Help determine my calories

  1. Professional Member
    Rugger's Avatar
    Join Date
    Dec 2007
    Posts
    4,060
    Rep Power
    4771
    Level
    44
    Lv. Percent
    64.9%
    Achievements Activity ProPosting Pro

    Help determine my calories


    I'm going to be bulking soon. Probably October-march unless I get too fat and need a quick cut.

    Until November I will be working out 3-4 days, substantial intensity, for about an hour, maybe hour and a quarter. I will also be having rugby practice/match 4 days a week at about 2 hours each. These practices consist of basically just running or constant motion.

    After November it will be just the Working out, no rugby.


    I'll be using the anabolic diet so I am hoping I can stave off fat gain and stay around 10% body fat.

    At the beginning of this bulk I will probably be around 200 pounds, carb depleted.


    I am seriously considering 5000 calories.

    Your thoughts?

    (experts only, please)

  2. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,172
    Rep Power
    364603
    Level
    75
    Lv. Percent
    89.68%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Rugger View Post
    I'm going to be bulking soon. Probably October-march unless I get too fat and need a quick cut.

    Until November I will be working out 3-4 days, substantial intensity, for about an hour, maybe hour and a quarter. I will also be having rugby practice/match 4 days a week at about 2 hours each. These practices consist of basically just running or constant motion.

    After November it will be just the Working out, no rugby.


    I'll be using the anabolic diet so I am hoping I can stave off fat gain and stay around 10% body fat.

    At the beginning of this bulk I will probably be around 200 pounds, carb depleted.


    I am seriously considering 5000 calories.

    Your thoughts?

    (experts only, please)
    I've attached a method/calculation that you can use to determine your Maintenance calories (1 kj = 4.2 kcal), Rugger. Add ~500 to that, to take into account 'bulking' and you should be sweet. You can adjust your calories on a weekly basis, going on your results. Hope it helps you out
    Attached Files Attached Files
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  3. Professional Member
    Rugger's Avatar
    Join Date
    Dec 2007
    Posts
    4,060
    Rep Power
    4771
    Level
    44
    Lv. Percent
    64.9%
    Achievements Activity ProPosting Pro

    I gave that a shot and it put me at 3412. That seems a bit low considering my pretty intense activity level (3 intense hours 4 days a week). Seems like that would be a good amount if I was simply lifting weights.


    Bump for more opinions
    •   
       

  4. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,172
    Rep Power
    364603
    Level
    75
    Lv. Percent
    89.68%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Rugger View Post
    I gave that a shot and it put me at 3412. That seems a bit low considering my pretty intense activity level (3 intense hours 4 days a week). Seems like that would be a good amount if I was simply lifting weights.


    Bump for more opinions
    Remember that it is an estimate, to be used as a reference, not to be taken as the be all and end all. Look at around 4000+ cal/day (maybe even HIGHER, considering) then, Rugger (remember that 'Bulking' is ANYTHING ABOVE 'Maintenance'). I know that when I was cycling, and training for 30+ hours a week (cycling alone, resistance training NOT included), I was eating 8000+ cal/day and staying LEAN. You just need to experiement with different amounts of calories, to find YOUR right level.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. Professional Member
    Rugger's Avatar
    Join Date
    Dec 2007
    Posts
    4,060
    Rep Power
    4771
    Level
    44
    Lv. Percent
    64.9%
    Achievements Activity ProPosting Pro

    Yeah, good advice. I'm going to start at 4000-4500 and work my way up.
  6. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2670
    Level
    43
    Lv. Percent
    75.45%
    Achievements Activity ProPosting Pro

    How has your energy levels been on the AD diet?
    For bulking I would start at 3500 ED and then on lifting days throw an extra 250-500 in after you get use to the 3500. I know personally anytime I go even moderately low carbs I don't gain weight no matter how much p+f I eat (unless its ridiculous like 2 jars of peanutbutter a day type S^^^) so it might take some playing around to see how you respond. If I were you in Novemeber I would concentrate on getting the calories right and the training set, then in December run the fun stuff, January run PCT, Feb and March maintain weight and go for peak strength and then April on cut down if you want. I think maintaing for a couple months or just gaining slower will help you retain some of that newly built muscle. If your like me (I am the same height) 225 is going to start to feel a little sluggish for you when you get there, even more so if your all bloated up.....
    Muscle Pharm Rep
  7. Professional Member
    Rugger's Avatar
    Join Date
    Dec 2007
    Posts
    4,060
    Rep Power
    4771
    Level
    44
    Lv. Percent
    64.9%
    Achievements Activity ProPosting Pro

    Good advice Paul, but you know I can't wait until December!!! LOL. Besides, I need to be able to drink in January (J-term). That's good advice on the calories, though. I'm definitely not going to start right off at 4500 or anything.

    As far as A/D, my energy is great. I don't have any problems with that. I haven't actually ever tried to add LBM while on the A/D so it will be interesting to say the least. I just want to focus on staying relatively lean (10-11) while adding mass so I'm hoping the A/D will help me with that, as authors of A/D programs claim it will.
  

  
 

Similar Forum Threads

  1. Replies: 10
    Last Post: 04-19-2009, 08:32 PM
  2. Best method to determine daily caloric needs?
    By tmilam in forum Weight Loss
    Replies: 9
    Last Post: 07-03-2008, 05:06 PM
  3. Which factors should determine IGF dosage?
    By Newbie40plus in forum IGF-1/GH
    Replies: 0
    Last Post: 06-17-2008, 09:17 PM
  4. Why not use strength to determine readiness for AAS?
    By ArnoldIsMyIdol in forum Anabolics
    Replies: 4
    Last Post: 04-28-2006, 10:16 PM
  5. how to determine max weight/reps?
    By wimpy in forum Exercise Science
    Replies: 1
    Last Post: 05-12-2004, 07:08 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in