View Single Post
Old 03-15-2010, 07:30 PM   #3
bwys61
Austin Simply Fit #1
Max Brawn
Points: 9,189, Level: 64 Points: 9,189, Level: 64 Points: 9,189, Level: 64
Activity: 8% Activity: 8% Activity: 8%
 
bwys61's Avatar
 

Join Date: Jul 2009
Location: Austin, TX
Posts: 2,113
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Caffeine
Reputation: 26929
bwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machine
Default

I agree. 3500-4000 minimum.bulking means a surplus in calories regardless of macro content. im at 240ish and it takes 3500+ to gain weight, and that is a minimal gain

if you chart out your macros, I suggest a little lower percentage of fat and a slightly larger emergence of quality carbs

Quote:
Originally Posted by BendtheBar View Post
BMR calculators can be horrendous. At 240, you need much more than that to maintain. I maintain around 3400.

What is your weight gain goal for each month?

Here's what I would do...run 3500 for 2 weeks and watch the scale. If it stays the same, add 500 cals and try again for 2 weeks. If you gain only one pound in two weeks, add calories to adjust to the rate you are trying to achieve. Possible 250 more a day to add a couple more pounds of gain per month.

3500 is a relatively safe number for starts on a bulk. It will allow some give and take. BMR calculators are really no better than guessing. Like I mentioned, your best bet is to get scientific and make adjustments. you might burn a month zeroing in on a good number, but it will be worth it.
bwys61 is offline   Reply With Quote