Let's Talk Supplements (again)

Adriftpanda · 11-05-2013, 12:59 PM

Some good advice from Tom and Rob. Here's my take on bulking.

NO ONE WANTS TO ADD ON 15LB of MARBLING FAT! There's a difference between clean bulk any dirty bulk. Dirty bulk isn't hard to do, stuff you damn face with high caloric foods. While clean bulk is weighing things out and being methodical about your surplus.

Dirty bulk and clean bulk is not about the types of food you eat. What I mean is, eating clean doesn't necessarily mean you only have to eat egg whites, brown rice, or yams whereas dirty bulk meaning eating ice cream, burgers and cake. The difference is how big of a surplus you create for yourself.

Everyone has a maintenance level of calories. For example, I try and maintain about 2600-2700 calories a day. I'm not in a deficit or surplus. But if I wanted to bulk, I would have to create a surplus, so by doing that I would have to consume MORE food. Now the difference between the clean and dirty bulk, is how many calories over the surplus you create.

Now, I recommend a slow and steady clean bulk. How? I suggest adding 100-200 calories surplus. It doesn't sound like a whole lot but, what you're doing is minimizing fat gains while trying to maximize your muscle gains. Adding 100 calorie surplus or 500 calories, it doesn't matter. You WILL GAIN FAT! But that doesn't mean you have to get fat, right? With the smaller surplus I recommend, you will put on weight slow (1-2lb a month) and some will see this as pointless BUT if your son is in this for the long run and you want to see some mass gains or lean gain, he will have to be patient. Muscle gains is a relatively slow process. So, with that being said. There's no point of dirty bulk because a majority of that will be fat.

Your son: 6'2, 175 and exercise daily (intensively)
Maintenance calories per day 2,938 (round up to 2,950)

Here is an example of why I do not recommend dirty bulk. If he was to eat whatever he wanted and created a HUGE amount of surplus, say 500-600 calories.

2950 + 500 extra calories
That is = 1lb a week, 4lb a week, and 48lb a year

How much of that is really muscle? So that, is why I recommend a slow steady bulk. He is young, he will continue to play sports and exercise daily. There's no need to rush and bulk up fast.

As far as supplements, I would just stick to the basics. Whey protein, casein protein, and some bcaa. Anything else is just a waste of money in my opinion.
I hope this helps.

hammondc · 12-08-2014, 07:40 AM

Quote:

Originally Posted by Adriftpanda

Your son: 6'2, 175 and exercise daily (intensively)
Maintenance calories per day 2,938 (round up to 2,950)

.

I am curious where this maintenance # comes from. I'm not challenging it, I am genuinely curious.

I am trying to drop some weight after being out of it for about 18 months due to a partial achilles tear and shoulder injuries. I am 5'8" and MyFitnessPal puts my needs at 2440 for maintenance at my current weight of 188lb. 1940 should net me a pound a week. I want to get back to 165 where I was before.

dijit · 12-08-2014, 07:49 AM

My fitness pal bases the calorie intake on a basic formula used by the medical and fitness industry. Keep in mind it is a generic formula designed to work with a majority of the population. Some people like myself dont fit that majority. Fitness pal recommends I have 2950 per day to drop over the next 6 to 8 weeks to 240 however I have found that at that level of intake I am maintaining my weight of 250. The industry also thinks I am obese because I am 6' 3" and 250 and should only weigh 175. However due to my skeletal build my Dr tells me at 175 I would at an unhealthy size and have problems with my immune system.

hammondc · 12-08-2014, 07:59 AM

Quote:

Originally Posted by dijit

My fitness pal bases the calorie intake on a basic formula used by the medical and fitness industry. Keep in mind it is a generic formula designed to work with a majority of the population. Some people like myself dont fit that majority. Fitness pal recommends I have 2950 per day to drop over the next 6 to 8 weeks to 240 however I have found that at that level of intake I am maintaining my weight of 250. The industry also thinks I am obese because I am 6' 3" and 250 and should only weigh 175. However due to my skeletal build my Dr tells me at 175 I would at an unhealthy size and have problems with my immune system.

Yep. That is why I am curious where his number comes from. I want to compare a few calculators to get an average target. I think mfp is a little high.

Don't get me started on BMI.

Adriftpanda · 12-08-2014, 08:21 AM

Quote:

Originally Posted by hammondc

I am curious where this maintenance # comes from. I'm not challenging it, I am genuinely curious.

I am trying to drop some weight after being out of it for about 18 months due to a partial achilles tear and shoulder injuries. I am 5'8" and MyFitnessPal puts my needs at 2440 for maintenance at my current weight of 188lb. 1940 should net me a pound a week. I want to get back to 165 where I was before.

I base my numbers off of calorieking.com

Note that the reason for such high caloric consumption was because his activity level was high. I was actually off by 100 calories.

I just entered his numbers in and for maintanance it was 2650-2850.

11-05-2013, 12:59 PM	#1
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Let's Talk Supplements (again) Some good advice from Tom and Rob. Here's my take on bulking. NO ONE WANTS TO ADD ON 15LB of MARBLING FAT! There's a difference between clean bulk any dirty bulk. Dirty bulk isn't hard to do, stuff you damn face with high caloric foods. While clean bulk is weighing things out and being methodical about your surplus. Dirty bulk and clean bulk is not about the types of food you eat. What I mean is, eating clean doesn't necessarily mean you only have to eat egg whites, brown rice, or yams whereas dirty bulk meaning eating ice cream, burgers and cake. The difference is how big of a surplus you create for yourself. Everyone has a maintenance level of calories. For example, I try and maintain about 2600-2700 calories a day. I'm not in a deficit or surplus. But if I wanted to bulk, I would have to create a surplus, so by doing that I would have to consume MORE food. Now the difference between the clean and dirty bulk, is how many calories over the surplus you create. Now, I recommend a slow and steady clean bulk. How? I suggest adding 100-200 calories surplus. It doesn't sound like a whole lot but, what you're doing is minimizing fat gains while trying to maximize your muscle gains. Adding 100 calorie surplus or 500 calories, it doesn't matter. You WILL GAIN FAT! But that doesn't mean you have to get fat, right? With the smaller surplus I recommend, you will put on weight slow (1-2lb a month) and some will see this as pointless BUT if your son is in this for the long run and you want to see some mass gains or lean gain, he will have to be patient. Muscle gains is a relatively slow process. So, with that being said. There's no point of dirty bulk because a majority of that will be fat. Your son: 6'2, 175 and exercise daily (intensively) Maintenance calories per day 2,938 (round up to 2,950) Here is an example of why I do not recommend dirty bulk. If he was to eat whatever he wanted and created a HUGE amount of surplus, say 500-600 calories. 2950 + 500 extra calories That is = 1lb a week, 4lb a week, and 48lb a year How much of that is really muscle? So that, is why I recommend a slow steady bulk. He is young, he will continue to play sports and exercise daily. There's no need to rush and bulk up fast. As far as supplements, I would just stick to the basics. Whey protein, casein protein, and some bcaa. Anything else is just a waste of money in my opinion. I hope this helps. __________________ Who eats plantains when they can eat placenta.

12-08-2014, 07:49 AM	#3
dijit Have My Own Room Join Date: Feb 2012 First Name: Mike Location: Brownsburg, Indiana Posts: 2,186 Trading: (48)	Re: Let's Talk Supplements (again) My fitness pal bases the calorie intake on a basic formula used by the medical and fitness industry. Keep in mind it is a generic formula designed to work with a majority of the population. Some people like myself dont fit that majority. Fitness pal recommends I have 2950 per day to drop over the next 6 to 8 weeks to 240 however I have found that at that level of intake I am maintaining my weight of 250. The industry also thinks I am obese because I am 6' 3" and 250 and should only weigh 175. However due to my skeletal build my Dr tells me at 175 I would at an unhealthy size and have problems with my immune system. __________________ Sporting goods raffle for a great cause. PM me for tickets.