Trying to Maintain 3000 Calories a Day

[Willie]

160 is solid depending on your height

I'm 5'11''.

I go between 153-160 ever so often. Looking to up the weight and bulk up on some Creed shyt

 

[Spliff]

What medication?

 

[EndDomination]

Where did you get 3K cals from? That seems like an overreach.

What is your training like?

I've used a few different online calculators and measurements:

My general non-workout activity is maybe 3-4 miles of walking a day, depending on the day of the week.

I try to get to the gym at least 4 days a week; a warm-up mile run; and then, switching off between arms/shoulders/chest, and core/legs depending on the week. Maybe 1.5 hours of actual work.

 

[EndDomination]

What medication?

Was lexapro, now methylphenidate.

I also don't necessarily have time to do as much food prep, with work and school.

 

[The ADD]

I've used a few different online calculators and measurements:

My general non-workout activity is maybe 3-4 miles of walking a day, depending on the day of the week.

I try to get to the gym at least 4 days a week; a warm-up mile run; and then, switching off between arms/shoulders/chest, and core/legs depending on the week. Maybe 1.5 hours of actual work.

Honestly that volume as it reads may not dictate 3K. Seems aggressive on the surface.

 

[BruhMayne]

My shake is around 3000 cal

1 serving of chocolate or vanilla mass gainer - 1330 cal
1/2 cup honey roasted peanuts - 380 cal
90 ml of extra virgin oil - 720 cal
2 cups of oatmeal - 600 cal
and 3.5 - 4 cups of water depending on the viscosity I want

Easy to tweak and easy to consume to me

 

[who_better_than_me]

Where did you get 3K cals from? That seems like an overreach.

What is your training like?

How much surplus should you do when trying to bulk up? I heard 10-20% more than Maintenance. Whoever said you got to get dirty with the snack might be in to somethingZ I got a clean diet goin on in my diet during my surplus and feels like maintenance. Like the scale will show weight gain and then after a few days it’s back down.


I ain’t mad though, it’s a good problem for me but I’m trying to get toned too

 

[The ADD]

How much surplus should you do when trying to bulk up? I heard 10-20% more than Maintenance. Whoever said you got to get dirty with the snack might be in to somethingZ I got a clean diet goin on in my diet during my surplus and feels like maintenance. Like the scale will show weight gain and then after a few days it’s back down.


I ain’t mad though, it’s a good problem for me but I’m trying to get toned too

Rant:

1. There isn’t a set answer because there are a lot of variables. We would have to know a lot about you (or anyone) to really give a non-shyt against the wall answer. At worst start at 10% and monitor progress.
2. Muscle gain with minimal with fat gain and without anabolics is slow AF.
3. Like I was mentioning to the OP, you gotta make sure your training matches the energy level you are adding. If you are doing lowish volume a 3-4 times a week then I don’t know that a big surplus is really needed. Quality protein servings across the day (4-5) is probably more important immediately.
4. I don’t think you have to get stupid dirty but good luck trying to bulk on chicken breast, sweet potatoes and broccoli. I think it would be easier for people to look at the week of calories than per day especially hard gainers. For example M-F is cleaner and the weekend is looser which makes cals easier.
5. I hate the clean/dirty mind set but whatever. Like people think clean and they go too “clean” and they think dirty and go too “dirty”

End Rant

 

[Kyle C. Barker]

Op, do you like meat?







Try to eat a pound of bbq chicken breast every day. Sheeit, at 135 you could probably get away with drinking soda too

 

[Kyle C. Barker]

I also highly recommend getting a fitbit with a heart rate monitor so you can get a better idea of how many cals youre actually burning

 

[Kyle C. Barker]

I've used a few different online calculators and measurements:

My general non-workout activity is maybe 3-4 miles of walking a day, depending on the day of the week.

I try to get to the gym at least 4 days a week; a warm-up mile run; and then, switching off between arms/shoulders/chest, and core/legs depending on the week. Maybe 1.5 hours of actual work.

Steady state cardio like running will be a detriment to your bulking goals. Switch to hiit

 

[The ADD]

Op, do you like meat?







Try to eat a pound of bbq chicken breast every day. Sheeit, at 135 you could probably get away with drinking soda too

That soda isn’t helping him at all. It’s worthless empty calories.

 

[Kyle C. Barker]

And be patient. It's gonna take a year to see results. You are also training your nervous system too

 

[Kyle C. Barker]

That soda isn’t helping him at all. It’s worthless empty calories.

It'll be a quick source of energy for the gym. But yeah it depends on when he drinks it and how intense his workouts are.

But overall maybe he should use fruits as a way to spike his glycemic index instead.

 

[The ADD]

Op, do you like meat?







Try to eat a pound of bbq chicken breast every day. Sheeit, at 135 you could probably get away with drinking soda too

That soda isn’t helping him at all. It’s worthless empty calories.