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Personally, I like that high volume of training...even the 20 minutes of cardio is not a bad idea if you have a pot belly.

The greater amount of energy going in and going out of your body the better.

However, you will need to crank up your calories closer to 4000 if you want to get up to 190 lbs see some fat loss. Build to this over a 4 week period.

Time the bulk of your calories within 3 hours before you workout and within 3 hours after your workout.

Eat just protein and fats at other times of the day!

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4000 calories is about 2300 calories over maintanence.

It sounds like you WERE 190 and got down to 156. Is that right? Well, I would concentrate on building muscle at this point. My suggestion is to up you calories to 2500 like Dave origninally said and see if you gain muscle. If you gain but put on too much fat, then you can adjust. If you don't gain muscle you can up it more.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I know.

You think building up to 4000 calories is a lot for a guy who wants to be 190 lbs...is working out 5x a week with weights and doing cardio every day?

Well, I agree with the basic premise "Eat big and lift big". Like I said I don't agree with so much cardio and in any case if you want to get huge then you'd be better off not sweating some little gut.

But didn't say he wanted to be 190, he said he used to be 190. I'm assuming Kuestone lost a lot of fat. I would assume he wants to gain as much muscle as possible. For a guy that used to have a lot of fat building up even over a month to way more calories than necessary and then attempt to burn a few extra by overdoing cardio....no, I don't think that's such a good idea.

Bottom line, you can't get a scientific as you want and try to analyse all these different effects on metabolism but while you need to eat big and take in enough protein it is much more logical to start with a baseline increase over maintenance of 500 to 800 (i'm sure others have different opinions) and see what happens. A larger caloric surplus than necessary will not automatically lead to more muscle.

If this was a skinny guy looking to get huge (like I used to be) then my advice might be different. And I'm not saying that getting up to 4000 calories isn't necessary for Kuestone....I'm just going by his initial post which makes it sound like he lost over 30 pounds of fat. I could have misunderstood it.

I agree with Eric...assuming there has been alot of fat loss, bumping the caloric intake by almost double might lead kuestone back to square one...I would start with maintenance numbers and work up like Eric mentioned. You'll be playing it safe with regards to gaining fat.

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