Calories and teenage yeara
thelostbreed02
Posts: 87 Member
Coming as a previous endomorph and extremely obese guy, I've slimmed down to about 14% bf but now I'm trying to bulk since mid October 2018... however my strength has stalled and from my last post u can see that I think I lost muscle. Now I have a phobia of returning back to the fat guy partially and so i wanted to smart bulk by doing IF. However if I really am losing size, should I just eat like crazy? The trainers at my gym said that for 18 year olds the metabolism is like 3x normal stats and for me I should probably eat 4500 calories daily. I'm a male student 5'10, 150-160, about 15k to 20k steps daily and try to workout 5-6 times a day
Should I eat this big amount?
Should I eat this big amount?
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Replies
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thelostbreed02 wrote: »Coming as a previous endomorph and extremely obese guy, I've slimmed down to about 14% bf but now I'm trying to bulk since mid October 2018... however my strength has stalled and from my last post u can see that I think I lost muscle. Now I have a phobia of returning back to the fat guy partially and so i wanted to smart bulk by doing IF. However if I really am losing size, should I just eat like crazy? The trainers at my gym said that for 18 year olds the metabolism is like 3x normal stats and for me I should probably eat 4500 calories daily. I'm a male student 5'10, 150-160, about 15k to 20k steps daily and try to workout 5-6 times a day
Should I eat this big amount?
Wait, 5 to 6 times a day? Is that a typo and you mean week, or do you really work out 5-6 times day? If so, that seems excessive and will make bulking that much harder without any measurable gains to that much exercise.
As far as your trainers comments, while age is a factor in your BMR and overall calorie burn, you don't burn "3x normal" because you are younger. You can use MFP to set a calorie goal that includes weight gain. You just need to make sure to account for all of your activity level (activity you do that is not accounted for in your exercise), and the exercise you do (eating back your exercise calories that you burn). Finding your maintenance and bulk calories usually takes some and playing around with it. You can start on the lower end, and slowly increase if you are not getting the desired results. Bulking is usually a slow process, and your body is only going to be able to put on so much muscle per week. You may see an initial jump of the scale because of increased water weight due to eating more, but you shouldn't gain rapidly after that. There's no reason if you do a controlled bulk that you should be at any risk of getting back to who you were.
It does sound from your comments that you do have some potential issues with unhealthy body image and it may be beneficial to seek help regarding that. Your school should have access to counselors. Men can have body image disorders to and seeking help for it is nothing to be ashamed of.3 -
At 20k steps, as a 5ft 7 and a tiny bit and 156lbs at 53yo my tdee is in the 3200 range... without extra exercise.
Between the extra exercise, considerable additional height, youth, and bulk goal I can easily see you needing 4k or more.
I have to make an effort to be this active.
If you're making a similar effort.... It is not helping you with your goal to bulk.1 -
Not seeing how doing IF helps with what you are calling a "smart bulk"?
(Guessing you mean a lean bulk?)
Doing IF when you are needing a very high calorie allowance seems counter-productive to me, there is nothing anabolic about not eating!
I don't see a mention of what your weight is actually doing - if you are trying to bulk with minimal fat gains then you are going to have to track your weight carefully so that you can adjust your intake by your rate of gain.
No you shouldn't "eat like crazy" or eat some random amount. Would suggest you input your stats and weight goal and use that number as your start point from which to adjust based on actual results over time.
You are in your golden years when muscle growth comes easily and quickly but remember you can't force feed growth. You can inhibit your progress by a poor training regime or not eating enough though.
With a stall in strength the very first thing I would look at would be your training and not your diet (unless you are actually losing weight since October - that's a crucial part of information if you are trying to bulk).
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thelostbreed02 wrote: »Coming as a previous endomorph and extremely obese guy, I've slimmed down to about 14% bf but now I'm trying to bulk since mid October 2018... however my strength has stalled and from my last post u can see that I think I lost muscle. Now I have a phobia of returning back to the fat guy partially and so i wanted to smart bulk by doing IF. However if I really am losing size, should I just eat like crazy? The trainers at my gym said that for 18 year olds the metabolism is like 3x normal stats and for me I should probably eat 4500 calories daily. I'm a male student 5'10, 150-160, about 15k to 20k steps daily and try to workout 5-6 times a day
Should I eat this big amount?
Wait, 5 to 6 times a day? Is that a typo and you mean week, or do you really work out 5-6 times day? If so, that seems excessive and will make bulking that much harder without any measurable gains to that much exercise.
As far as your trainers comments, while age is a factor in your BMR and overall calorie burn, you don't burn "3x normal" because you are younger. You can use MFP to set a calorie goal that includes weight gain. You just need to make sure to account for all of your activity level (activity you do that is not accounted for in your exercise), and the exercise you do (eating back your exercise calories that you burn). Finding your maintenance and bulk calories usually takes some and playing around with it. You can start on the lower end, and slowly increase if you are not getting the desired results. Bulking is usually a slow process, and your body is only going to be able to put on so much muscle per week. You may see an initial jump of the scale because of increased water weight due to eating more, but you shouldn't gain rapidly after that. There's no reason if you do a controlled bulk that you should be at any risk of getting back to who you were.
It does sound from your comments that you do have some potential issues with unhealthy body image and it may be beneficial to seek help regarding that. Your school should have access to counselors. Men can have body image disorders to and seeking help for it is nothing to be ashamed of.
Per week my bad0 -
thelostbreed02 wrote: »Coming as a previous endomorph and extremely obese guy, I've slimmed down to about 14% bf but now I'm trying to bulk since mid October 2018... however my strength has stalled and from my last post u can see that I think I lost muscle. Now I have a phobia of returning back to the fat guy partially and so i wanted to smart bulk by doing IF. However if I really am losing size, should I just eat like crazy? The trainers at my gym said that for 18 year olds the metabolism is like 3x normal stats and for me I should probably eat 4500 calories daily. I'm a male student 5'10, 150-160, about 15k to 20k steps daily and try to workout 5-6 times a day
Should I eat this big amount?
Wait, 5 to 6 times a day? Is that a typo and you mean week, or do you really work out 5-6 times day? If so, that seems excessive and will make bulking that much harder without any measurable gains to that much exercise.
As far as your trainers comments, while age is a factor in your BMR and overall calorie burn, you don't burn "3x normal" because you are younger. You can use MFP to set a calorie goal that includes weight gain. You just need to make sure to account for all of your activity level (activity you do that is not accounted for in your exercise), and the exercise you do (eating back your exercise calories that you burn). Finding your maintenance and bulk calories usually takes some and playing around with it. You can start on the lower end, and slowly increase if you are not getting the desired results. Bulking is usually a slow process, and your body is only going to be able to put on so much muscle per week. You may see an initial jump of the scale because of increased water weight due to eating more, but you shouldn't gain rapidly after that. There's no reason if you do a controlled bulk that you should be at any risk of getting back to who you were.
It does sound from your comments that you do have some potential issues with unhealthy body image and it may be beneficial to seek help regarding that. Your school should have access to counselors. Men can have body image disorders to and seeking help for it is nothing to be ashamed of.
Mine doesnt
charter schools 0 -
At 20k steps, as a 5ft 7 and a tiny bit and 156lbs at 53yo my tdee is in the 3200 range... without extra exercise.
Between the extra exercise, considerable additional height, youth, and bulk goal I can easily see you needing 4k or more.
I have to make an effort to be this active.
If you're making a similar effort.... It is not helping you with your goal to bulk.
No way your tdee should be that high? Are you ectomorph or something?
What calculator? And is 20k steps moderately active or active category8 -
thelostbreed02 wrote: »At 20k steps, as a 5ft 7 and a tiny bit and 156lbs at 53yo my tdee is in the 3200 range... without extra exercise.
Between the extra exercise, considerable additional height, youth, and bulk goal I can easily see you needing 4k or more.
I have to make an effort to be this active.
If you're making a similar effort.... It is not helping you with your goal to bulk.
No way your tdee should be that high? Are you ectomorph or something?
What calculator? And is 20k steps moderately active or active category
Why should my TDEE NOT be that high? What do you think that 20,000 steps a day is classified as?
20,000 steps is a *full category* ABOVE very active.
very active on MFP is an activity factor of BMR x 1.8. And would usually top out in the 15 to 16K step range.
Ectomorphs and other morphs are non existent for weight management. What DOES exist is activity level.
When expressed as a percentage of TDEE my logging shows less than 5% error for any two month or longer time period I have calculated over more than 48 months.
The error is calculated using Fitbit calories, MFP food logging using a scale, and weight trend as seen using trendweight.com.
So yes, it *is* 3200 calories or more.
If you're trying to bulk you have two choices: reduce overall activity, or eat more / higher calorie foods.
The world has a way of reducing your incidental activity as you get older and eating more / higher calorie foods is a risk when your incidental activity reduces in the future.9 -
thelostbreed02 wrote: »At 20k steps, as a 5ft 7 and a tiny bit and 156lbs at 53yo my tdee is in the 3200 range... without extra exercise.
Between the extra exercise, considerable additional height, youth, and bulk goal I can easily see you needing 4k or more.
I have to make an effort to be this active.
If you're making a similar effort.... It is not helping you with your goal to bulk.
No way your tdee should be that high? Are you ectomorph or something?
What calculator? And is 20k steps moderately active or active category
Why should my TDEE NOT be that high? What do you think that 20,000 steps a day is classified as?
20,000 steps is a *full category* ABOVE very active.
very active on MFP is an activity factor of BMR x 1.8. And would usually top out in the 15 to 16K step range.
Ectomorphs and other morphs are non existent for weight management. What DOES exist is activity level.
When expressed as a percentage of TDEE my logging shows less than 5% error for any two month or longer time period I have calculated over more than 48 months.
The error is calculated using Fitbit calories, MFP food logging using a scale, and weight trend as seen using trendweight.com.
So yes, it *is* 3200 calories or more.
If you're trying to bulk you have two choices: reduce overall activity, or eat more / higher calorie foods.
The world has a way of reducing your incidental activity as you get older and eating more / higher calorie foods is a risk when your incidental activity reduces in the future.
Sorry I just thought like the whole step thing was overhyped and exaggerated. Like I heard it doesnt burn a lot0 -
Quick correction as I'm not claiming my tdee is usually 3200; it is usually between 2900 and 3000.
But then again I usually don't get 20k steps.
What you burn on your steps depends on a lot of factors including types and circumstances of your steps.
Your proof of whether you're in a surplus or not is in your bulk results.
Is your weight trend heading up?
By how much per week in average?0 -
Quick correction as I'm not claiming my tdee is usually 3200; it is usually between 2900 and 3000.
But then again I usually don't get 20k steps.
What you burn on your steps depends on a lot of factors including types and circumstances of your steps.
Your proof of whether you're in a surplus or not is in your bulk results.
Is your weight trend heading up?
By how much per week in average?
Not to purposely be nittty gritty but for your weight and height range about 1000 steps burns 40 calories so 40x20 is 800 calories so add that to your sedentary lifestyle option for your stats and you should get around 2800 at most right?0 -
Is there some reason you don't tell people what your weight is doing?
There's a lot of obsession over steps, nonsense about somatotypes, guesstimates about calories but the key information for someone saying they want to bulk isn't provided despite a few prompts.5 -
thelostbreed02 wrote: »Not to purposely be nittty gritty but for your weight and height range about 1000 steps burns 40 calories so 40x20 is 800 calories so add that to your sedentary lifestyle option for your stats and you should get around 2800 at most right?
I am just slightly confused by your comment?
You posted that you were unable to accomplish certain goals, and I've offered you an opinion as to what may be holding you back.
You are most certainly free to ignore my input... it is just one person's opinion and it is entirely possible that there may exist factors that I haven't taken into account.
Having said that, let me also relieve you of any burden of concern about my own logging and calculations. I am quite confident in them in spite of not having had the benefit of your kind assistance because my weight trend results do follow what my calculations indicate.8
This discussion has been closed.
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