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Helpful ReplyNot sure where to increase calories next?

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brittas
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2014/10/31 10:17:38 (permalink)

Not sure where to increase calories next?

I've turned a cut into a lean bulk and it's going really well.  Slowly adding calories in every couple of weeks once weight stays static.  Bit of muscle gained, abs still just about visible.
 
This week my weight has stayed the same for 3 weeks now despite adding a few more carbs in last week.  I'm now at the stage where my diet is fully satisfying me, no cravings for anything, never really hungry, so not sure where to add calories and can't decide which macro to increase.
 
This weeks food breaks down to - 
 
Calories - 2574
Protein - 207
Carbs - 217
Fat - 96
 
I'm weighing 12st 2lbs for reference.  What do we reckon?  Protein is high enough?  Increase carbs, increase fat?  Start making meals bigger or find some more snacks?
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robert123
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Re: Not sure where to increase calories next? 2014/10/31 10:40:05 (permalink)
Hello mate - how much cardio are you doing?
 
If you are doing 3/4 sessions a week drop it down to 2 and keep the food the same. If that doesnt work then i'd up the calories slightly, by only say 200 nothing drastic so fat loss doesnt come on too quick. Slight increase in carbs in your meals should do this.
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WW10
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Re: Not sure where to increase calories next? 2014/10/31 10:40:45 (permalink)
I'd increase carbs personally.

At this point you want to be trying to increase your BMR as well, so when you're in a position to diet down again you're in a much, much better position to.

If you think about it, who do you think would be in a better position, person A who has a low BMR (as a result of adapting his BMR in a negative manner from dieting) and has had no intention of rebuilding it and thus can only diet on 200g of carbs, or you who has steadily rebuilt your metabolic rate overtime and can therefore diet on 400g of carbs?
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rokkus3
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Re: Not sure where to increase calories next? 2014/10/31 10:58:22 (permalink)
I'd go for fat.
 
Maybe you could add some cold milled flaxseed to your shakes and/or sprinkled on foods?  Those would add fibre as well.  I use up to and above 25-30g/day.
 
Maybe a few nuts here and there, mixed varieties i.e. almonds, walnuts, cashews etc.   You don't have to eat a lot to ramp up the calories and a good selection will see a nice array of essential vitamins being introduced to your diet.
 
Just my 2pennies.
 
 

"Fatigue makes cowards of us all" - Vince Lombardi

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brittas
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Re: Not sure where to increase calories next? 2014/10/31 11:34:51 (permalink)
robert123
Hello mate - how much cardio are you doing?
 
If you are doing 3/4 sessions a week drop it down to 2 and keep the food the same. If that doesnt work then i'd up the calories slightly, by only say 200 nothing drastic so fat loss doesnt come on too quick. Slight increase in carbs in your meals should do this.




I do a lot of cardio, but I don't call it cardio!  I'm a runner...... I know, this doesn't mix well with trying to gain muscle!  So I run to get better at running and although my mileage will dip slightly over the winter, I don't intend to do any less.  So I'll be combating this with food.
 
I think fat is my best option.  Nuts and flax sound good.  I've already added a big tablespoon of peanut butter into my oats.
 
Although I've just re-read WelshWizards comments and I can see the benefit of increasing carbs.  Maybe a bit of both!
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rokkus3
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Re: Not sure where to increase calories next? 2014/10/31 12:10:47 (permalink)
Why not try both?  It's all about finding a balance after all!

"Fatigue makes cowards of us all" - Vince Lombardi

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brittas
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Re: Not sure where to increase calories next? 2014/10/31 12:23:22 (permalink)
rokkus3
Why not try both?  It's all about finding a balance after all!


Agreed.  Carbs should be easy enough to increase and I can add some fat in via nuts or flax.
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stinking_dylan
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Re: Not sure where to increase calories next? 2014/10/31 13:05:15 (permalink)
2500 seems awfully low, especially for a runner.  Personally, I would increase carbs post workout and maybe also increase carbs pre-run.
You could try changing your running to sprints, maybe on a track.  Something like 4 to 6 sets of 400m instead of long runs.  That would suit your gaining routine better.  Maybe try keeping your longer runs to once a week and reduce them to around the 5k - 8k mark, and ensure you get enough carbs and BCAAs in before.

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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brittas
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Re: Not sure where to increase calories next? 2014/10/31 13:32:38 (permalink)
I think fuelling up around runs could work.  My midweek runs are short and fast anyway.  My long run (anything between 6 and 10 miles at the minute), is usually at the weekends when eating is off plan anyway (typically more calories and carbs).
 
But you're right, I don't take into account my runs and eat the same everyday (mon-fri).
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lancs_lad
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Re: Not sure where to increase calories next? 2014/10/31 14:49:39 (permalink)
2500 for a runner? Easily burn 1000 calories an hour running.
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Oldy
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Re: Not sure where to increase calories next? 2014/10/31 15:27:38 (permalink)
lancs_lad
2500 for a runner? Easily burn 1000 calories an hour running.



I very much doubt it most people vastly overestimate the number of calories they think they have expended while exercising.
 
It would all depend on the fitness level of the individual and their current weight and more importantly the intensity of the run itself.
 
For an average runner, running at 8 minute mileing i would think he/she would burn approx 500-600 calories at most.
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brittas
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Re: Not sure where to increase calories next? 2014/10/31 15:41:05 (permalink)
According to the logging apps I use, a 1 hour run see's me burning around 800 cals.
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makaveli1971 1996
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Re: Not sure where to increase calories next? 2014/10/31 16:28:06 (permalink)
Up the carbs simple answer really.

If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
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WhiteSnake
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Re: Not sure where to increase calories next? 2014/10/31 18:10:25 (permalink)☄ Helpfulby The_Lone_Wolf 2014/10/31 18:45:12
I can give the recipe for my salad sandwiches if you like mate.
 
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stinking_dylan
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Re: Not sure where to increase calories next? 2014/11/05 12:18:16 (permalink)
Strava usually clocks me in at about 2000 kcals when doing trail endurance races (about 2 hours).  It takes at least a day (sometimes two) of carb loading plus eating an extra 1000-1500 kcals on the day just to maintain my body weight (and literally anything goes on the day, pizza, cake, sweets, chips, whatever I can eat in quantity without being sick).

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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