Q&A for: 13-Jan-06
1217. Q:
how many calories does a 125 pound, 5foot, 5inch, 28 year old female burn in a day?
A:
It's impossible to say exactly because that depends on your lifestyle/activity level, your metabolism level, as well as the actual diet -- diets higher in protein and lower in carbs allow you to consume slightly more calories without gaining fat. I'd say ballpark figure of 1600-1700 calories for an average woman, but can easily be over 2000 calories if you are physically active.
1218. Q:
Lets say i eat 2000 calories a day(are these i need each day to keep up my current way)and i want to do some bulk up.If i eat 2500 a day i ll put some weight(muscles) but if i eat lets say 3500 a day i will put more muscles but fat also as well.So,in first case i will obtain muscles but very slowly and in second i will obtain muscles faster but fat as well.Is my sceptical right?
A:
Yup, that's exactly correct. If you normall eat 2000 calories/day to maintain your weight, then I'd recommend starting with just 2200-2300 for bluking up -- even 2500 is going to gain you about 1 pound of weight/week which is faster than ideal. 3500 is definitely WAY too much to start with. The idea behind a successful bulk is to always eat very slightly more than needed to gain weight. As you gain weight and muscle and your metabolism picks up you'll need to up your calories a bit as well. So first month you might eat 2200/day, next month 2500, next month 2800, and so on. You may well eventually reach 3500 and even more. But if you jumped to 3500 right away you'd gain a lot of fat along with muscle -- something most people don't want.
1219. Q:
Burn calories sit-ups
A:
Please see Q&A #808
1220. Q:
Hey mike, im the guy from 591. 15, and puffy nipples thing. I was wondering if your bulking diet you gave me, or a 'Testosterone Boosting' diet would be more ideal for gaining muscle and losing my manboobs. i was reading thru the t-booster article, it said about 30% fat, and carb to protein in a 2:1 ratio, still getting 1g/per lb of weight.
A:
My guideline for a bulk diet is 30/40/30 protein/carbs/fat and theirs is 24/46/30 so they're almost the same thing since in practice all of these are rough ballpark numbers. Nobody can reasonably have such precision and control over their diet as to hit EXACTLY the prescribed ratio. The ratio guidelines give you a target to shoot for and those two are almost identical -- compare and contrast them with a typical American diet which is probably somewhere around 10/50/40 protein/carbs/fat!
Instead of splitting hairs on the exact percentages, I would focus on eating the best possible food choices and making sure that the weight gains are as slow as possible -- those two factors will have much more impact on successful muscle gain and fat loss than choosing between 30/40/30 or 24/46/30.
1221. Q:
mike, how does creatine cycling go? after loading do you just take it forever, or do you go off of it for a little bit or what?
A:
If you cycle, then you stay on creatine for some time and then go off creatine for some time and then start it again. Different people recommend different amounts of time on and off , but usually it's around 8-12 weeks on creatine and 4-8 weeks off creatine.
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