+500

B

bloc

0
I just boosted my caloires from 1500 to near 2000. I'm trying to gain muscle so I don't do cardio much anymore like I used to (30 + mins 6 days a week). I had started to run for like 20 mins on off days but I don't think it's really needed.
Anyway, I haven't gained any weight, though I've been working out and eating more for about a week. But I have noticed some more arm firmness and less fat in certain areas of my body. Could this be -fat +muscle equaling out?
I hear that you should only increase calories by 500 at a time. Is this true? I'm pretty sure I burn 2,000 calories a day just breathing being 6'2 and 17 y.o. So, should I up it even more? My diet now consists of whey protein, fat free milk, chicken, turkey, peanut butter or peanuts for good fats, fruit, vegs, bulgur wheat (or oatmeal), 2 slices of bread with the PB every other day, soy pitas, "protein plus" Powerbars, and creatine. I get about 17-20% fat, 35-40% carb and 40 + + protein everyday out of 1900 - 2000 calories.
Should I stick with this? Should I up calories? Would you consider my diet "clean"?
 
Wow you UPPED to 2000?? Your ratio looks good, so if you were to up your caloric intake go ahead and up everything equally. But maybe stick with just upping 500 every other week until you feel you're getting enough. I don't know exactly what makes up protein plus power bars but make sure to look out for high sugar counts in bars...
I'm only 5'10 and currently bulking, I try to get near 4000 calories in a day.. But that's just me, thats what I have to do to gain weight quick..
 
same here, i get around 3500 calories a day to gain weight. hey mreik what does you diet consist of? I'd love for some ideas of high calorie foods to eat other than what i'm eating now.
 
You should get 2800-3000 calories a day. Gradually eat more. if you rush in too quickly it will end in disaster. slowly but surely ;)
 
I'd also like to know some of your ideas of high calorie foods.
Slowly but surely, yea, this is my first time "bluking" or really concentrating on gaining muscle. When you eat like 3500 calories a day how long does it take to see all those calories converted into muscle? 3500 calories = 1 lb of fat, how many = 1 lb of muscle?

The power bars have around 19g sugar. I only have one every other day.


**Now, about my work out
I've been doing usually 1 big muscle group a day, as oppose to 2.
Biceps / arm day
- I usually warm up with 30 push ups.
- Then I do 30 lbs alternating hammer curls, 5 reps 4 times.
- Then I do 25 lb alternating curls, 12 reps 4 times

Is this enough or should I do more?

Chest / tricep day
- I warm up with 2x sets of 30 push ups.
- Then 25 lb incline dumb bell chest press, 10 reps 4 times
- Then, low weight high rep dumb bell flys. I was planing on upping the weight and lowering the rep. Probably 20 or 15lbs 10 reps 3 times.
- Then I cool down with like 15 push ups
This enough?

Shoulders
- Lateral raises 10 reps 4 times
- Military Press, (w/ dumbbells) 30lbs 6 reps, 3 times
- One-Arm Side Laterals 8 reps, 3 times
- Dumb bell shrugs 30lbs 15 reps 2x
Enough?

Legs/back
- Some squats with 30lbs dumb bells usually 8 reps 4x
- Romanian Dead lift 8reps 3x
- Stiff-Legged Dumbbell Deadlift 8reps 3x
This enough?

I don't want to up calories to much more until I know I'm lifting enough. It would be useless.
 
Good advice on the nutrition front, (increase it slowly n keep it healthy).
One word about cardio - its not just for keeping lean but is the Biggest protector against cardiovascular disease; so keep 20mins, 3*/wk as a Minimum.

THERE'S NO POINT HAVING BIG MUSCLES AND A WEAK HEART.

Try HIIT if you don't wanna risk losing weight.
 
Yea, I've started doing a new routine after reading BFFM. I do hiit for 25 mins on my off days from lifting, which is about 3x / week. I've uped my calories to about 2100 - 2400 (MAX) now. I'm taking glutamine now, so I think I might even add some more cardio, biking maybe or jogging in the mouring, this way I won't have to worry about the loss of muscle. ..I guess. :p
 
Biggie said:
hey mreik what does you diet consist of? I'd love for some ideas of high calorie foods to eat other than what i'm eating now.
Click to expand...
NUTS!!! soo high in calories, and the juice in coconuts (<i know this is kinda weird lol> its a triploid 3n nucleus so there's soooo many calories) Other than that, i eat everything i can @ school (meats cheeses eggs, lots of rice; about 6 or 7 meals a day) with a weight gainer shake... ive got a really really fast metabolism, so i try to keep my kcals really high...

anyways, i probably eat more than i should... right after this thread came out, i thought about it. and i was gonna try to eat as close to 5000kcal ina day, let me tell you that was a bad idea lolol (i drank 2 shakes, nevr done that b4), i threw up right around 4500.. but hey i knew i wouldnt die, so it was worth a try...
 
so you buy whole coconuts then? how did you find out the nutritional facts of coconuts and coconut juice? Also, how in the hell did you get 5000 calories??? haha it's hard enough for me to get 3500 throughout the day.
 
Lol, no nutrition facts, just biology!! and i live in FL, I have like 6 or 7 trees in my yard :) hehe, ima cheater i know!! And i didnt get 5k, i TRYED!! lol, came kinda/sorta close & threw up! waste of food :)
 
You must log in or register to reply here.
Back
Top