Some general help with gaining muscle?

[MrWest]

Here's the deal..
Before I knew anything about nutrition I just did pushups & situps everyday for a long time.
I started to learn about macros/training and changed things up a lot; I have a great program that I'm on, but I need some help with gaining muscle..
When I began lifting seriously I went from a very lean/ecto around 150 to a kind-of lean 200, by just jumping into a diet of 400p/400c/150f diet. I didn't slowly add more food over time or anything, so I figured if I had, I could of done a much leaner bulk if I had slowly tapered up to that amount of food.

My first cycle is coming up in a few months,
and I plan to cut/prep for it 10 weeks from 215 to 200, then hopefully get up to a decently lean 225-35 by then end.

My cycle is going to be:
Week 1, superdrol 10mg x2
weeks2-4 superdrol 20 on off days, 30 on lifting days.
Weeks 1-10 test E, 250mg twice a week.
weeks 1-4, Aromasin 12.5mg qd
weeks 5-10, Aromasin 25mg qd
(I'm dead set of the compounds, please don't suggest others)

So from the cycle I was hoping to gain around 25-35lb, which i know is possible since I have seen people gain 25 pounds from 4 weeks of SD alone..

I figure weeks 1-4, I plan to gain 5lb a week,
and weeks 5-10, 2.5lb a week.
I realize that I'm getting caught up with the numbers game and not the mirror, but I plan to compete around next winter, and I want to stay around the weight I plan to compete at, and for me there's no excuse for getting fat.


I don't know of this is accurate but I read somewhere that to lose 1lb a week you need to burn around 3500 calories a week,
So what about gaining?
So let' just use 1lb for example and I'll do the rest of the math.
To gain 1lb a week on cycle should I just eat 3500 calories over maintenance a week(500 over everyday)?

 

[3J]

Here's the deal..
Before I knew anything about nutrition I just did pushups & situps everyday for a long time.
I started to learn about macros/training and changed things up a lot; I have a great program that I'm on, but I need some help with gaining muscle..
When I began lifting seriously I went from a very lean/ecto around 150 to a kind-of lean 200, by just jumping into a diet of 400p/400c/150f diet. I didn't slowly add more food over time or anything, so I figured if I had, I could of done a much leaner bulk if I had slowly tapered up to that amount of food.

My first cycle is coming up in a few months,
and I plan to cut/prep for it 10 weeks from 215 to 200, then hopefully get up to a decently lean 225-35 by then end.

My cycle is going to be:
Week 1, superdrol 10mg x2
weeks2-4 superdrol 20 on off days, 30 on lifting days.
Weeks 1-10 test E, 250mg twice a week.
weeks 1-4, Aromasin 12.5mg qd
weeks 5-10, Aromasin 25mg qd
(I'm dead set of the compounds, please don't suggest others)

So from the cycle I was hoping to gain around 25-35lb, which i know is possible since I have seen people gain 25 pounds from 4 weeks of SD alone..

I figure weeks 1-4, I plan to gain 5lb a week,
and weeks 5-10, 2.5lb a week.
I realize that I'm getting caught up with the numbers game and not the mirror, but I plan to compete around next winter, and I want to stay around the weight I plan to compete at, and for me there's no excuse for getting fat.


I don't know of this is accurate but I read somewhere that to lose 1lb a week you need to burn around 3500 calories a week,
So what about gaining?
So let' just use 1lb for example and I'll do the rest of the math.
To gain 1lb a week on cycle should I just eat 3500 calories over maintenance a week(500 over everyday)?

yes.. to gain 1lb a week you eat 500 calories over your maint level intake...

whats your bmr/tdee?

 

[MrWest]

I think I might get it..

yes.. to gain 1lb a week you eat 500 calories over your maint level intake...

whats your bmr/tdee?

My tdee is "3281"
Which is a very rough estimate I'm guessing since things like stress, sickness, daily activities, how you train ect all come into play as well.

So if I wanted to gain 5lb a week, I would have to eat 2500 over maintenance?
That just sounds like a quick way to get fat..
So let me see if I get the general idea..
-My tdee at 200 is "3281" everyday, so get to 205(5lb gain over the week) I would need to eat 5781(3281+2500) everyday?
-During the next week at my new weight of 205 my tdee would be "3694" so to get to 210(another 5lb gain) by the end of the week I would need to eat 6194(3694+2500) everyday?

So if I was gaining how I planned, I would have to recalculate the maintenance for my new weight at the beginning of each week, and add 2500 over it everyday to gain 5lb a week, & 1250 over it everyday to gain 2.5lb a week?

 

[3J]

what formula are you using for your tdee??

and your very wrong with your calcuations

 

[MrWest]

what formula are you using for your tdee??

and your very wrong with your calcuations

I was using the calculator here then just adding the calories to it. TDEE Calculator
I really didn't think it was way off considering I've pretty much stopped gaining while at around 3400.

 

[3J]

I was using the calculator here then just adding the calories to it. TDEE Calculator
I really didn't think it was way off considering I've pretty much stopped gaining while at around 3400.

a few things...

1. when you put on 5lbs a week.. chances are less then 1lb of that is muscle unless your peaking in your cycle

2. that formula you're using does not accoutn for bodyfat.. so when you add those 5lbs it treats them like muscle.. which is not the case..


3. go to my free diet advice sticky.. its in the diet section... go to post 1 and look for the bmr formula 1.. use that instead.. it'll be much more accurate...

and you said your at 3400 calories.. what are the macros?

 

[MrWest]

a few things...

1. when you put on 5lbs a week.. chances are less then 1lb of that is muscle unless your peaking in your cycle

2. that formula you're using does not accoutn for bodyfat.. so when you add those 5lbs it treats them like muscle.. which is not the case..


3. go to my free diet advice sticky.. its in the diet section... go to post 1 and look for the bmr formula 1.. use that instead.. it'll be much more accurate...

and you said your at 3400 calories.. what are the macros?

I know the 5lb gain is a bit extreme and will most likely have a lot of fat come with it, but I figure more than 1lb would be muscle with the help of a compound like SD..

Alright, I'll check out the thread.

My macros are right around 40/40/20.

 

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