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  1. #1
    Registered User mixitup1's Avatar
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    Bulking vs just getting fatter

    Hello all,

    before the long story here is the question:
    In the bulk face, how can I be sure if by adding 300 calories a to the my base line, the weight I gain is good
    weight and not extra fat because maybe I am not training hard enough given that I am currently going trough
    the 5x5 Stronglifts program, and while I am lifting heavier and heavier it is a rather short program for each session?
    To be clear, I am not seeing anything strange happening, in fact the weight is barely going up, but just for clarity sake.

    Now for more background....

    I am getting back into training and before I even started, about 2 months ago lifting any weights, I decided
    to spend a month just understating what is my basic caloric need to maintain my weight with an office life and
    walking about on 4000 steps a day.

    First I looked at online calculators where you enter age, sex, weight and type of lifestyle, at an age of
    47, height 172cm, weight 64KG, male, and not doing much workout at all, I got the following outcomes from 3 different
    calculators: 1) 1782, 2)1782, 3)1782 - so looks like they all use the same logic.
    Not yet convinced I decided to take this as a base line but measure it myself for 4 weeks by tracking everything
    I was eating and still not training, and my results were close, about 100 calories higher.
    So now I sit at 1823 + 300 to bulk up. Below is also an idea of what I eat.



    Any toughs?
    Thanks
    Nic
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    Last edited by mixitup1; 12-02-2021 at 03:24 AM.
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  2. #2
    Apesthetics faithbrah's Avatar
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    i noticed that you have meals with 80 and 160 calories from rice... are you sure you're measuring it correctly? because that amount of rice is almost nothing. even with your stats, 2100 calories for bulking sounds suspiciously low

    you could also try maintenance calories if you can make progress without bulking, that way you'll get stronger without adding any fat
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  3. #3
    Registered User mixitup1's Avatar
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    mixitup1 is offline
    Originally Posted by faithbrah View Post
    i noticed that you have meals with 80 and 160 calories from rice... are you sure you're measuring it correctly? because that amount of rice is almost nothing. even with your stats, 2100 calories for bulking sounds suspiciously low

    you could also try maintenance calories if you can make progress without bulking, that way you'll get stronger without adding any fat
    I cannot remember where I took the nutrition data, I checked again and looks like there are less calories in those amounts, I will update my file,
    I am going to do more testing, but I am continuing to train.
    Attached is an image about the rice nutrients that I will use now.
    Thanks
    Nic
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    Apesthetics faithbrah's Avatar
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    Originally Posted by mixitup1 View Post
    I cannot remember where I took the nutrition data, I checked again and looks like there are less calories in those amounts, I will update my file,
    I am going to do more testing, but I am continuing to train.
    Attached is an image about the rice nutrients that I will use now.
    Thanks
    Nic
    it's better to weigh rice raw because it can be somewhat inconsistent when cooked due to different amounts of water. maybe that's where your calculations are wrong. nobody eats 80 or 160 calories worth of rice in one meal, it's always like 300+
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    Registered User air2fakie's Avatar
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    Originally Posted by mixitup1 View Post
    In the bulk face, how can I be sure if by adding 300 calories a to the my base line, the weight I gain is good
    Your mirror is the best indicator, along with a scale to make sure you're not gaining weight too fast.
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  6. #6
    Registered User mixitup1's Avatar
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    This is still a bit grey for me, I know I am overthinking it, specially because my wife, every time I take the scale out she tells me that.... but my brain needs to do this or I cannot function well :-)

    I went on nutritionix.com/food/white-rice
    1 cup (158gr) of white rice is 205 calories, 4,3gr of protein and 45 gr of carbs
    I checked on my 5 kg bag of white rice I buy at the store and the label says for 100gr : calories 353 (558 for 1cup), protein 6,9 (11 for 1cup), carbs 78,2 (124 for 1cup)

    So is the website off?
    is the label on my bag off?
    Are the 2 rices so different from each other?

    What is the safest thing for me to do to be sure I eat the right amount, because the last couple of day despite me training 3 times a week, I am starting to loose weight at a speed of 100 gr a day. It sounds like I need to eat more but now I don't know anymore where my base line is.

    Thanks
    Nic
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    Apesthetics faithbrah's Avatar
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    Originally Posted by mixitup1 View Post
    This is still a bit grey for me, I know I am overthinking it, specially because my wife, every time I take the scale out she tells me that.... but my brain needs to do this or I cannot function well :-)

    I went on nutritionix.com/food/white-rice
    1 cup (158gr) of white rice is 205 calories, 4,3gr of protein and 45 gr of carbs
    I checked on my 5 kg bag of white rice I buy at the store and the label says for 100gr : calories 353 (558 for 1cup), protein 6,9 (11 for 1cup), carbs 78,2 (124 for 1cup)

    So is the website off?
    is the label on my bag off?
    Are the 2 rices so different from each other?

    What is the safest thing for me to do to be sure I eat the right amount, because the last couple of day despite me training 3 times a week, I am starting to loose weight at a speed of 100 gr a day. It sounds like I need to eat more but now I don't know anymore where my base line is.

    Thanks
    Nic
    trust the bag. i measure with a 1 dl cup (not recommended) and count it as 300 calories

    also, you can't tell if you're gaining or losing weight based on the last couple of days. your weight fluctuates a lot, and a couple of days isn't enough time to see a trend (up or down)
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    Registered User EliKoehn's Avatar
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    Furthermore some of the rice gets stuck around the surface of the cooker (for me, at least) so it's necessarily at least a little bit off anyway. I go off of the bag as well and haven't encountered any issues when everything else is in line.
    Bench: 320
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  9. #9
    Registered User mixitup1's Avatar
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    Originally Posted by EliKoehn View Post
    Furthermore some of the rice gets stuck around the surface of the cooker (for me, at least) so it's necessarily at least a little bit off anyway. I go off of the bag as well and haven't encountered any issues when everything else is in line.
    Precisely, that is why I was using cooked data, that way I would cook food for 4 or 5 days and than each meal, weigh the amount I needed, without worrying how much raw became after cooked or what I need to trow away because was stuck to the pan....
    but I am going back to calculate raw food and prep each meal already using data from the bags. I already prepared on paper next week menu, so tomorrow morning is cooking time....
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  10. #10
    Registered User MadFury's Avatar
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    The diet doesn't look too bad to start out with. But not sure if the amount is going to suffice for gaining muscle

    Regardless of bulking, I would recommend trying it out. But you might want to supplement with a protein powder

    If you train for 3 or 4 days a week following a solid beginner hypertrophy routine and add in some cardio, I can imagine you can make some solid improvements to your body aesthetically

    Only then I would start to increase the calories slowly in order to gain more mass
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  11. #11
    I love my power hour MrCarrot's Avatar
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    I think if you keep a journal of all yours lifts, and your strength is increasing weekly, that's obviously a good sign.

    If you're getting heavier but not any stronger, that might indicate fat gain rather than muscle gain.

    Personally, and I'm sure others will tell you the same, on a bulk I gain fat and on a cut I lose size and strength. Sadly I don't think you can have it both ways.
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