How many calories are you taking in per day. Please share! as well as height and weight.
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.Originally Posted by jimmywst
im 5'10 and am at 145 i need to put on weight so right now im at about 2000-2200
^that's too little to gain weight bro.
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 dayOriginally Posted by dillianc
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.Originally Posted by dillianc
I was 171 5'4" (15% bf) bf was kinda high, paintin a picture for ya.. its doable bro.
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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.
You should be taking somewhere around 18 to 20 calories per pound of body weightOriginally Posted by dillianc
right now I'm cutting at 2900 calories at 5'8'.......
2900 for a cut?!
im 5ft 8in 190 and when i bulk its about 4500.. i need a out 3900 a day
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...
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.
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I'm 6' at about around 150 to 155. Also trying to bulk up... I work where I'm constantly moving on my feet.
What are you intaking daily?
when i'm working out regularly 4+ days a week, around 3200 a day, when i'm at 3 days or lower around 2800.
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I take in about 3000 to 3500 a day
5 11" 190lbs single digit bf, 4000K to bulk 3000k to cutt...