question for the hypertrophiers!!

[samirbk]

hey everyone, im new to the forum here but ive been looking around for a while. i just finished my break in today, so this week of rest coming is suprisingly exciting lol, the break- in was harder than it looked, so i can't wait for H-1.

First question, for people doing hypertrophy or if they have done it, what was your calorie intake like? the book says that a 160lbs guy (me exactly) needs anywhere from 4000 - 4800 calories. this is ALOT of food and im currently struggling to get past 3200 or so, which is probably my average daily intake. i eat pretty clean, 6 meals, one of which is a 700 calorie meal replacement shake.
also, is fast food a big deal when your trying to gain muscle?

Second question, i've seen some logs on the site with pyramiding and stuff like that, eg for the 5 x 5 phase. am i supposed to pyramid the weights at all? because i'm a LITTLE familiar with the 5 x 5 method, i thought it was 5 straight sets of the same weight, then add 5% next time?

well sorry for the long post, and i appreciate anyone's input, thanks.

[Cynic]

Originally Posted by samirbk

hey everyone, im new to the forum here but ive been looking around for a while. i just finished my break in today, so this week of rest coming is suprisingly exciting lol, the break- in was harder than it looked, so i can't wait for H-1.

First question, for people doing hypertrophy or if they have done it, what was your calorie intake like? the book says that a 160lbs guy (me exactly) needs anywhere from 4000 - 4800 calories. this is ALOT of food and im currently struggling to get past 3200 or so, which is probably my average daily intake. i eat pretty clean, 6 meals, one of which is a 700 calorie meal replacement shake.
also, is fast food a big deal when your trying to gain muscle?

It's been a while since I read it, but 4000-4800 does sound extremely excessive.

I'll look at it when I get home, but I have to ask, are you sure you're calculating it right? A lot of people overestimate their activity level.

Even at 20cals/lb of body weight, that's 3200 cals.

[samirbk]

yeah, but that's what the book says, on pg258 in the 'Muscle Chow' section, 3200 is just maintenance. it says to work out hard and not lose muscle, i'm looking at 4,000 to 4,800 calories to put some muscle on a 160 pound frame. so i was wondering if anyone really eats this much

[Cynic]

Originally Posted by samirbk

yeah, but that's what the book says, on pg258 in the 'Muscle Chow' section, 3200 is just maintenance.

For what activity level?

If all you do is the weights, assume moderate activity or less. If you lift the weights and do cardio on your off days, above moderate.

If you do the weights, run five miles on your off days, run down and wrastle wild grizzly bears and swing with macaques as a hobby and then play basketball as a profession, you're hitting extreme.

[Cynic]

Originally Posted by Cynic

For what activity level?

If all you do is the weights, assume moderate activity or less. If you lift the weights and do cardio on your off days, above moderate.

If you do the weights, run five miles on your off days, run down and wrastle wild grizzly bears and swing with macaques as a hobby and then play basketball as a profession, you're hitting extreme.

Ok, I see that section. You cited incorrectly though:

it says to work out hard and not lose muscle, i'm looking at 4,000 to 4,800 calories to put some muscle on a 160 pound frame.

The correct cite is:

If you weigh 160lbs, you need 3,200 calories a day just to break even -- to work out hard and not lose muscle.

And that is for a REALLY ACTIVE young athlete.

Later, he gives a shorthand method of determining caloric requiremets.

1. Multiply your weight in pounds by 11. This the caloric requirements for the average guy for just having a heartbeat.
2. Multiplay that number by your activity factor.
3. Add the two.


So,

1. 160lbs x 11cals/lbs = 1760cals
2. 1760cals x .4 = 704cals (assumes somewhat active).
3. 1760cals + 704cals = 2464cals. <---Maint for you.

It's 2640cals for realy active. Also keep in mind, it's not the same for everyone.

Be truthful about your activity level. If all your doing is lifting the program and you have a sit down job, you're somewhat active.

[samirbk]

ohhh ok, yeah thanks for that. and i suck at basketball, havent tried wrestling bears but not that keen, so im somewhat active then. i do pretty light exercise on most off days so yeah.

[Cynic]

Originally Posted by samirbk

ohhh ok, yeah thanks for that. and i suck at basketball, havent tried wrestling bears but not that keen, so im somewhat active then. i do pretty light exercise on most off days so yeah.

I also need to say, but I forgot in the first response, use the number as a baseline. Adjust upwards or downwards as necessary. I tend to tell people in 250cal/wk increments, but I'm also not the expert. We have a few here, but no way am I one.

[Cynic]

Originally Posted by samirbk

ohhh ok, yeah thanks for that. and i suck at basketball, havent tried wrestling bears but not that keen, so im somewhat active then. i do pretty light exercise on most off days so yeah.

Oh, you're in Sydney, so you'd be running down and wrastling Koalas and roos.

[dynamicfitness]

I've wondered about that section in NROL as well. But I'm not sure the case is closed yet; Berardi (I think!) had an article in T-nation recently about gaining muscle weight and he was recommending HUGE calories, in the 5000+ kcal / day range.

From personal experience--and common sense--a lot depends on body type. As an ecto, I have to cram the food down to gain weight, but I wouldn't recommend this 'see-food' diet to anyone but a naturally skinny guy like me.

If you're not gaining, I'd suggest gradually upping your intake till you do start to add some muscle at a rate of about a pound a week. If you start to get too smooth, drop back down again. Use formulae as a a starting point and then experiment to find your optimal intake. Good luck!

DF

[dynamicfitness]

PS: Wow, I must be a fitness nerd. It's Xmas eve here, for heaven's sake.

[tcoy777]

As far as the weight level to use. It takes some time to get the right weight for each of the 3 types of workouts in Hyp I so that is why you see the changes in weights. As others have suggested and worked well for me was to pick a weight that you can finish all the reps and could have finished one more rep but not 2 more. Some days you will be able to finish them and others, well its just not your day. Have fun Hyp I is real fun!

[samirbk]

thanks guys, and yeah, john berardi seems to be quite the expert on nutrition, he's got pretty interesting concepts on nutrient timing and when you should eat what macronutrient, now HE'S a fitness nerd