Confused - how to add 20 pound of muscle instead of fat ?

[FastBulk]

This is nutrition newbie question.

The next year, I want to add 1 pound of muscle in a short time.

And keep putting on more muscles every month.

I will be working out 4 days a week.

The calories required for a week is ??? 500 calories surplus per day ?

I am 70 kg with 10-12% body fat.

I don't want to just eat more... and put on more fat instead of muscle.

I don't want to become 80 kg with 30% fat. I want to be 80kg with 8-10% body fat.

Thanks for reading

[Ninja]

Your not going to put on 10kg of nothing but muscle in a year, unless your just starting out weight training or on the juice. In which case, go for it.

If youve already been training for a while set a realistic goal like 3-4kg. Set a calorie surplus and keep measuring your gains in size and monitor your body fat gains to minimise them. Prepare for a long hard year and dont expect it to come easy and youll do allright

[FellowshipOfTheRon]

how tall are you?

what's your gender?

how old are you?

how long have you been training for?

do you play any kind of sports/do any other physical training stuff?

what kind of work do you do?

are you natural or enhanced?

[FastBulk]

I'm a gym rat that doesn't train consistent. Out of the gym for 9 month .

The nutrition science is eating calorie maintenance + 500 calories surplus a day.

I reckon it's right on the target. I'll be eating the same food 4-6 times a day and watch my fat gain over a few weeks.

I dont mind getting more fat, but not pure fat instead of muscle.

I'm in 30s. Not 50+. I think that's still good to gain muscle.

[tgzerozone]

how tall are you?

what's your gender?

how old are you?

how long have you been training for?

do you play any kind of sports/do any other physical training stuff?

what kind of work do you do?

are you natural or enhanced?

If you answer these, the people might be better set to give advice. Might add in there your weight as well and maybe body fat percentage if you know that.

[tomleegolf]

I don't think you're going to gain anything. You sound like an idiot

[Chemo]

Celltech

[Ninja]

Celltech

Haha dat dere celltech

[FellowshipOfTheRon]

Celltech

dude stop releasing jay cutlers secrets

[jimmybro1]

Celltech

dude stop releasing jay cutlers secrets

Cellmass gave Ronnie Coleman inhuman gains try that.

[Terrymundo]

Fat and muscle come hand in hand. In a perfect world we could lose fat whilst gaining quality muscle, in reality any bodybuilder will tell you need to take the bad with the good. It like trying to get with a chick that has a fat friend, you cant just tell the fatty to f*ck off cause then the hottie won't want to come with you either. My advice is deal with the fatty be kind to her, laugh with her, gain her trust. Then the fatty will give the hottie the thumbs up and you're in with a grin :twisted: . once you start getting the hottie you can slowly ween off the fatty till one day there will barely be any fatty left.

[FastBulk]

Too many trolls here.

Here's another method I read. It's full of logical theory.

Wouldn't it be a good idea for us to eat the maintenance calories for our goal weight when we are dieting instead of starting at our BMR and creating a deficit? If we learn to eat the number of calories we will need to maintain our idea weight then when we get there it will be easier to stick to.

Here is my thought. My BMR at my weight is around 1666 so I try to eat 1200 per day and exercise to create a deficit in order to lose weight. My goal weight is 125lbs and at my height and age the BMR for me at 125lbs would be around 1318.

Therefore if I just ate 1318 calories every day I would eventually even out around 125lbs. If however I added exercise in everyday I would lose faster than that.

This way of thinking (in my mind anyway) alleviates the pressure to exercise every single day in order to lose weight because I know that if I just eat my maintenance calories eventually I will be 125lbs right?

Therefore I can exercise for fun and not weight loss at all because I'll still lose without the exercise just a little slower.

I am going to try thinking this way from now on and upping my calories to 1350 per day instead of 1200 and only exercising for enjoyment and not weight loss.

Last edited on 17 September 2008 09:10 pm by BEC950

It's telling you to eat for the target weight.

[FellowshipOfTheRon]

Too many trolls here.

Here's another method I read. It's full of logical theory.

Wouldn't it be a good idea for us to eat the maintenance calories for our goal weight when we are dieting instead of starting at our BMR and creating a deficit? If we learn to eat the number of calories we will need to maintain our idea weight then when we get there it will be easier to stick to.

Here is my thought. My BMR at my weight is around 1666 so I try to eat 1200 per day and exercise to create a deficit in order to lose weight. My goal weight is 125lbs and at my height and age the BMR for me at 125lbs would be around 1318.

Therefore if I just ate 1318 calories every day I would eventually even out around 125lbs. If however I added exercise in everyday I would lose faster than that.

This way of thinking (in my mind anyway) alleviates the pressure to exercise every single day in order to lose weight because I know that if I just eat my maintenance calories eventually I will be 125lbs right?

Therefore I can exercise for fun and not weight loss at all because I'll still lose without the exercise just a little slower.

I am going to try thinking this way from now on and upping my calories to 1350 per day instead of 1200 and only exercising for enjoyment and not weight loss.

Last edited on 17 September 2008 09:10 pm by BEC950

It's telling you to eat for the target weight.

yup eating for the target weight is one approach, many times it is as simple as that. surprisingly, there is not that huge of a difference between BMR for yourself at 70kg vs 80kg... in an example of a 170cm male @ age 25, maintenance cals would sit at 2344. at 80kg would have maint cals of 2533 so if you aim to eat at an 80kilo guys maint you're only really bulking with a caloric excess of 180kcals. it's not much and would take an extremely long time (most likely more than a year) to put on that 20lbs of lean mass. you really need to experiment with the exact level of caloric excess yourself and see what's the highest you can take it up to before you start getting fatter. for some people, that excess sits around 500, for others a thousand or more may be needed to trigger the growth. don't get those people wrong, they are not trolling. bulking while staying reasonably lean can be done but it's just plain naive to think that you will not gain any fat at all in the process.

BMR calculator : content.php?id=186

[FastBulk]

Good news, I found legit calories calculator.

http://scoobysworkshop.com/calorie-calculator/

http://www.free-online-calculator-use.c ... lator.html

Both gave similar calories figure to gain weight/muscle from my current weight. I also input my target weight on fat lose plan (-5% maintenance calories), and BOTH site gave similar numbers.

On scooby's site, it's 60/20/20 ratio for carb/protein/fat.

Also on scooby's site it said the max muscle mass gain per year is 5kg for newbies with less than 2 years of training.

To put on 20 lb of muscle it can take 2 years for average newbie.

Scooby had all the answers. :clap:

Thanks for the help, sorry if my posts appear TROLL-ish. :oops:

[workingonit]

Good news, I found legit calories calculator.

http://scoobysworkshop.com/calorie-calculator/

http://www.free-online-calculator-use.c ... lator.html

Both gave similar calories figure to gain weight/muscle from my current weight. I also input my target weight on fat lose plan (-5% maintenance calories), and BOTH site gave similar numbers.

On scooby's site, it's 60/20/20 ratio for carb/protein/fat.

Also on scooby's site it said the max muscle mass gain per year is 5kg for newbies with less than 2 years of training.

To put on 20 lb of muscle it can take 2 years for average newbie.

Scooby had all the answers. :clap:

Thanks for the help, sorry if my posts appear TROLL-ish. :oops:

20% protein? GTFO

[tgzerozone]

Scooby's full of shit.

[FellowshipOfTheRon]

good luck, glad you've found some more avenues of research.

@guys calling OP/scooby an idiot - calm down, he's on a bulking diet (albeit one with a really low caloric excess)... at 70kg it's probably around the 2600~2800kcal mark. if you just look at it as 20% protein then it's meaningless. if you put it in to the right context of his size/intake then 20% means 130~140grams of protein a day which is right up there at 2g per kg.

many people take a lot more and it's not the right thread to argue about the 'right' amount of protein but i think we can agree that it's certainly not impossible nor outrageous for a beginner to bulk on that figure.

[jimmybro1]

Scooby's full of shit.

Well hes got the body to prove his knowledge last time I checked, do you....