Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 8 of 8
  1. #1
    Registered User ShadyGuy's Avatar
    Join Date: Mar 2009
    Stats: 6'2", 205 lbs
    Posts: 1,101
    Rep Power: 125
    ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ShadyGuy's BodySpace
    ShadyGuy is offline

    Bulking Diet and Optimal Weight gain per week?

    Hey everyone, I would really appreciate any advice here

    Current Stats
    6'2
    180lbs 14%bf


    I just finished a 3 month cutting diet from 210 to 180. Most of the weight I lost was water, fat and a little bit of muscle. Now I feel like i have a better foundation to bulk up from at my current stats


    Here is my planned bulking diet.....very simple

    3000 Calories per day (500 cal surplus)

    Around 200g protein per day

    I will try to get less than 100g of fat each day


    Now i know that this is not very detailed but I want to stick to a very simple bulking diet at 500 cal surplus.

    My main question is this.......how much weight should I expect to gain each month on a 500 cal surplus and assuming I only get around 100g of fat or less each day and 200g of protein each day will I gain alot of body fat on this diet? Or will fat gains be limited and i will put on primarily muscle on this diet?

    Basically I want to avoid putting any of the fat back on that I spent 3 months cutting from 210 to 180.
    Reply With Quote

  2. #2
    Registered User ShadyGuy's Avatar
    Join Date: Mar 2009
    Stats: 6'2", 205 lbs
    Posts: 1,101
    Rep Power: 125
    ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ShadyGuy's BodySpace
    ShadyGuy is offline
    bump
    Reply With Quote

  3. #3
    Registered User AlwaysTryin's Avatar
    Join Date: Sep 2008
    Stats: 5'10", 203 lbs
    Posts: 37,486
    Rep Power: 56982
    AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000)
    Visit AlwaysTryin's BodySpace
    AlwaysTryin is offline
    Originally Posted by ShadyGuy View Post
    how much weight should I expect to gain each month on a 500 cal surplus and assuming I only get around 100g of fat or less each day and 200g of protein each day will I gain alot of body fat on this diet? Or will fat gains be limited and i will put on primarily muscle on this diet?

    Basically I want to avoid putting any of the fat back on that I spent 3 months cutting from 210 to 180.
    You seem to think consuming fat makes you fat? The surplus determines that.

    You will gain some fat, it's inevitable... how much? That depends on how slow you bulk. If you gain weight too quick just cut calories back a bit
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
    Reply With Quote

  4. #4
    Registered User ShadyGuy's Avatar
    Join Date: Mar 2009
    Stats: 6'2", 205 lbs
    Posts: 1,101
    Rep Power: 125
    ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ShadyGuy's BodySpace
    ShadyGuy is offline
    Originally Posted by AlwaysTryin View Post
    You seem to think consuming fat makes you fat? The surplus determines that.

    You will gain some fat, it's inevitable... how much? That depends on how slow you bulk. If you gain weight too quick just cut calories back a bit
    so the most important thing in determining fat gain is the total number of calories?

    for example a diet of 50 cans of tuna which equals 5000 calories will get you more fat than a diet of mcdonalds hamburgers at only 3500 calories?

    sorry for the weird question....i am just trying to understand nutrition better

    thanks
    Reply With Quote

  5. #5
    Registered User pageturner's Avatar
    Join Date: Jun 2007
    Age: 30
    Posts: 173
    Rep Power: 64
    pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000)
    pageturner is offline
    Originally Posted by ShadyGuy View Post
    so the most important thing in determining fat gain is the total number of calories?

    for example a diet of 50 cans of tuna which equals 5000 calories will get you more fat than a diet of mcdonalds hamburgers at only 3500 calories?
    That's right. For the most part, your mix of macronutrients (protein, fats, and carbs) is irrelevant to fat gain.

    But you shouldn't ignore the mix of protein, fats, and carbs in your diet. See the stickies to figure out how to set daily targets for calories and for macronutrients.
    Reply With Quote

  6. #6
    Registered User ShadyGuy's Avatar
    Join Date: Mar 2009
    Stats: 6'2", 205 lbs
    Posts: 1,101
    Rep Power: 125
    ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ShadyGuy's BodySpace
    ShadyGuy is offline
    Originally Posted by pageturner View Post
    That's right. For the most part, your mix of macronutrients (protein, fats, and carbs) is irrelevant to fat gain.

    But you shouldn't ignore the mix of protein, fats, and carbs in your diet. See the stickies to figure out how to set daily targets for calories and for macronutrients.
    so as long as you don't go to high on the calorie surplus on a bulking diet then you will be safe in terms of fat gain? assuming i get enough protein on a slow bulk the body will use that calorie surplus to build primarily muscle weight?
    Reply With Quote

  7. #7
    Registered User pageturner's Avatar
    Join Date: Jun 2007
    Age: 30
    Posts: 173
    Rep Power: 64
    pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000) pageturner has a brilliant future. Third best rank! (+40000)
    pageturner is offline
    Originally Posted by ShadyGuy View Post
    so as long as you don't go to high on the calorie surplus on a bulking diet then you will be safe in terms of fat gain? assuming i get enough protein on a slow bulk the body will use that calorie surplus to build primarily muscle weight?
    Yes. The rule of thumb seems to be if you're lifting regularly and gaining between .5 and 1 pound per week, you shouldn't be adding too much fat. But a little fat gain is inevitable.

    All you need to do is calculate your maintenance, eat around 200 calories above it, follow your weight for a week or two, and increase or decrease your calories depending on how much weight you gain over the first week or two.

    Edit: you probably need more calories than I do, so maybe it makes sense for you to start with a higher surplus over your maintenance, like 350.
    Reply With Quote

  8. #8
    Registered User ShadyGuy's Avatar
    Join Date: Mar 2009
    Stats: 6'2", 205 lbs
    Posts: 1,101
    Rep Power: 125
    ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000) ShadyGuy has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ShadyGuy's BodySpace
    ShadyGuy is offline
    Originally Posted by pageturner View Post
    Yes. The rule of thumb seems to be if you're lifting regularly and gaining between .5 and 1 pound per week, you shouldn't be adding too much fat. But a little fat gain is inevitable.

    All you need to do is calculate your maintenance, eat around 200 calories above it, follow your weight for a week or two, and increase or decrease your calories depending on how much weight you gain over the first week or two.

    Edit: you probably need more calories than I do, so maybe it makes sense for you to start with a higher surplus over your maintenance, like 350.
    alright thanks alot man!
    Reply With Quote

Reply

Similar Threads

  1. Average weight gain per week bulking?
    By Methodic31 in forum Teen Bodybuilding
    Replies: 18
    Last Post: 03-23-2013, 05:55 PM
  2. Target for clean weight gain per week?
    By slicktervictor in forum Nutrition
    Replies: 7
    Last Post: 07-27-2007, 08:17 AM
  3. Too much weight gain per week?
    By Jippo in forum Workout Programs
    Replies: 32
    Last Post: 12-02-2006, 02:01 AM
  4. How much weight gain per week?
    By lieroxx in forum Teen Bodybuilding
    Replies: 4
    Last Post: 11-14-2005, 03:38 AM
  5. average weight gain per week
    By vikd in forum Teen Bodybuilding
    Replies: 5
    Last Post: 07-01-2003, 07:56 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout