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Started By
Message
How many extra calories should I eat when bulking?
Posted on 3/3/19 at 7:37 pm
Posted on 3/3/19 at 7:37 pm
I’m really hitting the weight room hard and am hoping to add some muscle before starting my marathon training plan in June. I’m currently running ~35 miles a week and lifting three days a week. Mostly compound lifts with about 2-3 accessories added in.
The calculators suggest I eat 2900 calories per day to gain weight. That’s with the highest activity level selected.
But I’m not sure that’s enough to truly bulk while lifting.
35 miles per week comes out to about 500 calories needed per day to maintain weight. Not sure what I’m burning in the weight room.
If I need 2200 calories to maintain current weight without exercise, I’m thinking I need at least 3000 to maintain at current fitness level and around 3500 per day to add a pound (hopefully of muscle) per week.
I need to get this number pinned down as I’ve been dirty bulking the past few days. My Fitness Pal says I’ve averaged 4200 calories since Thursday. That seems like too much.
The calculators suggest I eat 2900 calories per day to gain weight. That’s with the highest activity level selected.
But I’m not sure that’s enough to truly bulk while lifting.
35 miles per week comes out to about 500 calories needed per day to maintain weight. Not sure what I’m burning in the weight room.
If I need 2200 calories to maintain current weight without exercise, I’m thinking I need at least 3000 to maintain at current fitness level and around 3500 per day to add a pound (hopefully of muscle) per week.
I need to get this number pinned down as I’ve been dirty bulking the past few days. My Fitness Pal says I’ve averaged 4200 calories since Thursday. That seems like too much.
3
Posted on 3/4/19 at 9:27 am to StringedInstruments
Not being an arse but I would think you’ll be hard pressed to gain anything worthwhile, in that amount of time, if you’re running 35 miles a week.
Posted on 3/4/19 at 9:36 am to StringedInstruments
I think you can gain while running that much, just have to eat accordingly
I think you’re going to have to play it a bit by ear though, and it depends on how much you weigh now, what your body comp is, etc.
I would probably try to eat right at 3,000 calories a day for 2 weeks and see what your weight does, then adjust from there. For me at 178 pounds running ~45/ week I will put on weight at 3,000 a day
I think you’re going to have to play it a bit by ear though, and it depends on how much you weigh now, what your body comp is, etc.
I would probably try to eat right at 3,000 calories a day for 2 weeks and see what your weight does, then adjust from there. For me at 178 pounds running ~45/ week I will put on weight at 3,000 a day
Posted on 3/4/19 at 9:39 am to hogbody
hogbody has it right, calorie calculations are really just starting points. monitor the scale as your progress and adjust accordingly. you should shoot for around half a pound per week or so when bulking so you arent adding unnecessary fat gains.
Posted on 3/4/19 at 9:42 am to hogbody
without knowing anymore than we know follow this advice
keep your protein 3kg/lbs of lean body mass, keep your carbs high. Prolly around 40/40/20 will be pretty close to what you will want to be at macro split wise. Eat atleast 1.25lbs of beef a day and a dozen eggs. From there after 2 weeks of weighing in every morning and taking the average, adjust from there.
quote:
I think you can gain while running that much, just have to eat accordingly
I think you’re going to have to play it a bit by ear though, and it depends on how much you weigh now, what your body comp is, etc.
I would probably try to eat right at 3,000 calories a day for 2 weeks and see what your weight does, then adjust from there. For me at 178 pounds running ~45/ week I will put on weight at 3,000 a day
keep your protein 3kg/lbs of lean body mass, keep your carbs high. Prolly around 40/40/20 will be pretty close to what you will want to be at macro split wise. Eat atleast 1.25lbs of beef a day and a dozen eggs. From there after 2 weeks of weighing in every morning and taking the average, adjust from there.
Posted on 3/4/19 at 11:38 am to Shepherd
quote:
Not being an arse but I would think you’ll be hard pressed to gain anything worthwhile, in that amount of time, if you’re running 35 miles a week.
I know I won’t get super beefy and strong. But 35 isn’t that much really. There are plenty of guys who lift and run marathons (70+ miles a week) with muscle. Patrick Cutter is one you can look up on IG.
Posted on 3/4/19 at 12:22 pm to StringedInstruments
He didn’t say you can’t do it, but you are fighting an uphill battle. You’re going to have to force-feed yourself to the tune of ~3400 calories a day which is not easy to do if you have a normal work schedule.
Posted on 3/5/19 at 8:55 am to StringedInstruments
Wouldn’t it be beneficial not to have a bunch of extra muscle if you’re planning to run a marathon?
Posted on 3/5/19 at 9:54 pm to TheIndulger
quote:
Wouldn’t it be beneficial not to have a bunch of extra muscle if you’re planning to run a marathon?
If I were planning to compete or actually shoot for a respectable time goal. I’ve accepted that I’m not fast and will never be fast. But I enjoy running and especially enjoy race day. I’m looking forward to Chicago.
But it’s not worth losing any semblance of strength and being either skinny fat or super skinny.
Posted on 3/6/19 at 3:14 pm to StringedInstruments
I’ve crunched the numbers and after a comprehensive analysis, I’ve determined the answer is about 350.
Posted on 3/6/19 at 4:42 pm to StringedInstruments
People who say you can't run reasonable distances and still gain muscle are probably people that hate running. Of course you won't get huge and it probably won't be quick, but eating enough and lifting, you will make improvements.
Only drawback is your times will probably increase a little when you actually gain weight, but if you're not trying to set PRs thats fine. Good luck!
Only drawback is your times will probably increase a little when you actually gain weight, but if you're not trying to set PRs thats fine. Good luck!
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