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  1. #1
    Registered User 19anguige91's Avatar
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    How many calories do i eat to bulk?

    I am 5"7 i weight 132 pounds roughly and i want to bulk, how many calories should i eat a day and at what weight should i stop and start cutting?
    Thanks.
    Tom.
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  2. #2
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    300-500 above your maintenance (can be calculated here: http://www.freedieting.com/tools/calorie_calculator.htm ). Weigh in after 2 weeks, if you did not gain any weight increase the calories by another 200. Repeat.

    Stop when you think you are getting too fat.
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  3. #3
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    Repped, someone needs to like clone wave's thead over at Losing Fat and post it here too IMO :P

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  4. #4
    Train hard play harder Tommy W.'s Avatar
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    You'll only gain a pound or two of muscle a month no matter HOW much you eat so taking in over 6,000 or so extra calories a month over maintenence wont do much except make you fat. Thats about 200 cals a day. It's hard to figure your diet to within 100 cals a day so start with 300 over maintenence a day and keep track of fat gain not weight gain as water weight can really throw off your calcs.

    These guys bulking with a ton of extra cals are just adding fat and then they have too long of a cutting phase where they're actually LOSING muscle during that time frame.
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  5. #5
    Registered User NCMarcus82's Avatar
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    Originally Posted by Tommy W. View Post
    You'll only gain a pound or two of muscle a month no matter HOW much you eat so taking in over 6,000 or so extra calories a month over maintenence wont do much except make you fat. Thats about 200 cals a day. It's hard to figure your diet to within 100 cals a day so start with 300 over maintenence a day and keep track of fat gain not weight gain as water weight can really throw off your calcs.

    These guys bulking with a ton of extra cals are just adding fat and then they have too long of a cutting phase where they're actually LOSING muscle during that time frame.
    I feel what you are saying, but I feel if you do some weekly cardio while you bulk, the results will turn out pretty good
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  6. #6
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by NCMarcus82 View Post
    I feel what you are saying, but I feel if you do some weekly cardio while you bulk, the results will turn out pretty good
    No.
    it's the total equation. You have to figure the cardio in there. Eating an extra 800 cals and doing 20 minutes of cardio doesnt cut it.
    It takes running a mile to burn off 100 cals... do the math. It ain't pretty.
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  7. #7
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    Originally Posted by NCMarcus82 View Post
    I feel what you are saying, but I feel if you do some weekly cardio while you bulk, the results will turn out pretty good
    I never got why people do cardio (other than for cardiovascular health or firing up the appetite) during a bulk.

    A bulk is all about excess calories. Cardio burns calories.
    - If you eat too much and have to do cardio - why not just don't eat so ****ing much in the first place?
    - If you don't eat that much and have to eat another meal to make up for your cardio - why not just skip the cardio?

    My brain hurts.
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  8. #8
    Registered User NCMarcus82's Avatar
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    one reason its helps burn some fat, and its good for your heart.
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  9. #9
    Registered User nombie's Avatar
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    Originally Posted by hankst View Post
    I never got why people do cardio (other than for cardiovascular health or firing up the appetite) during a bulk.

    A bulk is all about excess calories. Cardio burns calories.
    - If you eat too much and have to do cardio - why not just don't eat so ****ing much in the first place?
    - If you don't eat that much and have to eat another meal to make up for your cardio - why not just skip the cardio?

    My brain hurts.
    You need to keep your heart healthy. Most people plan on cutting post bulk, so this will involve a lot of cardio. If your stamina and endurance aint up to scratch you will have a hard time cutting. So its important to incorporate a lil cardio during bulk!
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  10. #10
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    Originally Posted by nombie View Post
    You need to keep your heart healthy. Most people plan on cutting post bulk, so this will involve a lot of cardio. If your stamina and endurance aint up to scratch you will have a hard time cutting. So its important to incorporate a lil cardio during bulk!
    Brackets!

    And don't tell me deadlifts / squats don't get your heart rate up!
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  11. #11
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    Originally Posted by hankst View Post
    Brackets!

    And don't tell me deadlifts / squats don't get your heart rate up!
    I run a fast mile before I start lifting, and as long as I can jump right into squats or deadlifts my heart rate stays up for my entire lifting session.
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  12. #12
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    Originally Posted by hankst View Post
    I never got why people do cardio (other than for cardiovascular health or firing up the appetite) during a bulk.

    A bulk is all about excess calories. Cardio burns calories.
    - If you eat too much and have to do cardio - why not just don't eat so ****ing much in the first place?
    - If you don't eat that much and have to eat another meal to make up for your cardio - why not just skip the cardio?

    My brain hurts.

    Yea if you're bulking, it's important to throw in some intense cardio to get high blood flow in your body at least once a day. Helps with recovery and removing waste as well as keeping your stamina up and heart healthy (considering all the **** you may be eating during a bulk)

    really sucks though cause it's even MORE calories you have to eat...honestly the hardest and most $$ consuming part of getting muscle
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  13. #13
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    Originally Posted by Tommy W. View Post
    You'll only gain a pound or two of muscle a month no matter HOW much you eat so taking in over 6,000 or so extra calories a month over maintenence wont do much except make you fat. Thats about 200 cals a day. It's hard to figure your diet to within 100 cals a day so start with 300 over maintenence a day and keep track of fat gain not weight gain as water weight can really throw off your calcs.

    These guys bulking with a ton of extra cals are just adding fat and then they have too long of a cutting phase where they're actually LOSING muscle during that time frame.
    Muscle(with water) is 600 cals a pound. Est say it takes about 1600 cals to make a pound, lets assume that includes the building blocks and not just the expenditures. So 2 pounds a month would take about 3200 calories. Still you also have the fact that healthy people(non obese non diabetic) um for the lack of a better term, "twitch" more with increase calories, which increases daily expenditures 100-200 calories a day. Its why you feel like superman on a bulk and death warmed over on a deep cut, your "metabolism" for a lack of a better term changes several hundred calories a day.

    So yea 200-300 cals a day (6000-9000 calories per month) is plenty.
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