I have two combined questions regarding BMR and strength training. I have not done the BMR yet.

After calculating my BMR and then adding calories surplus (whatever the amount is, to a range of 3000-4000), would it be a bad idea to add another five hundred more? Would these extra calories become pure fat or just normal type of "good" body fat that can be converted to muscles (even though it doesn't actually convert)? I am fairly lean skinny 5'9 155 pounds and wish to achieve a big, strong, powerful lean muscular body similar to that of a Russian guy in Rocky 2, Rudolph something or Christian Bale in America Psycho, adjusted for height and genetic of course. Thus, I am doing strength training instead of muscle mass to prevent becoming ripped, muscular, big, yet still on the lean/skinny side compared to the what they (Rudolph or Christian Bale) have. In several months, I would (hopefully) gain enough weight, around 180, to start serious muscle mass training. to achieve that body. IS this not similar to what Christian Bale did when he went from being nothing but bones in "Machinist" to the beginning of Batman Begins pre-production and then bulking up? Therefore, I am wondering about the amount of calories surplus to consume and how much of a surplus is too much in the process of achieving the body I desire?

What is considered a good strength training? Two exercises for every major muscle groups, each consisting of three sets and high reps that shouldn't be any longer than an hour per session at the gym?

Please help me out. Many thanks.

Depends on your own natural ability to build muscle and your level of training before hand. You don't want to go too high, a 20% or 500kcal increase is a good *starting point*

I'm not sure I understood this at all. Fat is not converted to muscles in any way shape or form. If you put on fat, you will have fat to deal with. It is normal to put on some fat during a muscle gain phase, however there is no "good fat" that will convert to muscle. I think I addressed the question but it was a bit confusing so please ask more if I didn't address what you were curious about.

If you want to get bigger, but not get huge, you still need to train and eat to gain size.

So you want to put on a bunch of fat and then try to build some muscle? I have no idea why?

what christian bale did in between these movies was dangerous, unhealthy, and not anything you want to replicate in anyway. he gained weight by eating as much junk food as he could stomach because he had to put on SOMETHING to do his screen test for batman begins. After his screen test he had very highly trained trainers work with him every single day to try to get the look he needed for the actual movie. This is not your situation. Please do not immulate.


There is a very large amount of information on this forum. Read the stickies and search around.

Obviously fat does not convert to muscle but you still need to be fairly large to achieve a body similar to what I am going for.

That's why I am eating and training both. The question is to what extent.

I'll look around on strength training.

So 500 calories surplus to begin with and add fifty more every month to the level deemded max acceptable?

Any other advice on how to achieve the body Ruldoph has?

You want to make sure the weight you gain is muscle, not fat. Personally I think 500 is the maximum amount, you could probably even gain the same amount of LBM without much if any fat gain with around a 300 cal surplus.

Yes, you ahve to be fairly large, but large with muscle not fat. If you gain a bunch of fat and then start to build muscle, what you are left with is looking like a strong fat guy, not the guy from that movie.

That makes sense. Hmm....Marky mark was on the skinny size and look how he turns out while in prison with ****ty food.

Thanks guy, that was helpful. I'll post my BMR sometimes soon.

Prison food is actually pretty decent.

I have to put emphasis on what she said - some actors put their health in serious risk for the movies they play/will play in.


Eric

Jail food sucks however.

Still the only time I've ever eaten grits...

You speaking from experience ?

Honestly, yes. Sometimes it takes us three times to learn our lessons.

Yeah, but now you are an idol, being a teacher and all...mad props for that, I love teachers. It took me only once...I hope.