Can someone explain the relationship between calories and bulking

[Jariel]

I have taken it for granted that if you want to bulk, you need to raise your calories above maintenance, but I realise that I don't actually understand why. So for the sake of my own curiosity I thought I'd throw that question out here.

Obviously, high amounts of protein are required to repair muscle tissue after a workout, but what function do extra carbs and calories serve in the muscle building process? And why is it that "clean bulking" is slower or less efficient than high calorie bulking?

 

[tr0ublemaker]

in order to gain mass, you have to intake mass

it's as simple as that

do you think mass is going to generate out of thin air?

 

[mrRuckus]

Carbs are energy sources to do the building (gotta feed the Doozers). If you're taking in an exact amount of calories you need to maintain what muscle you have then where is the energy to do the building of new muscle going to come from? Your own fat stores isn't a long term solution or something your body terribly wants to do.


it's a bit more complex but:
Larger muscles =~ more carbs stored in them.
Larger muscles = more energy used to use them.

 

[Jariel]

I see, so large amounts of protein alone is not enough to feed the muscles. They also need energy to grow, right?

So what would be the cleanest way to bulk up? Plenty of complex carbs and protein?

 

[EFFORT]

I see, so large amounts of protein alone is not enough to feed the muscles. They also need energy to grow, right?

So what would be the cleanest way to bulk up? Plenty of complex carbs and protein?

Yeah basically eating really clean and being really anal with your macros.

 

[spesmilitis]

Shouldn't you be getting plenty of fats from natural sources also (fish oil, flax seed oil, olive oil, red meat, eggs, dairy, fruit)?

 

[stronglifts]

I have taken it for granted that if you want to bulk, you need to raise your calories above maintenance, but I realise that I don't actually understand why. So for the sake of my own curiosity I thought I'd throw that question out here.

Obviously, high amounts of protein are required to repair muscle tissue after a workout, but what function do extra carbs and calories serve in the muscle building process? And why is it that "clean bulking" is slower or less efficient than high calorie bulking?

Calories:

Calories are energy. Calories is fuel. Calories are to your body what fuel is to your car.

You can get calories from proteins/carbs/fats.


For your body to function, you need calories. You walk: you burn calories. you talk: you burn calories. You think: you burn calories. You exercise: you burn calories. you get the picture.

Say you're not very active. Your day consists mainly of getting up, watching tv from your coach, sleeping.

You won't need too much calories.

Someone who is very active, example lance armstrong doing 1000 miles a day on his bike during the tour de france, will burn a lot of calories.


Conclusion
Your lifestyle & goals dictates how much calories you need.

If you want to bulk, you need to
1) be less active (you'll burn less)
2) consume more calories

If you want to cut, you need to
1) move more (more exercising, cfr cardio)
2) eat less

 

[stronglifts]

I see, so large amounts of protein alone is not enough to feed the muscles. They also need energy to grow, right?

So what would be the cleanest way to bulk up? Plenty of complex carbs and protein?

If your body receives too much calories, it will get "stored" (fat) or "absorbed" (muscles).

This is a very complex subject Jariel.

 

[stronglifts]

Shouldn't you be getting plenty of fats from natural sources also (fish oil, flax seed oil, olive oil, red meat, eggs, dairy, fruit)?

Yes. You need fat to function.

 

[Jariel]

Thanks guys.

Once I've shed my bodyfat to less than 10% I'm thinking of getting into a long term clean bulk.

 

[A-Unit]

Re:

There's ALOT of info on this topic, and nothing is truly concise. A great body isn't linear. It takes a little bit of tweaking with your own body to hit your own visual images. I read around constantly and there's much conflicting information. Some of advocates just increasing caloric intake each week, or month steadily. Some advocates massive quantities of protein, some suggest moderate protein balanced with good carbs and good fats. Who's to know without REALLY just testing yourself out. However, stuff I've found to work FOR me, better than other things or programs.

-Multiple compound body workouts each week, between 2-4.
-Tacking the isolation exercises on at the end.
-Keeping lifting to an hour, and just going more frequently.
-Staying active. Even if you WANT To bulk, rather than do 500 calories, do 1000 and still go the gym for cardio. NOT being active is a HUGE mistake, not only for recovery, but cardiovascular purposes. Whats the purposes of massive muscle, if you can't MOVE with it on your body? Not to mention, most guys will do something physically with the newfound muscle, so why push on the impending activity? Stay active, eat more.
-Exact numbers don't matter so much as "TARGETS."

-I make it for the purpose of fitness. Since I don't play just ONE sport, I don't train for just SIZE. I'm not a pro athlete with a defined purpose, such as LB, so being only 1 thing actually hurts me. Not doing cardio was a mistake, as I love golf, and being big for lifting is counter to being good at golf, so I have to tailor make what I do based on what my activity level is. Also, putting it in the fitness category, such as just going the gym and doing something helps when motivation is down. AT least I know I'm doing something, even if I'm sluggish 1 day for whatever reason.

-Supplements are the pinnacle on the pyramid, NOT the base. They fill the gaps left by your nutritional program, as well as provide additional nutrients for your extra normal activity. That, to me, is why we take vitamins as active adults. An active person SHOULD burn more calories and use more nutrients, thereby requiring the supplements, but only after they establish a good diet and realize what gaps exists. Without a good diet and KNOWING what to eat, you have a blank hole, called a toilet, that you flush your supplements down every day.

-I, now, emphasize compound movements and vary rep ranges, not only b/c it helps with critiquing form, but also to keep me interested. I could never stay on 1 program mentally. If all young guys, even 18 year old, or 21 year olds, started on compound lifts now, they'd be big, and strong.

-Don't just be a gym rat. Despite what people say, it isn't the END ALL BE ALL. Ever wonder why football players and lifters aren't perfect forever? All the lifting is good, you're active, but you need to stretch and USE the body, too. Go to yoga, or a similar class, MANY football players do it, and its probably MORE appropriate the male who lifts than the female who works a desk job. Yoga doesn't necessarily burn alot of calories. But it does do is stretch out ALL the muscles, joints, bones, and ligaments of the body, that we put throught GRUELING work each time we're in the gym. I remember going to my first class and thinking, "Man, going to gym has TIGHTENED me up." No amount of "stretching" before or after warmups can do what yoga can. Few people know that, and even more will ridicule it, but what good is all that muscle if your hammies are so tight you can't tough your toes???

I'd find a way to TRACK bodyfat% and bodyweight fairly accurate, keep a log, record your food, and build a plan. Consume 500+ Calories OVER your necessary amount, and stick with it 2-4 weeks. Then see what the result is. Keep in mind, if your BASE caloric needs are 2000, and you consume 500 extra, then throw in lifting, too, you're back at 2000, and WILL NOT GROW. You need calories to fill the physical activity component AND then the extra to grow. The activity piece is to keep active, for lifting, or fat minimization.

A-Unit