Hello All,
I have been an active athlete most of my life. I work in the office and run a company. This brings it’s own challenges. But, in the last several years I started to take my dieting and exercise much more serious. I got to the point where I am 34, about 9-12% BF and I can easily walk around that way because of my habits and what I have gotten used to.
I am currently 88 KG and would like to be 100 KG at a similar body fat level. I do not want to dirty bulk. I am not a body builder so to speak. I like the way I look and feel and just want to bulk up more.
Based on this and a little bit of research, with the right caloric intake I should be able to gain 0.5% of lean body mass per month.
…at least that is what my research says. But, the truth is I don’t know **** about this. I have never bulked and never had any trouble putting on muscle. But, besides of sports (basketball, football), I never really tried as hard as I am going now.
Here are my concerns:
I am currently down to 2100 calories per day, which is fine for me. If I follow calculators out there to target my goals, they say I should go anywhere from 2300-3600 calories. The upper end seems extreme to me.
I want lean, smart, gains and do not want to **** up the work I have already put in.
Ideally, I want these as fast as possible. The question comes up, to what level I am in my muscle development. How do you judge your lifting level?
How long should I hold higher calories?
I have no idea what to expect. So here is my thinking and correct me as I openly admit I have no idea what I am talking about, only writing what I think is common sense.
I should target an intermediate amount of calories, lets say 2300 as a first milestone, hold that for a month or so and reevaluate. I.E. Slowly ramp up. But, the question is, at which caloric intake level should I stop?
I judge my lifting level as intermediate because some of my lifts are elite (as judged by data analytics and comparison tools) and some suck. Here is a breakdown, let me know at which level I am:
- Dips 50-60 depending on rest level, weighted with 20kg - 20-30 reps
- Bench press 100 kg - 12-15 reps
- Calf raise
- Leg press 200 kg 25 reps
I prefer higher reps, especially with more complex movements that are more prone to injury. A small amount of what I do is higher weight, lower rep.
Here are my questions:
-What approach should I take to increasing calories?
-What caloric intake level should be my maximum?
-How quickly should I expect to gain muscle (Rough estimate of lbs or kg per month)?
Thanks for taking the time to read this ****!
I have been an active athlete most of my life. I work in the office and run a company. This brings it’s own challenges. But, in the last several years I started to take my dieting and exercise much more serious. I got to the point where I am 34, about 9-12% BF and I can easily walk around that way because of my habits and what I have gotten used to.
I am currently 88 KG and would like to be 100 KG at a similar body fat level. I do not want to dirty bulk. I am not a body builder so to speak. I like the way I look and feel and just want to bulk up more.
Based on this and a little bit of research, with the right caloric intake I should be able to gain 0.5% of lean body mass per month.
…at least that is what my research says. But, the truth is I don’t know **** about this. I have never bulked and never had any trouble putting on muscle. But, besides of sports (basketball, football), I never really tried as hard as I am going now.
Here are my concerns:
I am currently down to 2100 calories per day, which is fine for me. If I follow calculators out there to target my goals, they say I should go anywhere from 2300-3600 calories. The upper end seems extreme to me.
I want lean, smart, gains and do not want to **** up the work I have already put in.
Ideally, I want these as fast as possible. The question comes up, to what level I am in my muscle development. How do you judge your lifting level?
How long should I hold higher calories?
I have no idea what to expect. So here is my thinking and correct me as I openly admit I have no idea what I am talking about, only writing what I think is common sense.
I should target an intermediate amount of calories, lets say 2300 as a first milestone, hold that for a month or so and reevaluate. I.E. Slowly ramp up. But, the question is, at which caloric intake level should I stop?
I judge my lifting level as intermediate because some of my lifts are elite (as judged by data analytics and comparison tools) and some suck. Here is a breakdown, let me know at which level I am:
- Dips 50-60 depending on rest level, weighted with 20kg - 20-30 reps
- Bench press 100 kg - 12-15 reps
- Calf raise
- Leg press 200 kg 25 reps
I prefer higher reps, especially with more complex movements that are more prone to injury. A small amount of what I do is higher weight, lower rep.
Here are my questions:
-What approach should I take to increasing calories?
-What caloric intake level should be my maximum?
-How quickly should I expect to gain muscle (Rough estimate of lbs or kg per month)?
Thanks for taking the time to read this ****!
from Bodybuilding.com Forums - Nutrition https://ift.tt/skZW7pt
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