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.
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05-03-2011, 12:50 PM #1
Bulking Diet and Optimal Weight gain per week?
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05-03-2011, 07:57 PM #2
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05-03-2011, 08:20 PM #3
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05-03-2011, 08:43 PM #4
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
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05-03-2011, 09:07 PM #5
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05-03-2011, 09:44 PM #6
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05-03-2011, 10:09 PM #7
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.
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05-03-2011, 10:45 PM #8
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