maintenance exercise calories

[bodyguy55]

to bulk it says to eat 500 calories over maintenance. my maintenance at a sedentary level is 2280. Would it actually be higher since im lifting weights and technically not sedentary?

[GA1N5]

It'll likely be higher, yes.

Best thing you can do is experiment with these numbers until you find one that works for you.

[SuffolkPunch]

Your maintenance should include all activity including exercise. It will vary from day to day but don't stress about that because weight training doesn't add a huge number of extra calories burned and your body easily copes with slight fluctuations each day.

Don't eat 500 over though - unless you are very skinny and underweight. I'd go for 2-300 over if your counting is good enough that you can be that precise about it.

[bodyguy55]

Your maintenance should include all activity including exercise. It will vary from day to day but don't stress about that because weight training doesn't add a huge number of extra calories burned and your body easily copes with slight fluctuations each day.

Don't eat 500 over though - unless you are very skinny and underweight. I'd go for 2-300 over if your counting is good enough that you can be that precise about it.

Thanks. I'm a 6'1 man weighing 185 and 10% bodyfat. Would I gain too much fat on 500 over? I feel like the 500 would account for any slight miscalculation of counted calories and exercise.

[SuffolkPunch]

If you are really 10%, you'll have been training for many years and got decent results - so such a rapid bulk would just pile on fat since muscle gain at this point would be very slow.

However, many people quote BF% numbers that are complete guesses... so I am in the dark as to what to tell you.

[ironwill2008]

Thanks. I'm a 6'1 man weighing 185 and 10% bodyfat. Would I gain too much fat on 500 over? I feel like the 500 would account for any slight miscalculation of counted calories and exercise.

Post a pic that includes your legs. Can't advise without seeing what you look like now.

[bodyguy55]

If you are really 10%, you'll have been training for many years and got decent results - so such a rapid bulk would just pile on fat since muscle gain at this point would be very slow.

However, many people quote BF% numbers that are complete guesses... so I am in the dark as to what to tell you.

Ive never weight lifted, jsut been cutting for about a year to 10% from what an online calculator told me. ill post a pic

[SuffolkPunch]

Ive never weight lifted, jsut been cutting for about a year to 10% from what an online calculator told me. ill post a pic

You aren't 10%, I'll tell you that now.

But lets not get distracted by that, you should always do resistance training when losing weight otherwise you lose muscle, your shape doesn't improve but your metabolism falls and you become more likely to regain fat.

Look at some novice routines in the sticky threads at the top of the Workout Programs forum.

[bodyguy55]

You aren't 10%, I'll tell you that now.

But lets not get distracted by that, you should always do resistance training when losing weight otherwise you lose muscle, your shape doesn't improve but your metabolism falls and you become more likely to regain fat.

Look at some novice routines in the sticky threads at the top of the Workout Programs forum.

thanks. i couldnt post pics but ive looked up great routines. As a final verdict, do you reccomend bulking with 500 calories over maintenance since ive never lifted weights before?

[SuffolkPunch]

thanks. i couldnt post pics but ive looked up great routines. As a final verdict, do you reccomend bulking with 500 calories over maintenance since ive never lifted weights before?

No because at 185, you probably have more bodyfat than you might think and a big surplus will only increase it.

You should easily be able to max out your progress on a much smaller surplus - or even at maintenance.

[bodyguy55]

No because at 185, you probably have more bodyfat than you might think and a big surplus will only increase it.

You should easily be able to max out your progress on a much smaller surplus - or even at maintenance.

Thank you so much. I truely appreciate the help for a beginner. I wish I could rep you again but it won't let me lol.