Hey everyone, I would really appreciate any advice here
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.
05-03-2011, 12:50 PM #1
Bulking Diet and Optimal Weight gain per week?
05-03-2011, 07:57 PM #2
05-03-2011, 08:20 PM #3Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
05-03-2011, 08:43 PM #4
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
05-03-2011, 09:07 PM #5
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.
05-03-2011, 09:44 PM #6
05-03-2011, 10:09 PM #7
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.
05-03-2011, 10:45 PM #8
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