question about the Bulk i'm gonna start...

[kenwood]

ok i got a few questions about the bulk i'm gonna start next week....

1.) should i just jump to 4000-4500? or start at around 2500 then the next week add 500 then next keep adding 500 then so on?

2.)what time should i stop all the meals? i mean should i stop eating before 9pm?

 

[VanessaNicole]

How much do you weigh again? 165? Just start eating 3500 cals a day. If after a few weeks you haven't gained a large amount of fat, then you can think about upping your calories.

You can eat right up until you go to sleep.

VanessaNicole

 

[kenwood]

ok thanks

 

[Emma-Leigh]

ok i got a few questions about the bulk i'm gonna start next week....

1.) should i just jump to 4000-4500? or start at around 2500 then the next week add 500 then next keep adding 500 then so on?

2.)what time should i stop all the meals? i mean should i stop eating before 9pm?

1. No. Start at maintainence. Stay there for two weeks (unless you are eating at maintainence now - if this is the case, then don't worry about these two weeks). Add 10% more calories (so if maintainence is 2500, add 250 cals). Wait for 1-2 weeks. Check yourself in the mirror/ on the scales. If there is no change, add 10% and repeat. If you gain, stay at that calorie level and repeat.

2. Eat when you want. Your total calorie count is what matters most, not "if it is too late at night". [yes.. I am perfectly aware that most of your calories are better eaten when you are active/around workouts.... but if you are prone to late night eating, then "saving" some calories for this time so you CAN eat without going over your calories for the day is more sensible].

 

[kenwood]

1. No. Start at maintainence. Stay there for two weeks (unless you are eating at maintainence now - if this is the case, then don't worry about these two weeks). Add 10% more calories (so if maintainence is 2500, add 250 cals). Wait for 1-2 weeks. Check yourself in the mirror/ on the scales. If there is no change, add 10% and repeat. If you gain, stay at that calorie level and repeat.

2. Eat when you want. Your total calorie count is what matters most, not "if it is too late at night". [yes.. I am perfectly aware that most of your calories are better eaten when you are active/around workouts.... but if you are prone to late night eating, then "saving" some calories for this time so you CAN eat without going over your calories for the day is more sensible].

i've only been eating around 1500 cals (poor) ..... so i will start at 2500 for 2weeks then if i dont gain add 250 then stay at 2750 for 2weeks then if i still dont gain go up to 3000cals.

but what if i do start to gain at around 2750? do i stay at that for another 2weeks?

 

[VanessaNicole]

This guy is only 15 and still growing. For him, maintenance is higher than for a full grown man at his body weight.

And since he is so young and lean, he is the perfect condition to make best possible use of extra calories. (Partitioning is better both for those still growing, and for anyone who is naturally lean).

I see no downside to his jumping right in at 3500 calories a day.

I would be concerned about him eating at what we (as full grown adults) call "maintenance", because for him it's not maintenance, he needs more food energy. Infact, a healthy active 15 year old boy can need as much as 4000 calories just to maintain his weight.

So, Kenwood, I think you should focus on eating lots of clean food, as much as you can comfortably handle and enjoy. If you gain too much fat, cut back a little, if you don't gain any eat a little more...

VanessaNicole

 

[kenwood]

so i will start at 3500 and then see how it goes

 

[VanessaNicole]

i've only been eating around 1500 cals (poor) ..... so i will start at 2500 for 2weeks then if i dont gain add 250 then stay at 2750 for 2weeks then if i still dont gain go up to 3000cals.

but what if i do start to gain at around 2750? do i stay at that for another 2weeks?

You need way more than that. And if you really did eat 1500, you'd seriously be losing weight. You must not be counting accurately...

I am a 142 pound female and I lose weight at 1700...

Eat way more food...You need it to grow...

VanessaNicole

 

[kenwood]

You need way more than that. And if you really did eat 1500, you'd seriously be losing weight. You must not be counting accurately...

I am a 142 pound female and I lose weight at 1700...

Eat way more food...You need it to grow...

VanessaNicole

that 1500 was just a gues hehe...but i know im not gettin over 2200 and if i am its junk food so i need to cut the junkfood/soda out (i havnt drank soda for about a month now lol) and just eat good clean food

 

[kenwood]

i am gonna signup on fitday.com and i'm gonna make a journal to keep track of lifting/food

 

[Emma-Leigh]

that 1500 was just a gues hehe...but i know im not gettin over 2200 and if i am its junk food so i need to cut the junkfood/soda out (i havnt drank soda for about a month now lol) and just eat good clean food

Don't guess.

And don't jump 1000s of cals in one go either - recipe for mucho fat gains.

Eat how you are now and calculate your current intake off www.nutridiary.com or www.fitday.com .

Then see how much you are REALLY eating (overweight people have been calculated to underreport up to 50-60% on their calorie intake... and even LEAN people usually underestimate their intakes by ~25%... So you can't "eye ball" it accurately).

Calculate out a rough maintainence level too - so what you SHOULD roughly be eating...

If you are well under maintainence then over 2 weeks I would bring your cals back up to maintainence and stay at that for another 2 weeks.

After that - slowly start to add calories (10% at first) and watch yourself for 1-2 weeks. If you are not gaining then add another 10%.

 

[kenwood]

ok heres another question...since i've never really had a decent diet ...do you think i could diet around 2500-3000 and also do cardio/HIIT 3x's a week on non training days? do you think i could get leaner?

 

[assassin]

ok heres another question...since i've never really had a decent diet ...do you think i could diet around 2500-3000 and also do cardio/HIIT 3x's a week on non training days? do you think i could get leaner?

i say u must start with ur diet and see what happens , every body will react in a different way , you must start with trial and error and see how much calories will work for you....and if you wanna gain more eat more if you want to get leaner eat less ...

 

[kenwood]

i want to be a beanpole i will eat 200cals a day j.k

 

[VanessaNicole]

Don't guess.

And don't jump 1000s of cals in one go either - recipe for mucho fat gains.

Eat how you are now and calculate your current intake off www.nutridiary.com or www.fitday.com .

Then see how much you are REALLY eating (overweight people have been calculated to underreport up to 50-60% on their calorie intake... and even LEAN people usually underestimate their intakes by ~25%... So you can't "eye ball" it accurately).

Calculate out a rough maintainence level too - so what you SHOULD roughly be eating...

If you are well under maintainence then over 2 weeks I would bring your cals back up to maintainence and stay at that for another 2 weeks.

After that - slowly start to add calories (10% at first) and watch yourself for 1-2 weeks. If you are not gaining then add another 10%.

That would make a lot of sense for a full grown person, but there is no way to reliably estimate a growing persons energy needs without metabolic testing.

I agree that he should track his intake on fitday, but this still wouldn't accurately approximate maintenance for this guy. He's going to have to do some guess work and go by how he feels (e.g. he should eat a little more often than he feels hungry, etc.) because our formulas just don't apply to the adolescent metabolism.

VanessaNicole