If at any point it's relevant, I'm 6'3 (1.9 m), 170 (77 kg).
How much of a detriment is it if I exercise on a given day but possibly don't reach a calorie surplus? I always get plenty of protein (at least 150g) and carbs (usually around 300, sometimes less), but sometimes I wake up the next day and I weigh less than I weighed at the same time the day before.
I calculated my TDEE and it's about 2200 or so, so I'm trying to consume around 2500 daily.
Second question is how much of a factor is meal timing for achieving results? Sometimes I have to cram 80% of my food into a 3-hour window. Should I stop doing that?
Thanks.
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Results 1 to 11 of 11
- Today, 07:40 AM #1
Two questions about bulking and hypertrophy
Last edited by RayAP19; Today at 07:53 AM.
- Today, 07:47 AM #2Moderator
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Sudden weight changes are almost always to do with shifts in water weight. Changes in fat and muscle tissue are much slower and always explainable by long term average calorie intake.
2200 sounds like a low TDEE for someone your size. I'd lose 1lb a week on that. Losing weight will be a headwind to muscle gain.
Meal timing is not a big factor. In a 1 day window, it barely matters at all except maybe for protein - it's better to get several widely spaced protein feedings per day. But even that is no deal breaker.
- Today, 07:55 AM #3How can I know for sure that I'm getting the right amount of calories without going overboard? Should I re-calculate my TDEE?Originally Posted by SuffolkPunch
- Today, 07:59 AM #4Train hard play harder
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Stick with a weekly calorie amount for 4 weeks and review the effects of that amount then adjust accordingly. Daily calories are not as important as weekly however getting in the correct amount of protein in daily is .Originally Posted by RayAP19 Last edited by Tommy W.; Today at 08:23 AM.
If you don't get what you want you didn't want it bad enough
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- Today, 07:59 AM #5you can't without trial and error. keep eating 2500 calories, weigh yourself every morning and see what happens to your weight. you should be gaining around 1-2 pounds per month. even 3 pounds is fine, but not optimal afaikOriginally Posted by RayAP19
EDIT: tommy beat me to it
- Today, 08:23 AM #6Registered User
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You'll need to eat more than 2,500 calories if you want to gain weight. I would go up a few hundred calories in whichever way you like - more protein, more carbs, more fats, or some combination of those.
- Today, 08:30 AM #7Registered User
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I agree, but I also would apply the brakes if you find that you're gaining more than 3lb/month.Originally Posted by DougyF7 Bench: 320
Squat: 375
Deadlift: 495
"... But always, there remained, the discipline of steel!"
- Today, 08:49 AM #8team ketchup
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Honestly not sure where you got your numbers from, but if I were you, i'd start closer to 3000 and assess from there.Originally Posted by RayAP19 "When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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- Today, 08:51 AM #9Registered User
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I'd also suggest measuring your bicep, thigh, shoulder girdle/chest and waist. Those measurements, coupled with your daily weight, will give you a good idea of where you're putting on the weight.
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
- Today, 09:06 AM #10Train hard play harder
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Be careful with the lbs per month guideline. Subpar training and a calorie surplus and you'll gain almost all fat. Keep an eye on your waist measurement at the navel as this is a good barometer of fat gain or loss. Also miscounting weekly calories may in reality may put you at a higher calorie amount than you think you're taking in. It will come down to trial and errorOriginally Posted by EliKoehn If you don't get what you want you didn't want it bad enough
- Today, 09:13 AM #11Registered User
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Good point - thanks for the reminder.Originally Posted by Tommy W. Bench: 320
Squat: 375
Deadlift: 495
"... But always, there remained, the discipline of steel!"
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