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How to Bulk Up for Highland Games?


#1

I am 51 and 5’9" and have recently began off season training for Highland Games. I have been doing circuit training to try and cut weight before I start working heavy weights to bulk back up. I am currently at 220 from being 260 and want to get back up to at least 240 or 250. When trying to figure out what my caloric intake should be, do I use my current weight or the weight I am shooting for? I’m afraid that if I Use my target weight I will end up putting on more fat than I want to. Any recommendations? I know how to do the math for figuring out my Macros, I just need to know where to start. Thanks


#2

The standard 0.5lbs to 2lbs per week should be fine. The closer you are to the top end of this, the more of your weight will be fat. I definitely wouldn’t base my calories on that of a 260lbs person if I was 220lbs.


#3

Thanks. But my question then is what should I use to figure my caloric intake so that I put on muscle? Do I increase it by 500 or more and just keep adjusting it? I would like to end up at between 240 and 250.


#4

Most of the articles on here recommend adding 500 calories over your maintenance level to build muscle. Try it for a few weeks to see if your weight increases. Keep it slow; you may add an excessive amount of fat if you jack up the calories too quickly.

How many games have you competed in? I threw for a couple years in grad school.


#5

Yes, depending on what you see on the scale. I probably wouldn’t start with more than a 500kcal bump.


#6

How long have you competed in highland ?