Sport Weight gains: what to expect?

Sport Fitness
J

JackShephard

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Hi All,

For several months I lost fat by dieting and losing around 2kg/month.

I'm now wanting to bulk, and for the past 30 days I've stayed consistently between 2250-2500 kcal/day. But I didn't bulk - I stayed at the same weight I started within a +-1kg range (69-71kg)

For sure 2250-2500 seem to be my 'balanced' intake for my level of activity - but I'm curious: If I raise this to say, 3000 kcal/day, what sort of bulk can I expect? What sort of kcal 'extra' /day is the a 'reasonable' goal? At which point do these 'extra' kcal just get stored as fat?

Of course I will try it on my own, etc, because I understand all bodies are different. But some idea of what to expect and/or aim for would help get me started - for example is it realistic to expect that since I lost 2kg/fat by creating an 800kcal deficit I should expect 2kg/muscle by creating a 800kcal daily 'surplus'? Or is muscle slower than that to create itself?

Any pointer would be appreciated!

Cheers!
 
muscle builds slowly, unfortunately. A pretty standard surplus is 500, you might want to go lower though. Depends how much fat you're willing to gain.
 
Yeah. Everyone's body is different, some people just need more energy for whatever reason. I am in the camp of needing very little over maintenence to add mass. I basically up my eating by 100-200 calories and I gain weight. Lifts have all gone up, fat gain has come for sure, but I think I have done a pretty good job. Been going for 15 weeks now. Just up your calories slowly, don't set a number and just start hitting it. Raise cals 200, see what that does for you for a week or 2, then 200 more, etc...
 
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