noober
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About how many calories should I have above maintanance (1700 I think) to bulk?
My BMR is 1700 calories, I am 155 lbs, 5'10 inches, and at 12% body fat. I am going to bulk using carb cycling. Do I have enough calories to put on muscle? I'm not sure if it is just 500 more calories than my BMR, or if my activity level affects the number of calories. I will lift 6 days a week for 45 minutes a day, and walk about 2-3 miles a day (walking is my transportation). I figured 2200, but that seems a bit low. I'm not sure if additional cardio is needed.
So here was what I was thinking for my high carb days:
230g protein
230g carbs
40g fat
This gives a total of: 2200 calories
I would have about half the carbs on low carb days, and only carbs from veggies on no carb days, with 4 high carb, 2 low carb, and 1 no carb day a week.
I really think I will probably need more than 2200 calories to slap on mass, but I am very hesitant to do so rapidly, because I have a difficult time losing fat without losing a lot of muscle. I just finished cutting from about 19% body fat down to 12%, which took 4 months. I lost far too much strength and muscle, so I'd like to do a cleaner bulk with carb cycling... slow but lean gains, but I need to at least take in enough calories to get those lean gains.
I'm also a bit unsure on nutrient timing. I don't know much about it excpet to have protein and carbs before and after my workouts, more carbs earlier in the day than later, and try to keep carb meals low fat, and meals with fat low carb, and have about 6 meals per day. Can somebody point me in the right direction?
Thanks.
My BMR is 1700 calories, I am 155 lbs, 5'10 inches, and at 12% body fat. I am going to bulk using carb cycling. Do I have enough calories to put on muscle? I'm not sure if it is just 500 more calories than my BMR, or if my activity level affects the number of calories. I will lift 6 days a week for 45 minutes a day, and walk about 2-3 miles a day (walking is my transportation). I figured 2200, but that seems a bit low. I'm not sure if additional cardio is needed.
So here was what I was thinking for my high carb days:
230g protein
230g carbs
40g fat
This gives a total of: 2200 calories
I would have about half the carbs on low carb days, and only carbs from veggies on no carb days, with 4 high carb, 2 low carb, and 1 no carb day a week.
I really think I will probably need more than 2200 calories to slap on mass, but I am very hesitant to do so rapidly, because I have a difficult time losing fat without losing a lot of muscle. I just finished cutting from about 19% body fat down to 12%, which took 4 months. I lost far too much strength and muscle, so I'd like to do a cleaner bulk with carb cycling... slow but lean gains, but I need to at least take in enough calories to get those lean gains.
I'm also a bit unsure on nutrient timing. I don't know much about it excpet to have protein and carbs before and after my workouts, more carbs earlier in the day than later, and try to keep carb meals low fat, and meals with fat low carb, and have about 6 meals per day. Can somebody point me in the right direction?
Thanks.