bulk tips

raresstanoi9
raresstanoi9 Posts: 1 Member
in Goal: Gaining Weight and Body Building

so i was eating 3000kcal and from 70kg i am now 79.1 and this app says i need to eat 3600 4000kcal bcs i am 191cm tall soooo what should i do i don t want to be a fatty bcs i have a pretty big belly

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Answers

  • mar_sbar
    mar_sbar Posts: 124 Member

    Hey bro. To address the body fat, you'll need to be in a caloric deficit. It's not possible to spot reduce fat on any part of the body. Don't worry about the 3,000+ calorie goal for now. You'll want to focus on the fat first, and then once you are in a better spot, you can shift to bulking mode. Diet-wise, make sure you are avoiding added sugar and other processed crap. Eat roughly 1.4 to 2g of protein per kilogram of body weight.

    Be sure to include cardio with regular weightlifting. Focus on the compound lifts and use progressive overload. Building muscle will help in burning fat, so that's important.

  • nossmf
    nossmf Posts: 14,010 Member

    Welcome to MFP and the brotherhood of lifting!

    First, follow the advice above. When you do go back to bulking, a slow, steady bulk will give far better results than a rapid bulk. By that I mean eating 4000 kcal is going to result in adding fat along with any muscle, fat which must then be lost later. Far better to simply avoid gaining the fat in the first place by eating only a little over maintenance. Figure out your maintenance calories (what you need to eat to neither gain nor lose weight). Use real-world results, not some online calculator which almost always gives a higher number than reality IME. Once you have a number, add 250 kcal per day. This will result in only a quarter kilo per week, and if you make sure to have plenty of protein and keep lifting, that quarter kilo will be mostly muscle. Seems almost not worth it, but after 10 weeks that's 2.5 kg of muscle, after six months that's 6.5 kg of muscle. Take the long-term approach, you'll be far happier with the results.

  • PAV8888
    PAV8888 Posts: 15,012 Member
    edited May 19

    Am I the only one here thinking along slightly different lines? Forget about bulking right now. Forget about losing weight right now.

    You're fine to just eat at maintenance or as close to it as you can. Concentrate on your training and your lifts. That's all you should worry about right now.

    If there is excess fat on you now it will be consumed along with the approximately maintenance calories you will be eating and it will all contribute towards helping you build your muscles.

    If you start leaning out too much then the do go on and add some extra calories. But don't start by seeking to create an additional surplus. The extra calories are not what builds muscles. The extra work you make your muscled do… that is what builds muscles.

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