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Justin Ryan
05-21-2008, 08:44 PM
Hey everyone,

I was looking in the stickies in this section about Maintenance Calories. I was wondering how you compute that? I'm 6'3, 143lbs and I'm guessing about 8-13% body fat? I'm not sure, but I'm a skinny sucker...

So far this will be my intake for today:

Calories: 2340
Carbs: 123g
Protein: 262g
Fat: 87g

Yesterday:

Calories: 1990
Carbs: 43g
Protein: 220g
Fat: 99g

I'm trying to bulk, soo going 20% over my Maintenance Caloric Intake is what I'm trying to figure out.

Any help with this would be much apreciated. I've never tried to watch diet before, so I'm recording everything on FitDay.

Regards,
Justin Ryan

cphafner
05-21-2008, 08:56 PM
keep track of your calories for a week to get your current maintenance. Add 500 cals. If you don't gain 1-2lbs a week, add another 200-500 or so a week until you find the level needed to gain. Trial and error.

Justin Ryan
05-21-2008, 08:57 PM
Ok. That sounds good. I thought it was some math equation thing.

cphafner
05-21-2008, 09:03 PM
ha. To put it simpler w/o math equations... Eat a little more each week until you start gaining.

Auburn
05-21-2008, 09:06 PM
Around 14 (+1 or -1) Cal/lb. is a solid rough estimate for most lifters.

Justin Ryan
05-21-2008, 09:11 PM
Around 14 (+1 or -1) Cal/lb. is a solid rough estimate for most lifters.

hmm So that's right at 1960cal. meh, ok then I'm doing fine. I think I'll try and stick out 2300 cal/day and see how that goes for the rest of the week.

Thanks for the help guys.

cphafner
05-21-2008, 09:18 PM
Around 14 (+1 or -1) Cal/lb. is a solid rough estimate for most lifters.

That's a bit too general. I'd consider that light for an ectomorph. Considering Justin's height and weight, I'm guessing he is a pretty typical ectomorph, which would put him probably closer to 18-22 cals per lb at least. But each person is different, and only one way to find out.

Auburn
05-21-2008, 09:31 PM
That's a bit too general.

Yeah, like I stated, it is a general recommendation. I think the gallon of whole milk a day on top of his diet would be a decent recommendation, too.

Justin Ryan
05-21-2008, 09:40 PM
Yeah, like I stated, it is a general recommendation. I think the gallon of whole milk a day on top of his diet would be a decent recommendation, too.

A gallon of whole milk???? Holy crap, thats a lot of milk. I usually have about a quart (4 or 5 cups) but not a whole gallon.

Ha ha ha, ectomorph, I had to look that one up, but yes, I am tall and skinny.

Like CPHafner said, I'm just going to have to do trial and error

ProLogic
05-21-2008, 10:45 PM
Try this one for size, this shake is about 1,000 cals.

1/3 cup of oats
1 cup of milk
3 TS of Olive oil
4 TS of PB
1 Banana
1 Egg

I haven't weighed myself in a while but I'm positive I've gained about 3-4 pounds in about 3 weeks. 2300 calories aren't nearly enough to bulk on.

Justin Ryan
05-21-2008, 11:58 PM
Try this one for size, this shake is about 1,000 cals.

1/3 cup of oats
1 cup of milk
3 TS of Olive oil
4 TS of PB
1 Banana
1 Egg

I haven't weighed myself in a while but I'm positive I've gained about 3-4 pounds in about 3 weeks. 2300 calories aren't nearly enough to bulk on.


I'm sorry but that sounds disgusting. Does it actually taste good? And all egg, or just egg white? I'll definetly have to try it though. Any clue on protein value?

Nosaj
05-22-2008, 03:11 AM
I'm sorry but that sounds disgusting. Does it actually taste good? And all egg, or just egg white? I'll definetly have to try it though. Any clue on protein value?

Stick around here long enough and you'll have a favorite shake. Couple tips, forget the oats first time around, they blend nasty and make the texture suck. Make it 2 cups of milk, freeze the banana the night before and add like 6 icecubes, makes it like a chocolate banana smoothie, I used to drink 5 1200 calorie shakes similar to this a day a while back, gained weight like it was nobody's business.

Justin Ryan
05-22-2008, 08:26 AM
Stick around here long enough and you'll have a favorite shake. Couple tips, forget the oats first time around, they blend nasty and make the texture suck. Make it 2 cups of milk, freeze the banana the night before and add like 6 icecubes, makes it like a chocolate banana smoothie, I used to drink 5 1200 calorie shakes similar to this a day a while back, gained weight like it was nobody's business.

Still add the egg's and pb?

Nosaj
05-22-2008, 01:39 PM
Egg doesn't really matter, I'd do egg whites only if you're going to add eggs but thats more of a calorie efficiency (16cals 8g p in egg white compared to 72 cal for the whole egg) and taste thing. I only do 2tbsp of PB. PB and olive oil are ridiculously high in fat (really good fats though) and in turn, calories. How much you use is totally up to your diet and your goals. Mix and match, try it with and without eggs, see what you like.

Justin Ryan
05-22-2008, 03:54 PM
That sounds good, I think I'll try and make one tomorrow morning.