP can't add 15 lbs of muscle? Do you know his / her age, background or anything about them? Why do you think clean bulking is a waste of time? I disagree with that totally except for brand new beginner lifters who are very skinny. I would only recommend a 'dirty' bulk for teens or very skinny newbs.well. number one thing.
get it out of your head you're going to add 15 pounds of muscle and no fat. It's just not going to happen.
secondly
running and trying to bulk is hard. You're mostly just adding extra food to your diet when it can be difficult to get it all in just from lifting.
three- clean bulking is practically a waste of time.
four- what's your maintance level for calories?
typically for men you're looking at a 4-500 calorie surplus on top of maintance calories.
If you do TDEE_ you not eat back.
If you do MFP way- then you eat back- if you are losing- only eat bcak 50-75% of your workout calories- if you are bulking- eat back all of them... if not more.
remember as you gain- the surplus must also go up... I jumped from 2500- to 3000 over siz months and honestly should have been eating closer to 3500 if not more.
She said don't expect to put on 15 lbs of muscle [without putting on some fat].0
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