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2007/09/01, 11:12 AM
Men's health had a small little offside comment that eating an extra 2000kjs (which is on top of an average diet , which i guess would be 8700kjs/2000 calories) would build 1 kilogram of muscle a week.
I was just wondering that with a good bulking program , in theory you should build 1 kilogram of muscle a week?
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2007/09/01, 04:31 PM
I agree that diet is paramount in building muscle. You need extra calories, but they need to be good calories. I think adding 2000 to your diet is way too much. Start by adding a little say 200-400. Stick with that for a week or two. If you aren't gaining weight then add 200-400 more. You want to be gaining weight you just don't want to add it too fast otherwise a lot of it will be fat.
I also agree that 2.2lb a week is a lot if not impossible. 2.2lbs a month is more likely.
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2007/09/02, 08:01 AM
I didn't say an extra 2000 calories on top of a normal diet per day , i meant 2000kjs. However correct me if im wrong but doesn't your average bulking diet sit at somewhere like 4000 calories per day?
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2007/09/02, 11:04 AM
not necessarily...i would agree with pemdas and just add 200-400 calories more for a couple of weeks.....make sure your getting atleast 1g protein per body weight..no more than 2g per is necessary..and, just lik pemdas said..make sure your adding *CLEAN/HEALTY* calories...complex carbs like sweet potato, brown rice, whole wheat pasta etc is one way...just dont go overboard and timing them around workout etc is an important factor :p
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Quoting from iceiceice:
I didn't say an extra 2000 calories on top of a normal diet per day , i meant 2000kjs. However correct me if im wrong but doesn't your average bulking diet sit at somewhere like 4000 calories per day?
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I am proof there isnt a *set point* :D
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2007/09/03, 12:09 AM
this is what the nutritional plan on this site suggests at the moment:
Protein -
215 g .. maximum 15% variance is acceptable
Carbohydrates -
358 g .. maximum 15% variance is acceptable
Fats -
79 g .. maximum 15% variance is acceptable
Total Calories -
2860 .. calculated maximum, do not exceed for current goal
Now if I've done my calculations correctly , that would mean i would be aiming for a body weight of 107 kgs , right?
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