Dieting/Bulking Up Question

skiddiehippie
skiddiehippie Posts: 2
edited September 29 in Health and Weight Loss
Hey guys,

i have a quick question. while i do want to lose some weight, my real goal is to gain more muscle. i've been doing a lot of cardio and some weight lifting and have definitely gained muscle. how do i know what to put for my goal weight though?
i'm about the weight i'd like to be, maybe 5 pounds more (i'm 138ish and 5'4"), so i'm not quite sure what to do wtih my calor intake...

any suggestions?

Replies

  • KyleGA
    KyleGA Posts: 309 Member
    I'd like to know too. I simply put 1/2 pound gain per week as my goal so i could eat some extra calories.

    Lets see what some others have to say.
  • endgame013
    endgame013 Posts: 6
    I'd suggest setting your calorie goal like you would for losing weight... then record your workout and you gain calories for doing that... and use SOME of the extra calories for protein... protein shakes, extra meat, eggs, whatever. and itll help put on muslce... but dont use up all your extra calories earned from working out or you wont lose weight... my .02 and what I do.
  • MarieNevada
    MarieNevada Posts: 395 Member
    you can't do both. if you want to gain muscle you'll need to eat a calorie surplus. i suggest you check out www.bodybuilding.com. you can get plans there that you can personalize for your sex, age, and goal. it'll have a nutritional component and a exercise component so you can build muscles the right way. if you continue to eat at a calorie deficit you will drop your body fat percentage, which will give you a cut look but it will not significantly build muscles.

    alternative to that, go to the library and find a good book on buidling muscle mass that is not a diet book.
  • EuroDriver
    EuroDriver Posts: 254
    Well if ur at ur goal weight already... Then put at maintance or 1/2 poud extra... Instead of killing ur muscle on 2-3 hour of cardio do lots of supersets/trisets/giant sets and that with good protein and diet will get u cut ripped and not bulky... If u wanted to cut/loose fat then just eat a bit less cals and fat, increase alot on protein...

    Keep your reps high...
    Month 1 12-15reps
    Month 2 15-20reps
    Month 3 25-30reps

    Doing this type of training builds more lean muscle and actuly increases your metabolism for next 24hrs so u loose fat quicker. When cutting i like to train 6 days a week day 1 heavy (8-12reps) day 2 high intensity (25-30reps) day 3 heavy n so on..
  • TK421NotAtPost
    TK421NotAtPost Posts: 512 Member
    Well if ur at ur goal weight already... Then put at maintance or 1/2 poud extra... Instead of killing ur muscle on 2-3 hour of cardio do lots of supersets/trisets/giant sets and that with good protein and diet will get u cut ripped and not bulky... If u wanted to cut/loose fat then just eat a bit less cals and fat, increase alot on protein...

    Keep your reps high...
    Month 1 12-15reps
    Month 2 15-20reps
    Month 3 25-30reps

    Doing this type of training builds more lean muscle and actuly increases your metabolism for next 24hrs so u loose fat quicker. When cutting i like to train 6 days a week day 1 heavy (8-12reps) day 2 high intensity (25-30reps) day 3 heavy n so on..

    When bulking, you suggest doing only high rep sets?
  • EuroDriver
    EuroDriver Posts: 254
    Read what i said... When cutting/ buildig lean muscle....

    When bulking i do reps:
    Month 1 8-12reps
    Month 2 5-6reps
    Month 3 3-5reps with drop sets

    I do 4 sets usually and i go heavier each set.
  • 4KidFather
    4KidFather Posts: 134
    You want muscle and lose weight AND don't know what your goal weight is???
    Been there too :)
    I recommend cutting fat till you see your abs - at least you'll look muscular. Then work on 'bulking up' muscle with heavy things and calories.
    Keep eating clean and doing conditioning work till you cut like others suggest.
    Good ADD question though he he
  • skiddiehippie
    skiddiehippie Posts: 2
    thanks guys, you responded so quickly!
    I'm currently working on getting leaner first, as the last post suggests, so im down to 1430 calories a day, I always still feel kind of hungry at that point but it's been sustainable for a week or so...
    I appreciate the recommendations, and when I get to bulking up I'll come back
    out and check out the reps/sets mentioned previously.
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