Bulking and Maintaing BF%

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wacky906

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When bulking is it possible to lose BF% or will it require cutting after the bulking phase? I've read a few articles and it seems that too much cardiovascular exercise is not good when bulking. I'm planning on doing 3 sessions of HIIT weekly, will that be enough to keep my BF% relatively level while bulking?

Stats:
5ft 10 in.
138 lbs
2500 kcal. diet

Also I eat 2500 calories on workout days, is it better for be to eat 2500 on off days also or lower it a bit?

**edit
After recalculation using the Harris Benedict Equation my BMR = 1705. At 1.55x for activity level my calorie needs round out to be about 2640. I'm thinking of adjusting my daily caloric intake to from 2500 to 2600 for workout days. However, I am still concerned as to if I should decrease caloric intake for off days or keep it around 2500-2600.
 
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Mass Building

2500 calories is both a vague number and it is not nearly enough to build muscle. see my website

What kind of calories will you consume? Fat? Carbs? Protein? See my point.

Based on 138 lbs, eat 280 grams of protein per day, 5 meals per day. Focus your carbs and fat intake around your protein intake, not your caloric intake. Make sense? Good luck.

For extra protein, eat one hard boilded egg white every hour on the hour from the time you wake up until you go to sleep. Add extra protein drinks and drink lots of water. Avoid cheese, milk, and fatty red meats. Double your supplement intake and don't drink alcohol. Do this, and you will gain 50 lbs of muscle in two years or less.
 
Ok thanks for the information. What do you recommend for off days though? Do I consume the same amount of protein/carb/fats or less?

Right now I have it planned at (previously before reading your post)
207/414/70 on workout days
207/276/50 on non-workout days
 
i'd go with more than 2500 cals. for your work days and definitley more for off days as that is when your body recuperates and spreads nutirents
 
I have read before that in a bulking phase, you want approximately 18 calories per pound of body weight. 138 lbs x 18 cals = 2484. So, I think were pretty good with your initial intake guess. And 2 grams of protein for every pound of weight seems overkill, I think you'd be fine getting in 1 gram for every pound, or 138 grams of protein. And with that other calculation you did that came up to 2600 calories, thats fine too, it's better to err on the side of too much than too little.

I mean, I'm bulking right now too, and I am a big guy. 6'4'', 210 pounds, so my numbers come in at 210 x 18 cals = 3780. I have been getting damn near that number and I am making gains every week.

Oh, and to answer your original question. Unless you are completely new to lifting, you won't be able to shed body fat while building muscle. In order to shed body fat, you must be a caloric deficit, which would not enable muscle growth. In order to build muscle, you must be in a caloric surplus, which will make it impossible to lose fat. See what I mean?

3 sessions of HIIT is the most you want to do. I only do 2, and throw in a long, steady state cardio for my third session...
 
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Thanks Mark. I think I'll be settling with 2500-2600 calories for now, just to play it safe. I might check around on other articles, books, or recommendations from others for a bit longer before making any major amendments.

As far as the protein I was reccomended 1-1.5 g per pound. I'll start with 138 and if I don't see enough improvement I'll increase it gradually until I find a sufficient number.

Also, thanks for the confirmation, I figured it wouldn't make sense for me to be able to lose much or if any fat while consuming a surplus of calories.

If anyone else has any other suggestions I am definately open to it. I have my starting amounts, but I want to see more opinions so I can make amendments gradually. Also what do you guys normally do on off-days, same diet or less or more?
 
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I wrote back your PM, but as I said, get as many opinions as you can!

Oh, my screen name is actually deceiving, my name is Flynn!
 
MarkMyWords said:
And 2 grams of protein for every pound of weight seems overkill, I think you'd be fine getting in 1 gram for every pound, or 138 grams of protein...
Click to expand...

I agree 1 gram per pound will be enough. We all know what happens to any macronutrient that isnt metabolised in the way that we would like.
 
MarkMyWords said:
I wrote back your PM, but as I said, get as many opinions as you can!

Oh, my screen name is actually deceiving, my name is Flynn!
Click to expand...

Yeah, I realized when I was sending you the PM, haha.
 
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