Your caloric intake

[dillianc]

How many calories are you taking in per day. Please share! as well as height and weight.

 

[jimmywst]

I'm sitting at 5'10" and 181 lbs. intake is only 1800pd but I'm desperately trying to cut a podgy frame... With a cleaner diet and regular training I'm on around a 4-6lb loss per month

 

[jimmywst]

I'm sitting at 5'10" and 181 lbs. intake is only 1800pd but I'm desperately trying to cut a podgy frame... With a cleaner diet and regular training I'm on around a 4-6lb loss per month

Once I hit the magical 10% bf I enquired about bulking and had some great advice, generally to increase my calorie intake by 300-500 (clean) above my maintenance level to keep fat gain to a minimum. I can't speak from first hand experience yet.

 

[dillianc]

im 5'10 and am at 145 i need to put on weight so right now im at about 2000-2200

 

[johnathan1995]

^that's too little to gain weight bro.

 

[dillianc]

yah i know, i am trying daily to increase. what do you suggest?

 

[crispycrown]

yah i know, i am trying daily to increase. what do you suggest?

You wanna be eating at least 2500 my man. Prob more. Remember growing is just like loosing and you need a high excess to grow. Don't go crazy and overdo it but personally my BMR is 1900 I factor in about 300 cals for lifting and cardio an then an extra 600 for gaining. Puts me at about 2800-3000 cals a day

 

[tyga tyga]

yah i know, i am trying daily to increase. what do you suggest?

Add coconut oil or sunflower oil to your shakes. 1 tbsp every shake. Pb can become your best friend as well. Make some homemade chili, use fattier buger (70/30 or 80/20) meat with black and white beans.

I was 171 5'4" (15% bf) bf was kinda high, paintin a picture for ya.. its doable bro.

 

[steel_addict]

I'm 5' 10" and right around 175. I probably take in around 2800-3000 kcals a day and weight gain is around 2-3 lbs a month.

 

[johnathan1995]

yah i know, i am trying daily to increase. what do you suggest?

You should be taking somewhere around 18 to 20 calories per pound of body weight

 

[jewgold]

right now I'm cutting at 2900 calories at 5'8'.......

 

[dillianc]

2900 for a cut?!

 

[benmayro]

im 5ft 8in 190 and when i bulk its about 4500.. i need a out 3900 a day

 

[jewgold]

Yes I'm surprised as well...I have a pretty active job

I've been losing a lb a week for almost 3 months eating at that level...

 

[masonmarin18]

Currently 2500 lift days 1800 rest days, leaning out slowly, have about 1-1.5% of bodyfat I want to lose until october 1st. Then time to bulk xD.

 

[dylandufault]

I'm 6' at about around 150 to 155. Also trying to bulk up... I work where I'm constantly moving on my feet.

 

[dillianc]

What are you intaking daily?

 

[EasyEJL]

when i'm working out regularly 4+ days a week, around 3200 a day, when i'm at 3 days or lower around 2800.

 

[dylandufault]

I take in about 3000 to 3500 a day

 

[Cantell]

5 11" 190lbs single digit bf, 4000K to bulk 3000k to cutt...

 

[dylandufault]

I'm actually looking to get to main goal of about 170-180

 

[Rodja]

5-7k/day at ~215lbs.

 

[breezy11]

5-7k/day at ~215lbs.

Same here at ~210lbs.

 

[AaronJP1]

yah i know, i am trying daily to increase. what do you suggest?

P nut butter & bananas.

 

[rockme]

Currently at 3300 kcal/day. 5'8" 175. Macros 350 carbs, 245 pro, 109 fat. That's 40/30/30. First time I've ever tried 40/30/30. Always done 50/30/20 for bulk. Only a day into bulk. Anybody ever try 40/30/30? Im a little hesitant to go with that much fat on a daily basis!

 

[Rodja]

Currently at 3300 kcal/day. 5'8" 175. Macros 350 carbs, 245 pro, 109 fat. That's 40/30/30. First time I've ever tried 40/30/30. Always done 50/30/20 for bulk. Only a day into bulk. Anybody ever try 40/30/30? Im a little hesitant to go with that much fat on a daily basis!

What's wrong with that amount of fat?

 

[breezy11]

Currently at 3300 kcal/day. 5'8" 175. Macros 350 carbs, 245 pro, 109 fat. That's 40/30/30. First time I've ever tried 40/30/30. Always done 50/30/20 for bulk. Only a day into bulk. Anybody ever try 40/30/30? Im a little hesitant to go with that much fat on a daily basis!

My macros are always around 40/30/30 and fats end up close to 200g daily (sometimes more). I remain fairly lean while doing this as well.

 

[jimbuick]

5'10" 165 about 33-3600 a day.

 

[JD261985]

5'10 160lbs 3000-3500..just coming off of a cut so I'm gradually increasing my calories to 3500 so I can keep lean..if I'm not gaining on the scale in a month ill go beyond 3500

 

[Benjamin1]

6'5/ 205
3600 when i wana put weight on
2800 when i wana get my abs back lol

 

[loganchristop]

2.5-3.5 at around 180

 

[dillianc]

I clearly need to eat more lol. I've been making some pretty nice gains lately though as my calories have even increasing