can't get thing straight

**Jem7V** · 06-24-2003, 08:51 AM

hi, i need some help here...my question is can skip the bulking session and gain muscle??? does all bodybuilder might goes thur that?? i just think the bulking session waste to much time.....

**Jodi** · 06-24-2003, 08:58 AM

I don't understand what your asking?

**Jem7V** · 06-24-2003, 08:59 AM

can i skip the bulking part and gain muscle.

**Jodi** · 06-24-2003, 09:04 AM

You can go on a maitenance diet and continue to lift heavy. You won't lose muscle and you will probably gain some but it will take a bit longer than if you bulked.

**Jem7V** · 06-24-2003, 09:16 AM

when i do the bulking part...how much body fat will i gain..

**Jodi** · 06-24-2003, 09:18 AM

That all depends on you and how clean you eat.

**Prince** · 06-24-2003, 09:30 AM

A bulking period is a phase where you focus on gaining size, the main goal is to gain muscle mass, but inevitabley there is some fat gain. In order to gain mass you need to eat above your BMR, and this will result in some fat gain, but it will also result in muscle gain. To continue making progress it is necessary to go thru bulking and cutting phases thru-out the year, it's a never ending process.

**Jem7V** · 06-24-2003, 09:34 AM

what is bmr??

**Jodi** · 06-24-2003, 09:44 AM

Basal Metabolic Rate - the rate at which you burn calories at rest just to maintain body functions. Your BMR usually accounts for at least half of the calories you burn in a day.

**Jem7V** · 06-24-2003, 10:32 AM

how do i know what is my BMR??

**Jodi** · 06-24-2003, 10:35 AM

Here is a formula:

FOR WOMEN: 655 + (4.36 x weight in pounds) + (4.32 x height in inches) - (4.7 x age) = BMR

FOR MEN: 66 + (6.22 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) = BMR

**Jem7V** · 06-24-2003, 10:42 AM

i think i did it right...66 + (6.22 x 150) + (12.7 x 5.11) - (6.8 x 17) = 1057.097

does it mean i burn that much cal burn day?

**Robboe** · 06-24-2003, 11:23 AM

Are you 5ft 11"?

If so, do multiply 5 by 12 and add 11 to get your full height in inches (71 if this is the case).

**Jem7V** · 06-24-2003, 11:27 AM

ya i am 5ft 11

**Robboe** · 06-24-2003, 11:36 AM

Then it's:

66 + 933 + 901.7 - 115.6 = 1785.1kcals/day.

Bear in mind that your calorie level for basically sitting on your arse all day doing sweet F.A.

It also doesn' take into consideration metabolism, which is a flaw, but then again, these are just general guidelines. You keep tabs on weight gain and make calorie amendments accordingly.

All this was a bit of a faff on as far as i'm concerned, especially for just a rough estimate. I'd rather just go with

bodyweight:

x 12 for fat loss.

x 15 for maintenance.

x16-18 for gaining, depending on your metabolism.

**Jodi** · 06-24-2003, 12:42 PM

I agree, this is only a generic formula and each us are different. This does not take into consideration different metabolisms. If you have a slower metabolism than average then your BMR could be lower and vice versa. Its just a baseline and it needs to be experimented with to fit you, your activity lifestyle and your metabolism.

**Prince** · 06-24-2003, 01:30 PM

exactly, you get get a ballpark figure then you just have to figure it out from there by tracking you daily calorie intake, a good site to help you with this is: www.fitday.com

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