I'm about 5'9", 178, 6% body fat. I'm training very hard on the WBB #1 routine. Can anyone suggest the right amount of calories? I used to eat about 3500 cals. I gained a lot of muscle during that period, but also some unwanted fat. I'm now down to about 2500 calories. I'm hungry all the time and am worried I'm not getting the cals I need to build.
this is a good place to start. I think it's one of the most accurate methods to calculate ones caloric intake...
You went from 3500 to 2500? Maybe try 3000 and watch your carb intake to make sure you stay away from simple sugars and get most of your carb intake from the complex carbs. Many sources say you need 500 calories over what your body naturally burns in a day for optimal muscle growth, so that kind of a reduction might cause you to be getting too few calories.
Take the reccomended daily allowence of calories as suggested by the government. It says most Americans should focus on a 2,000 calorie diet. If you're trying to add mass that would be 2,500 calories. When you factor in the fact that you're working hard in the gym burning calories, you're trying to add mass, and your metabolism is high (6% BF), I'd say you're not getting enough calories if trying to bulk.
I'd tinker with your calorie splits and look into your carb intake before reducing calories by that much.
Last edited by GIS; 08-06-2002 at 10:33 PM.
sorry lam, what's a good place to start?
I'd go back to the 3500 a day and do 1/2 an hour of cardio 3 days a week. hard cardio that is.
3500 you said added good mass but you got some fat in there (you won't gain much muscle without gaining some fat, but it doesn't have to be excessive) that you didn't want but I would submit that under 10% body fat it's very difficult to add a lot of muscle mass simply because your body is too lean.
Now in pain, only working out the walking sticks.