Thread: Correct or wrong?

Originally Posted by rezkon

Ok so im bulking..still but i just wanted to make sure everything is going good,

following BMR = 1.[9.99 x weight (kg)] + 2.[6.25 x height (cm)] -3. [4.92 x age (years)] + 5

1.769.23
2.1106.25
3.88.56
Total:1969.04

Weight: 171
Maintenance: 2565
Bulking: 3065

Per Day
Protein: 306g
Carbs: 306g
Fats: 68g

40:40:20 Split
Carb, Protein, Fat Calorie Calculator

I used the calculator but i just wanted a second opinion

Looks good...

You can drop the protein a bit and add more healthy fats or more carbs...

Your protein intake is good at 256g... I am guessing the 306g is adding the protein from your carb sources?... Or is it all from just meat and shakes?...

looks fine the way it is op.

Exle
Yes but I agree with you on dropping my protein abit

It's just a all around total

Originally Posted by rezkon

Exle
Yes but I agree with you on dropping my protein abit

It's just a all around total

Looks good...

Lift heavy and you should gain at least 1 pound a week of solid gains...

If you are not going up in weight or getting stronger or want to bulk a bit faster add another 300-500 calories in the form of carbs...

I usualy add 1.5-2 pounds a week when bulking with minimal fat gains...

All good just like everybody else said.

Being fairly new I have put on a little bit of more fat then I should but I'll fix it up now as I have gotten my training and diet in check

Originally Posted by ExLe

Looks good...

Lift heavy and you should gain at least 1 pound a week of solid gains...

If you are not going up in weight or getting stronger or want to bulk a bit faster add another 300-500 calories in the form of carbs...

I usualy add 1.5-2 pounds a week when bulking with minimal fat gains...

Solid Gains

If by solid gains, you mean muscle mass...you're dilusional.

You're not going to gain a pound a week, let alone 1.5 to 2 lbs a week.

Kenny Croxdale

the way you are doing you will add 2 lbs of fat per week not muscle , the whole concept of bulking is misunderstood......bulking is done by training harder and lifting heavier not by ingesting more and more food. If you want more muscle mass quickly and get bigger without fat even if you eat more then you are talking juicing. If you want more muscle mass without getting fat but slow gains then your training must be modified sure you will reach a limit and you must be satisfied with your limit.

Originally Posted by Kenny Croxdale

Solid Gains

If by solid gains, you mean muscle mass...you're dilusional.

You're not going to gain a pound a week, let alone 1.5 to 2 lbs a week.

Kenny Croxdale

Solid gains- Muscle bulk, minimal fat...

Yes I gain a bit of fat but keep my eight pack all throughout...


I have been doing it for years...

So have others I have helped train...

I guess I must be dilusional...

Instead of coming here just to criticise my advice, why don't you help out
the OP with your advice and let him make the decision on what is best for him...

[QUOTE=bjg;2547446]the way you are doing you will add 2 lbs of fat per week not muscle , the whole concept of bulking is misunderstood......bulking is done by training harder and lifting heavier not by ingesting more and more food. If you want more muscle mass quickly and get bigger without fat even if you eat more then you are talking juicing. If you want more muscle mass without getting fat but slow gains then your training must be modified sure you will reach a limit and you must be satisfied with your limit.[/QUOTE]


Unless you are a Noob and just get noob gains you will not grow muscle on a calorie defecit or maintanance...

You have to be in a calorie surplus to grow naturaly...

It doesn't matter how you hard you train or what modifications you do...

This is sad advice... You will reach your limit after your noob gains on a calorie defecit or maintenence...

This is why you eat at a calorie surpluss to bulk and exceed those limits...

Calorie surpluss = becoming fat
what you eat in a normal diet is more than enough to reach your limit if you train properly, then while reaching your limit you will naturally eat more gradually without even thinking about it. forcing yourself to eat more and more is just going to get you fat giving you the illusion of getting more muscle , yes you will get bigger but fater.
gaining muscle is a slow process, gaining fat is quicker with every 2 lbs you gain a week with your kind of diet most of it will be fat.
pro bodybuilder use the bulking then cutting technique and it works for them because they use tons of hormonal drugs that allows them to do so to gain muscle mass with minimal fat then to cut fat quickly etc.....but for a natural bodybuilder like you all you will do is ruining your shape, unless you are very thin.

Originally Posted by ExLe

Looks good...

Lift heavy and you should gain at least 1 pound a week of solid gains...

If you are not going up in weight or getting stronger or want to bulk a bit faster add another 300-500 calories in the form of carbs...

I usualy add 1.5-2 pounds a week when bulking with minimal fat gains...

Originally Posted by bjg

Calorie surpluss = becoming fat
what you eat in a normal diet is more than enough to reach your limit if you train properly, then while reaching your limit you will naturally eat more gradually without even thinking about it. forcing yourself to eat more and more is just going to get you fat giving you the illusion of getting more muscle , yes you will get bigger but fater.
gaining muscle is a slow process, gaining fat is quicker with every 2 lbs you gain a week with your kind of diet most of it will be fat.
pro bodybuilder use the bulking then cutting technique and it works for them because they use tons of hormonal drugs that allows them to do so to gain muscle mass with minimal fat then to cut fat quickly etc.....but for a natural bodybuilder like you all you will do is ruining your shape, unless you are very thin.

Calorie surpluss does not = fat if you are clean bulking, have your macros in check and lifting heavy...

Eating 500 calories above your maintanance is not forcing yourself to eat more and more... Most will still be hungry and can easily eat more if they are training heavy...

When I bulk I gain about 1 pound a week...

My statement to gaining 1.5-2 pounds a week was in reference to wanting to bulk faster... The times I have bulked faster I did gain a bit more fat then at 1 pound a week, but I would not describe it as all fat...

That's why I recommended to the OP if he wanted to bulk faster...

but for a natural bodybuilder like you all you will do is ruining your shape, unless you are very thin.[/QUOTE]

No... It's not about being thin...

It's about having a low body fat %...

I don't start my bulk untill I have reached about %9 body fat...

This allows me to clean bulk (calorie surplus) and gain a good amount of muscle for a few months while still keeping my abs visible...

^Is at 1 pound a week... If I want to speed the process to reach a target weight I will bulk faster for 1 to 3 weeks...

Yes this will result in more fat gains than at 1 pound a week, but they are still solid gains, I would not describe it as all fat...

If you start your bulk at about a 12% body fat or higher then you will start to look a bit fat and lose your shape around your mid section, but this is mostly due to the fat you already have getting larger from the added fat from the bulk, and the bit of bloat you will naturally get from all the carbs you are eating...

I hope when we talk bulk you are not assuming a dirty bulk...

I am refering to a clean bulk...

I don't recommend a dirty bulk for anybody other than maybe power lifters...

[QUOTE=bjg;2547446]the way you are doing you will add 2 lbs of fat per week not muscle , the whole concept of bulking is misunderstood......bulking is done by training harder and lifting heavier not by ingesting more and more food. If you want more muscle mass quickly and get bigger without fat even if you eat more then you are talking juicing. If you want more muscle mass without getting fat but slow gains then your training must be modified sure you will reach a limit and you must be satisfied with your limit.[/QUOTE]

Bulking is done by training heavy and ingesting a calorie surplus...

The calorie surpluss will allow you to lift heavier, harder, and build muscle...

You can't grow muscle without a calorie surpluss...

sure you will reach a limit and you must be satisfied with your limit.[/QUOTE]

Maybe this is why you beleive this crap ^^^ you have reached your limit and have just decided to deal with it because you have never had a calorie surpluss...

No wonder you are so bitter at juicers... Because you think people only get big by juicing...

You must train day in and day out and never gain any muscle because you have plateaued at a calorie maintenence and have just accepted this to be the norm...

[QUOTE=ExLe;2547675]

Originally Posted by bjg

the way you are doing you will add 2 lbs of fat per week not muscle , the whole concept of bulking is misunderstood......bulking is done by training harder and lifting heavier not by ingesting more and more food. If you want more muscle mass quickly and get bigger without fat even if you eat more then you are talking juicing. If you want more muscle mass without getting fat but slow gains then your training must be modified sure you will reach a limit and you must be satisfied with your limit.[/QUOTE]

Bulking is done by training heavy and ingesting a calorie surplus...

The calorie surpluss will allow you to lift heavier, harder, and build muscle...

You can't grow muscle without a calorie surpluss...

sure you will reach a limit and you must be satisfied with your limit.[/QUOTE]

Maybe this is why you beleive this crap ^^^ you have reached your limit and have just decided to deal with it because you have never had a calorie surpluss...

No wonder you are so bitter at juicers... Because you think people only get big by juicing...

You must train day in and day out and never gain any muscle because you have plateaued at a calorie maintenence and have just accepted this to be the norm...

i am 50 and have maintained fairly good shape and have reached excellent results in the past, and never felt that food played any factor during 35 years of weight lifting i have tried weight supplements and have tried without, and i mean tried for years, tried creatine and without , the difference was really minimal mainly due to psychological factors rather than the supplement itself and was always gaining muscle at the same rate. now for example i take weigh protein supplement just to avoid gaining fat since i am 50 afterall , i have nothing against juicers most of my friends are juicers and i always tease them because with all their juice they just cannot keep up with me even the younger ones. at my age i am still gaining muscle i am at a point where the quality of my workout is at its best , less time in the gym and better results and this comes from something called EXPERIENCE something that you still don't have and that you cannot replace by reading all the magazines in the world and articles and by ingesting all kinds of supplements ....one day you will reach a point where you know your body very well.
by the way here is the math:
if you do 20 sets each set 20 reps each rep you displace a weight of 100 kg(220lbs) for a distance of 1 m up and 1 m down (although down is not the same) then you will consume almost 400000 joules converted to calories or specifically Kcal it is less than 100 calories (Kcal) and assuming the body efficiency is 50% then you will be consuming 200 calories, in fact a weight training session makes you consume between 150 and 200 calories as
clinically tested, and in EXTREME Cases some can reach 500 calories and daily (excluding the gym) activities barely consumes 1500 calories give and take depends on body weight etc... so when you workout your calory intake should not increase by that much at all one extra shake will do it.

Originally Posted by ExLe

Solid gains- Muscle bulk, minimal fat...

Yes I gain a bit of fat but keep my eight pack all throughout...

I have been doing it for years...

So have others I have helped train...

I guess I must be dilusional...

Agreement

Well, at least we both agree that you dilusional.

Gaining Up To 2 lb of Muscle Per Week

That definitely happens with whales.

Originally Posted by ExLe

Instead of coming here just to criticise my advice,

"Don't piss down my back and tell me it raining."

You DO NOT grow a up to 2 lbs of muscle per week.

My Criticism

What irratates me are individuals who present and promote fallacies.

Originally Posted by ExLe

why don't you help out the OP with your advice and let him make the decision on what is best for him...

Rezkon

In previous post I have covered it with him.

Kenny Croxdale

2 lbs of muscle per week

I dont expect to put on that much being a ectomorph eating a surplus of "Good" Calories is a must

I heard this time and time again
70% Diet
20% Training.
6 months i ate normally i move abit not much
bjg your method may work for you but it wont work for me id rather know my macro goals being 300g's of protein to Make sure im moving up then guessing if i gotten everything i need in.

Originally Posted by rezkon

2 lbs of muscle per week

I dont expect to put on that much being a ectomorph eating a surplus of "Good" Calories is a must

I heard this time and time again
70% Diet
20% Training.
6 months i ate normally i move abit not much
bjg your method may work for you but it wont work for me id rather know my macro goals being 300g's of protein to Make sure im moving up then guessing if i gotten everything i need in.

i totally disagree with the 70% diet and 20% training theory everything is as important and a good diet is no big deal all you have to do eat a balanced diet (carbs + protein + sugars and fat)+ increase your protein a bit.
the rest is up to your training and to your genetics.

Originally Posted by Kenny Croxdale

Solid Gains

If by solid gains, you mean muscle mass...you're dilusional.

You're not going to gain a pound a week, let alone 1.5 to 2 lbs a week.

Kenny Croxdale

agreed sir! the amount of false hope thrown around on here is quite amusing!

Bjg We have to agree to disagree .