Looking to build, Calorie increase
DM88ENT
Posts: 31 Member
I have been building for a few weeks now, (super new to this) gained a few pounds. My question is in regards to calories.
My Calorie intake is supposed to be 2800 daily
The actual calorie intake I'm doing is 3200 daily
Should I be in taking more calories because of the heavy lifting? And if so, how should I calculate this?
Thanks everyone
My Calorie intake is supposed to be 2800 daily
The actual calorie intake I'm doing is 3200 daily
Should I be in taking more calories because of the heavy lifting? And if so, how should I calculate this?
Thanks everyone
0
Replies
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I have been building for a few weeks now, (super new to this) gained a few pounds. My question is in regards to calories.
My Calorie intake is supposed to be 2800 daily
The actual calorie intake I'm doing is 3200 daily
Should I be in taking more calories because of the heavy lifting? And if so, how should I calculate this?
Thanks everyone
When you say your calorie intake is "supposed to be 2800" is that to maintain? If so, you want to be 250 to 300 above that if you are trying to gain muscle ei. bulk. More than that and you gain will be too high a % of fat.
It would be helpful to respond more accurately if you shared your height, weight and goals. Also, BF % of you know it.1 -
Hey thanks for responding.
I'm 5'6
Current weight: 173lbs
Goal weight: 185lbs
Body fat %: unknown (I'll get back to you)
The 2874 is based on macro calculator
Calorie recommendation based on calculator 3180
Because of weight lifting, I know I'm burning calories, should it be 3180 Net after burned calories? Or actually higher because of burned calories through weight lifting?0 -
That accounts for the weight lifting. Weight training is not a huge calorie burner.
At 5'6" and 173, I wouldn't be looking to gain if I were you. 185 will have you in an overweight BMI. Also, bulking is most effective at 15% bodyfat or less. At your height and weight, I'd guess you are not there. So, your gain will be a suboptimal amount of fat.
Consider recomp to build muscle and drop fat. Eat at maintenance and lift.
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That accounts for the weight lifting. Weight training is not a huge calorie burner.
At 5'6" and 173, I wouldn't be looking to gain if I were you. 185 will have you in an overweight BMI. Also, bulking is most effective at 15% bodyfat or less. At your height and weight, I'd guess you are not there. So, your gain will be a suboptimal amount of fat.
Consider recomp to build muscle and drop fat. Eat at maintenance and lift.
Im with you, I should be at 135/145 with my height and age. I'm looking to be stocky ( I got bored lol, same slim 135/145 my lifetime)
What scale do you recommend for determining body fat % . I will go buy one0 -
I probably burn more calories than normal, I lift free weights iny garage in Arizona, 110-115 degrees and worst inside a garage0
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Scales are pretty useless in terms of being accurate. Look for a Dexa Scan or Hydrostatic testing for accuracy. Or search for pictures for an estimate. It's never precise.
Just fyi, working out where it's hot and sweating more =/= increased calorie burn. That is determined by the work (mets). Hot or cold, the burn is the same.1 -
Scales are pretty useless in terms of being accurate. Look for a Dexa Scan or Hydrostatic testing for accuracy. Or search for pictures for an estimate. It's never precise.
Just fyi, working out where it's hot and sweating more =/= increased calorie burn. That is determined by the work (mets). Hot or cold, the burn is the same.
Hehehe u can see how new I am to weight lifting/body building. Read numerous articles online. Excuse my ignorance lol. I haven't fully worked out since in school over 10yrs ago. Thanks for insight1 -
Scales are pretty useless in terms of being accurate. Look for a Dexa Scan or Hydrostatic testing for accuracy. Or search for pictures for an estimate. It's never precise.
Just fyi, working out where it's hot and sweating more =/= increased calorie burn. That is determined by the work (mets). Hot or cold, the burn is the same.
Hehehe u can see how new I am to weight lifting/body building. Read numerous articles online. Excuse my ignorance lol. I haven't fully worked out since in school over 10yrs ago. Thanks for insight
Glad to help.
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The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...4 -
The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...
Yes I have a routine with barbells. Seems as if I'm stalling.
I don't feel as strong as when I first started working out. I burn out faster. I need more carbs possibly?
Protein I am currently taking 1.2 G per pound.0 -
The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...
Yes I have a routine with barbells. Seems as if I'm stalling.
I don't feel as strong as when I first started working out. I burn out faster. I need more carbs possibly?
Protein I am currently taking 1.2 G per pound.
How many weeks since you started this program and what program is it? Does it have reloads built in? What is your carb intake? Are you doing low carb? You protein intake is fine.0 -
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The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...
So you're saying the weight you felt was hard should feel lighter the more you eat/ the heavier you get?0 -
The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...
So you're saying the weight you felt was hard should feel lighter the more you eat/ the heavier you get?
No, they're saying that if you're eating enough then your body should be putting on muscle to make that weight easier to lift (feel lighter), assuming you're on a decent progressive overload lifting program and getting the right amount of protein to support muscle protein synthesis (muscle building).
If you're not on a good lifting program and not getting enough protein then you could just be gaining fat, in which case you won't be able to lift any more than you started with.2 -
Shoot me a message about bulking if you want. I know a thing or two1
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ethantelfer39 wrote: »Shoot me a message about bulking if you want. I know a thing or two
Then put out here in public so other's can benefit too. Why the secrecy?1 -
The way to judge if you are eating enough calories is progress in your barbell training program. You are doing a barbell training program right?
Squat still going up? Probably eating enough. Lifts stalled? Probably not eating enough.
Also protein is king make sure you get enough then add in carbs/fat to make up the difference...
So you're saying the weight you felt was hard should feel lighter the more you eat/ the heavier you get?
No, they're saying that if you're eating enough then your body should be putting on muscle to make that weight easier to lift (feel lighter), assuming you're on a decent progressive overload lifting program and getting the right amount of protein to support muscle protein synthesis (muscle building).
If you're not on a good lifting program and not getting enough protein then you could just be gaining fat, in which case you won't be able to lift any more than you started with.
Great thanks. I will keep an eye on this. I may need to restructure my lifting program. . Thanks for your time.0 -
ethantelfer39 wrote: »Shoot me a message about bulking if you want. I know a thing or two
Cool I sure will. Do you follow a certain weight lifting program?
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ethantelfer39 wrote: »Shoot me a message about bulking if you want. I know a thing or two
Cool I sure will. Do you follow a certain weight lifting program?
My guess is he's a PT recruiting clients. Just to be aware...
15 posts and needs a PM to reveal his "secrets". Seen this game before.1 -
Haha unfortunately no that is not the case. It gets hard and then it gets harder then it gets even harder. Half the battle is eating right. The other half of the battle is learning how to grind for 5 seconds. If you can't force yourself to move a weight you've never moved before and are scared to death of (like literally worried all day long and sick to your stomach and shaking before you lift) it doesn't matter what you eat or what program you do you won't be able to get stronger...So you're saying the weight you felt was hard should feel lighter the more you eat/ the heavier you get?
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