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01-12-2015, 09:43 PM #1New Member
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Should I eat as much as possible or bulk slowly?
this is going to be a long post, bear with me please.
I started lifting 1 1/2 years ago at 125lb at around 12% body fat (skinny fat no abs). I got to 150lb from noob gains and then plateaud. I was eating 2500 calories at the time. I stayed ta that weight for a looong time and wasted like 6 months.
I recently upped calories to 3500 with my split as:
Protein: 200g
Carbs: 475g
Fat: 85g
I have gained 7 pounds in 4 weeks and my lifts have improved as has my vascularity but my body fat has gone up a bit.
My question is,
1) should I just keep eating at 3500 to put on as much as I can till summer and then cup up a bit?
or
2) Should I lower carbs to 410g and calories to about 3200 so I gain .75-1lb a week?
Would changing my calories to gain less weight have any result on the rate of muscle growth or does it influence just fat growth?
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01-13-2015, 11:41 AM #2Productive Member
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IMO, since you're a fairly small guy, I wouldn't worry too much about gaining a little bit of fat as long as it's not excessive (below ~15%). Another way to approach this is to keep calories on the high side, and use cardio a few times a week for about 30 minutes to combat any unwanted fat gains.
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01-13-2015, 08:27 PM #3
You don't grow in a linear fashion at a set amount week after week. Stay where you are and put on some size ...then maintain and later drop the unwanted bf.....then start all over again.
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01-13-2015, 09:06 PM #4New Member
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01-13-2015, 09:11 PM #5New Member
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Diet is the following:
1)Protein shake (banana, 1 cup milk, 15 almonds, 1 tbsp peanut butter, 1 tbsp olive oil, 5g creatine, 2 scoops protein powder) and a bowl of oatmeal in morning
2) Bowl of brown rice and peanut butter sandwich (2 slices whole wheat 2tbsp peanut butter) THEN I LIFT
3) Protein shake (banana, 1 cup milk, 15 almonds, 1 tbsp peanut butter, 1 scoops protein powder)
4) Sweet potato and a soy patty with 15g protein and 20g carbs on 2 slices whole wheat with tomatos lettuce and cheese
5) Bowl of brown rice and peanut butter sandwich (2 slices whole wheat 2tbsp peanut butter) and 5 egg whites
6) Cup cottage cheese and a bar with 10g protein 10g carbs
Total comes out to like 200g protein 475g carbs and 85g fat or so. I was thinking about dropping one of the two bowls of brown rice only on the days I don't lift so I would lose 700 calories a week. I'm not sure. Any suggestions?
Vegetarian (no fish or meat)Last edited by jora95; 01-13-2015 at 09:33 PM.
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01-14-2015, 08:14 AM #6
From my experience a small surplus works better. Gaining muscle is slow and because of this, does not require a ton of extra cals to accomplish. Just a lot,of patience..
For me, the extra cals just make me fatter, quicker..
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01-14-2015, 11:26 AM #7
Best to do something you can maintain, so a smaller surplus would be preferred.
No point getting sick of eating after a month and then saying fk it and going on a cut.
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