Your caloric intake

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 said:
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
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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 said:
yah i know, i am trying daily to increase. what do you suggest?
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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
 
dillianc said:
yah i know, i am trying daily to increase. what do you suggest?
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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.
 
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.
 
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.
 
when i'm working out regularly 4+ days a week, around 3200 a day, when i'm at 3 days or lower around 2800.
 
dillianc said:
yah i know, i am trying daily to increase. what do you suggest?
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P nut butter & bananas. ;)
 
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!
 
rockme said:
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!
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What's wrong with that amount of fat?
 
rockme said:
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!
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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.
 
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
 
I clearly need to eat more lol. I've been making some pretty nice gains lately though as my calories have even increasing
 
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