Bulk 4k calories

**Alee** · 12-11-2021, 06:40 AM

Hey guys im now bulking on 4k calories, clean food
Mostly rice and chicken
And just wondering If i should Add cardio to 15-20min daily? Just so i dont Get fat lol

**Fiskevatten** · 12-11-2021, 07:00 AM

Impossible to answer since all bodies has different demands. We have no idea what your metabolic rate is, daily life, age, body type, exercise regime, potential usage etc etc...
4k makes me fat, and I train imo hard, so for me it would be excess.
Cardio is great overall, so I would recommend you get that in regardless, in some form (e.g. you can fight, swim or HIIT as well).

My suggestion is don't read so much on what others say you need to get in the shape they are in.
Start with the basics.
Count your TDEE and add personal experience, find the maintainance and add 250-500 a day on that if you want to gain.
You want to bulk slowly, or you will just get fat.
Your fatcells can expand much faster than your muscles can grow, no reason getting fat thinking that will give more muscle.

Stay consistent at least 2 weeks at a time before making adjustment is my own recommendation, to see what works and not.
Your body adjust to consistency, chaos will make your body want to "save".

**Alee** · 12-11-2021, 07:08 AM

Edit

**Alee** · 12-11-2021, 07:09 AM

Originally Posted by Fiskevatten

Impossible to answer since all bodies has different demands. We have no idea what your metabolic rate is, daily life, age, body type, exercise regime, potential usage etc etc...
4k makes me fat, and I train imo hard, so for me it would be excess.
Cardio is great overall, so I would recommend you get that in regardless, in some form (e.g. you can fight, swim or HIIT as well).

My suggestion is don't read so much on what others say you need to get in the shape they are in.
Start with the basics.
Count your TDEE and add personal experience, find the maintainance and add 250-500 a day on that if you want to gain.
You want to bulk slowly, or you will just get fat.
Your fatcells can expand much faster than your muscles can grow, no reason getting fat thinking that will give more muscle.

Stay consistent at least 2 weeks at a time before making adjustment is my own recommendation, to see what works and not.
Your body adjust to consistency, chaos will make your body want to "save".

Thanks bro

Im 24, 178cm, 105kg, i am trying to Get to 110kg so im just staying at 4k for 3months and think i Will not go higher , only Will go higher If im stuck.
I only go to school so not very active

**Alee** · 12-11-2021, 07:21 AM

Originally Posted by Fiskevatten

Impossible to answer since all bodies has different demands. We have no idea what your metabolic rate is, daily life, age, body type, exercise regime, potential usage etc etc...
4k makes me fat, and I train imo hard, so for me it would be excess.
Cardio is great overall, so I would recommend you get that in regardless, in some form (e.g. you can fight, swim or HIIT as well).

My suggestion is don't read so much on what others say you need to get in the shape they are in.
Start with the basics.
Count your TDEE and add personal experience, find the maintainance and add 250-500 a day on that if you want to gain.
You want to bulk slowly, or you will just get fat.
Your fatcells can expand much faster than your muscles can grow, no reason getting fat thinking that will give more muscle.

Stay consistent at least 2 weeks at a time before making adjustment is my own recommendation, to see what works and not.
Your body adjust to consistency, chaos will make your body want to "save".

https://ibb.co/phrf4Vn
https://ibb.co/PwtLjNf
https://ibb.co/MC995mC
https://ibb.co/MRmD5Xj
Here is how i look this is my first bulk also

**Fiskevatten** · 12-11-2021, 11:47 PM

Great frame bro! I would say judging by the pictures that you have a good enough idea how your body works.
With that amount of muscle it will be harder to gain lean musclesmass. Sure, you can always aim on water retention and fat to reach the 110, but
I bet your goal is to show that body, not hide it.

If you have hit a plateu, I would increase caloric intake just a notch, no more than 500/ daily still. My speculations are that you are on some kind of juice
as well, so you might need to widen your horizon and try something else for the next cycle. With the right regime you can easily start competing if you
are not doing that already to some degree.

Cardio is healthy, so I will still get that in somehow. In our line of interest, we want to stay alive and healthy for as long as we can.
You can also aim on hitting muscles you haven't given as much attention, since they can potentially grow faster, giving you that weight
you seek and give you an even nicer frame.

Either way, you have done amazing so far!