Excess Calories

[Tom Treutlein]

I'll use myself as an example, since I'm the one I'm concerned with.

6', 170 lbs., maybe 14% BF (estimate, never had it tested once). Mediocre metabolism. 17 years old, so it may be revved up a bit, but in general I think I fall under mesomorphic.

Now, I'm sedentary besides when I lift. My job requires little physical activity (in an office) and in my spare time (especially in the Winter, right now) I'm usually inside relaxing. Playing a game, reading a book, and chillin' with people. The only intense activity during this time is sex.

Sometimes I'll hike on the trails near my house. Not so much hike as just walk, though. No backpack or anything. I just like to get out and get fresh air and clear my head sometimes, so walking on the trails helps me do that.

Basically, I'm not very active. Lately I've been even lazier due to slight depression (not clinical, self-diagnosed - just not doing well lately).

I planned to cut down to maybe 10% or so using Mr. X's ANPB diet so I could get better muscle:fat gains when I bulk.

I liked Mr. X's Meat & Potatoes plan, which calls for 20x bodyweight in calories. 50% protein, 30% carbs, 20% fat.

I don't mind the macronutrient breakdown, but HSN's method for calculating BMR (BWx11-12) says you only need excess past your BMR. Mine ends up about 1870-2040. Now, to gain mass, one is usually recommended to eat 500 more than their BMR.

20x is 3400 calories for me. Now, that's 1360 more than what my BMR is, on the high end no less.

Considering I'm definitely no athlete, and it's Winter time (not as active), should I avoid 20x? Would that be a sure way to add fat? I doubt all the extra cals would add muscle - you can only add it so fast. Should I use 2600-2700 calories or so, in an attempt to add mass?

 

[imported_dkm1987]

Quote[/b] (Tom Treutlein Posted on Nov. 24 2004 @ 5:46)] Should I use 2600-2700 calories or so, in an attempt to add mass?

Good place to start and as I have said all the calculating in the world isn't going to be 100%, so try it. If you notice more fat gain than you wanted then either, cut back the food or add more activity.

 

[Tom Treutlein]

Nice. I plan to use 2700 + veggies. I plan on having six meals a day. Either six with steak and potatoes, and a salad at each meal, or four with steak and potatoes, then two others. One with eggs and whole grain/flax bread and one with oats, casein/egg/whey protein powder in some milk or in water with a tbsp of safflower oil and flax oil.

Anyway, I wanted to know what kind've veggies I should use. I was planning to just use the cheapest thing I could buy in bulk - romaine lettuce. Could I just have six salads consisting of this a day and be getting enough greens/veggies? Maybe 1/2 lb. of it a day?

If that's not a good idea, what else should I add in that's really essential? I don't mind the taste too much - no dressing here. I just want a fairly optimal diet.

 

[imported_dkm1987]

As many as you can get, include fruit.

 

[RP350Z]

I too have a question about excess cals. I've just started bulking a week ago getting about 3800cals per day. I'm 6'0 146lbs.

A week ago I weighed myself (in the morning after I used the bathroom) and was 143.5. A week later I weighed myself and was 146.

Untill I started really focusing on bulking I figured it was almost impossible to put on weight but now that I'm doing it I'm pumped about continuing. I was wondering if putting on 2.5 lbs a week is too much?

Thanks.

Ryan

 

[Al and Hammer]

RP - I'm the same as you. Was 141lbs (6'1&quot 5 weeks ago. Now I'm 156lbs. Trying to keep around 3300kcals or more a day so I'd say 2.5lbs a week is pretty good....especially for us hard gainers!

 

[skinnyman]

i'm a hard gainer too.. started eating around 3500. incredible gains. but also some fat stored in my stomach. i don't know if i'm going to cut food or add more exercises in a day. 2.5 lbs a week is great. how are the gains?

 

[jwbond]

your body is only going to put on so much lbm before it makes the excess calories into fat. 2.5 lbs a week of lbm would be incredible! i suggest keeping an eye on the belly and making sure your gains are primarily lbm. if not add in some more cardio, or if you cant do that simply cut back the calories.

congrats though on learning how to put on some weight. i started lifting years ago and made it up to 193lbs this winter. however i should have taken my own advice, bc too much of it was fat and now im cutting, which is 1) a waste of time (could be time spent obtain more lbm), would have had to if i ate properly and was more strict 2) you will inevitably lose some lbm when cutting which sucks even more!