Increasing Cals when on.....

[JKurz1]

QUick question...........when you guys are trying to put on some mass, how many additional calories per day and per week do you take it? Do you check your weight weekly? How do you know if you are gaining lean mass, before it's too late and you turn ijnto a fat fuck? lol.........thnx bros........

 

[flex2win]

During cycles, i try and keep calories btwn 3500-4000/day, protein@300-400/day also, I go by what the great mirror on the wall tells me, keep in mind that putting on weight means putting on muscle and some fat/fluid, unless you're using drugs like primo and anavar, where gains will be somewhat smaller, but result in more LBM....

 

[Bulldog_10]

I'd figure out what my maintenance cals are, and then add 1000 cals to it, that way you're 7000 cals/wk over maintenance. It takes ~2500 cals to add a pound of muscle...so 7000cals/wk should put you at about 1.5 pounds LBM per week. 10 week cycle should give you 10-12 pounds of keepable mass...obviously it depends on your genetic window...but use the numbers I gave you as a guide and adjust as needed.

 

[bran987]

I'd figure out what my maintenance cals are, and then add 1000 cals to it, that way you're 7000 cals/wk over maintenance. It takes ~2500 cals to add a pound of muscle...so 7000cals/wk should put you at about 1.5 pounds LBM per week. 10 week cycle should give you 10-12 pounds of keepable mass...obviously it depends on your genetic window...but use the numbers I gave you as a guide and adjust as needed.

FYI, I think he meant 3500 cals to add a pound of muscle. looks like a typo

 

[JKurz1]

OK....SO MOST OF US (sorry) are 2-2.5 hours.....now, let's add a dimension....what do you eat during those times? How much and of what foods?

 

[jubei]

Your dog looks just like mine.

Add 1000 cals with at least 400 of those cals being protien (100g)

 

[Bulldog_10]

FYI, I think he meant 3500 cals to add a pound of muscle. looks like a typo

Nope...it's 2500...I just accounted for the fact that it's not gonna be 100% efficient. But again, those are just estimates, everyone will gain different amounts of LBM and fat.

 

[JKurz1]

ok...so, if I've been maintaining around 205lb for a solid 6-8 weeks now, I should bump 1,000 calories each day and keep what I'm doing? I train in the am and cardio in PM....or, should I go 500 calories and lower the cardio intensity?

 

[Bulldog_10]

ok...so, if I've been maintaining around 205lb for a solid 6-8 weeks now, I should bump 1,000 calories each day and keep what I'm doing? I train in the am and cardio in PM....or, should I go 500 calories and lower the cardio intensity?

I'd do what you're doing and add 1000...but either way will get the job done...as king as you're getting 500 cals worth of cardio now.

The reason I'd leave it alone is because you'll keep more fat off if you leave the cardio...Also good for the heart.

 

[JKurz1]

ok...but I'm just going to lessen the intensity......instead of inclined treadmill at 3.7-4.0 speed, I may plan on knocking it down to 3.2 or 3.3, or maybe switch to the bike? Solid?

 

[Bulldog_10]

ok...but I'm just going to lessen the intensity......instead of inclined treadmill at 3.7-4.0 speed, I may plan on knocking it down to 3.2 or 3.3, or maybe switch to the bike? Solid?

Just make sure you're expending the same amount of cals as you have been...Then you should be all set. Basically, just make sure you're in positive energy balance by about 1000 cals, no matter how you do it...whether it be drooping the cardio, adding calories, or a some combination of the two.

 

[jh1]

FYI, I think he meant 3500 cals to add a pound of muscle. looks like a typo

You're thinking of how many calories are in a pound of fat.

Muscle is more like 1792 if I remember right 28grams in an ounce, 16 ounces in a pound. 4 calories per gram for muscle, 9 calories per gram for fat.