For mass gaining purposes (buking)
I know its maintenance calories plus 500+
do you keep adding every 2 weeks or do you just bulk up with those calories.
ex.
2500 cals. + 500
do I add 300-400
every 2 weeks
Calorie Surplus
Moderators: Boss Man, cassiegose
Re: Calorie Surplus
don't keep adding more unless your bulk is mainly going to be fat... 
Remember, if its muscle mass you want its the combo between lifting, lower cardio, proper diet and proper rest. I'm really not sure if 500 is too much or not. In a well managed training system, 100 calories can do alot, especially 100 healthy calories.
cheers
Remember, if its muscle mass you want its the combo between lifting, lower cardio, proper diet and proper rest. I'm really not sure if 500 is too much or not. In a well managed training system, 100 calories can do alot, especially 100 healthy calories.cheers
Re: Calorie Surplus
I'd go with this.
Add 300 a day, with either two options.
1. 5g Protein, 5g Carbs, 1g Fat, (49 calories).
2. 5g Carbs, 3-4g Fat, (47-56 calories).
The quoted caloric figures are based on a 6 meal a day strategy
If your Protein is low use option 1. Add the calories in, then repeat when your gains stall.
If your Protein levels end up at around 1.2g per lb, certainly no more than 1.5g per lb, then use option 2.
This should work, so you gradually add calories as and when you need them, as opposed to a lot at once, as that way gradual adding, will cut the risk of too many excess calories converting to Fat.
To put this into perspective. 5 G Carbs,m is half a small Broccoli stalk, a small amount of Cereal. 5 g Protein is about 1/5-1/6 cut of Steak, or 1/6 cut of Chicken. 1g Fat is a bit of Olive Oil.
If you use option 1. limit to Oils, Seeds or Carb free Nuts for Fats. Option 2, you could go with things like Avocado, Flax, Peanuts etc etc, as you'll be able to factor any Proteins and / or Carbs in the foods into the mix.
Add 300 a day, with either two options.
1. 5g Protein, 5g Carbs, 1g Fat, (49 calories).
2. 5g Carbs, 3-4g Fat, (47-56 calories).
The quoted caloric figures are based on a 6 meal a day strategy
If your Protein is low use option 1. Add the calories in, then repeat when your gains stall.
If your Protein levels end up at around 1.2g per lb, certainly no more than 1.5g per lb, then use option 2.
This should work, so you gradually add calories as and when you need them, as opposed to a lot at once, as that way gradual adding, will cut the risk of too many excess calories converting to Fat.
To put this into perspective. 5 G Carbs,m is half a small Broccoli stalk, a small amount of Cereal. 5 g Protein is about 1/5-1/6 cut of Steak, or 1/6 cut of Chicken. 1g Fat is a bit of Olive Oil.
If you use option 1. limit to Oils, Seeds or Carb free Nuts for Fats. Option 2, you could go with things like Avocado, Flax, Peanuts etc etc, as you'll be able to factor any Proteins and / or Carbs in the foods into the mix.