8incyclops;577489 said:
Any of you guys do any
weight training? If so what's your routine?
I'm currently doing the "buff dudes 12 week plan"But I injured myself (not related to the program) and have been out for about a week.Hoping to get back into it soon.
I'm trying to gain some muscle and burn fat is this statement below correct??
#To gain muscle you eat about 500 calories above your maintenance BathmateR and to lose fat while keeping muscle you eat 500 below maintenance?
This is a typical calculation that most BBer subscribe to. You have the option to measure yout BathmateR, but it's not accurate to assume 500kcal over that in particular.
You'll need to calculate your TDEE (total daily energy expenditure), which is your BathmateR x your activity level. BathmateR is just the amount of calories your body needs to sustain life, like breath. TDEE takes into account your activity.
So once you get your TDEE you can judge if you want to add or drop calories. There's a formula called the Herris Benedict formula for determining your BathmateR and TDEE, it's pretty generic but works well for a guideline.
Most guys realize they are supposed to cram like 3000-4000kcal into their bulk routine, and it's just not feasible if you're just beginning the diet and training. Most people in general eat less than 2000 calories in a day (CLEAN CALORIES, not 3 big macks). So to work up to your dieting goals, and specific TDEE calculated goals, you have to slowly increase your food intake.
I would say measure how much you eat, make a log everyday. Find out how to calculate your TDEE. Compare the numbers. You'll probably be eating way less. That's ok. Just built up your food intake every week or every 2 weeks.
Lets say you find that you're only eating 2500 calories a day *again clean food, no junk food/soda/desserts/empty calories*, and you have to eat 3200 to gain
weight based on your TDEE. Well you're not going to add the 800 Calories over night, that's stupid and laws of thermodynamics suggest that all that's going to do is add fat and stress your digestive system.
So take the 2500 cals, and add in 100-200 calories per week until you get up to your 3200 mark. Also, it really depends on your goals, and how cleanly you want to add muscle. The cleaner you eat, the cleaner you'll gain. Eat a shitload of shit, and you'll get strong but also pudgy.
I would start with this, in order. (And take in mind I don't know your daily eating habits, so you'll have to figure that out for yourself via a diet log.)
Cut out all desserts, sodas, fast food, junk food, frozen dinners, highly saturated foods.
Measure your daily intake of food. 3 things - calories, portions, and meal timing.
Keep the log and do this for a few days until you find consistency.
Calculate your TDEE, and asses your goals (bulk for you obviously).
Once you have your daily intake, compare it to your TDEE with your log - compare the gap.
Add in the necessary increase in calories as you lift and slowly over the course of a few weeks/month -depending on how much you're intake is.
Don't add too many cals too quick or you'll get the pudge like I said.
Once you do all this, continue to check your TDEE every 4-12 weeks and tune up your caloric intake based on your new body
weight.
Blah long post sorry. Just woke up.
. It's a good routine but all that volume on squats is a killer. I prefer lower sets/reps schedule.