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mad matt 10-25-2008 11:12 AM

Just a quick one
 
Just a quick question guys. If im going to raise my calorie intake from 3000 per day to 4500, do i do it in one go or am i better raising abit each day? I ask mainly for health reasons.

IronKitten 10-25-2008 12:19 PM

A 1500 cal jump is a bit much to do at once.

I'd say do it in 250-500 cal jumps per week.

Since you're already eating at 3000 cals, doing the 500 cal jumps shouldn't be too bad. So that would be, 3500/day for a week, then 4000/day for a week, then up to the 4500.

The 'safer' side (to prevent fat gain too quickly) would be in the 250 cal addition on a weekly basis. That would be one week of 3250, one week of 3500, one week of 3750.. etc. til you hit 4500.

Up cals to a certain degree, see how you feel on that jump, then go from there.

mad matt 10-25-2008 12:44 PM

thanks for that ironkitten.
going from 3000 to 4500cals in one day did seem abit much, but even if i did do it in one day, would i still put fat on, if my diet was low fat? infact very low fat??

IronKitten 10-25-2008 12:54 PM

Quote:

Originally Posted by mad matt (Post 69859)
thanks for that ironkitten.
going from 3000 to 4500cals in one day did seem abit much, but even if i did do it in one day, would i still put fat on, if my diet was low fat? infact very low fat??

The amount of fats you consume has nothing to do with actual fat gain. It's the amount of calories you consume that makes you gain fat.

Essentially, a 1500 cal jump in one day, regardless of what kinds of foods you eat, is a bit much for your body to keep up with. If your body's used to getting one level of cals, and then there's a dramatic spike, one way or the other, your body's going to fight you. Meaning you'll be more apt to store a lot of those cals, which = fat gain.

Ramping up slowly is always the best method.

And why are you trying to go VERY little fat? Healthy fats are good to have.

mad matt 10-25-2008 01:11 PM

i am now eating the good fats, when i said low in fat i ment low in the bad fats. im bulking at the moment, would you recomend i do a little cardio? its not that im carrying any fat, i just dont want to gain any?

IronKitten 10-25-2008 04:28 PM

Quote:

Originally Posted by mad matt (Post 69862)
i am now eating the good fats, when i said low in fat i ment low in the bad fats. im bulking at the moment, would you recomend i do a little cardio? its not that im carrying any fat, i just dont want to gain any?

During a bulking phase, it's very common to end up with some fat gain too. But with properly controlling your diet, you can minimize the fat gain (basically, don't eat everything under the sun).

A little cardio during a bulking phase is good in the respects of keeping up on cardiovascular health. But rememeber that doing cardio puts a dent in your caloric totals for the day (since you're burning calories by doing cardio), so you'll have to make sure you're eating enough to keep you in a caloric surplus by day's end.

2-3 short sessions of cardio a week is sufficient to keep cardiovascular health up without putting too much of a dent in your calorie expenditure. I'd say no more than 20 minutes per session.


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