Question on my lifestyle to calculate macros

[Noobontheblock]

hey guys,

i read the stickies on how to calculate my macros. my bmr is 1464. the problem is im not sure where my lifestyle falls into.


i have 45-1 hour gym session 4 times per week

and

Soccer practice 3 times per week for about 1.5 hours

also

athletics 100m and 400m and things like that for 1 hour -- once a week


other than that i am a potato couch.. i am always on my desk surfing the internet.. so to calculate my macros.. Am i

Sedentary

lightly active

or

moderately active?

[afries]

this will just give you a starting point and adjust accordingly

[Noobontheblock]

bumppp

[Noobontheblock]

this will just give you a starting point and adjust accordingly

yeah i want my starting point to be as accurate or as close to the real thing.. so which category do i fall into?

[Mrpb]

moderately active

remember a calculator is only a starting point.

then observe what happens on the scale.

[Noobontheblock]

moderately active

remember a calculator is only a starting point.

then observe what happens on the scale.

thx for the response.. appericiate it



yeah with my weight now.. i eat about 1100-1500 cals a day.. thats like my bmr..

according to the calculator i gotta take in abt 2000cals.. so i hope the 500 cals surplus doesnt do anything bad..

[Mrpb]

thx for the response.. appericiate it



yeah with my weight now.. i eat about 1100-1500 cals a day.. thats like my bmr..

according to the calculator i gotta take in abt 2000cals.. so i hope the 500 cals surplus doesnt do anything bad..

What's your goal? weight gain or loss?

What are your stats? height, weight

[Noobontheblock]

What's your goal? weight gain or loss?

What are your stats? height, weight

im 5"2 and i weigh 117 pounds.. im a short man..

http://i61.tinypic.com/nd5s2d.jpg

http://i58.tinypic.com/10oifx4.jpg

and im thinking i should mantain my weight.. cause im a soccer player..im still new to lifting probably 5 months..

[Mrpb]

im 5"2 and i weigh 117 pounds.. im a short man..

http://i61.tinypic.com/nd5s2d.jpg

http://i58.tinypic.com/10oifx4.jpg

and im thinking i should mantain my weight.. cause im a soccer player..im still new to lifting probably 5 months..

I'm from the Netherlands and very aware of soccer. I think you can become a better soccer player by adding a bit more muscle to your frame.

I can understand you want to stay at low body fat though, while doing so.

To achieve that just bulk slowly. Gain between 1-2 pounds per month.

[Noobontheblock]

I'm from the Netherlands and very aware of soccer. I think you can become a better soccer player by adding a bit more muscle to your frame.

I can understand you want to stay at low body fat though, while doing so.

To achieve that just bulk slowly. Gain between 1-2 pounds per month.

i would really like to bulk.. but im afraid of doing it wrong.. cause im not even sure how much should i consume.. cause my soccer career is getting serious..
thx for u response

[Mrpb]

i would really like to bulk.. but im afraid of doing it wrong.. cause im not even sure how much should i consume.. cause my soccer career is getting serious..
thx for u response

It's not that hard man.

Just weigh yourself every week. Increase calories step by step. If you're not gaining weight, eat more. If you're gaining weight too quickly drop calories a bit.

Use the calculator as a starting point.

[Noobontheblock]

It's not that hard man.

Just weigh yourself every week. Increase calories step by step. If you're not gaining weight, eat more. If you're gaining weight too quickly drop calories a bit.

Use the calculator as a starting point.

ill start adding one extra meal to my diet.. for a week.. lets see how it goes from there.. i really appericiate ur advice

[usersignup2]

and im thinking i should mantain my weight..

if this is your goal, assuming you don't want to keep your bf% the same, then DON"T change your cals. why?


BECAUSE YOU ARE AT MAINTENANCE

not sure why miscers in the nutrition section aren't clear on this. and I'm talking about the people who GIVE advice. TDEE and BMR are only a guide. it is not exact to you specifically. it is only a guide.

if your diet is consistent, your daily expenditure is consistent and your weight is consistent, then creating a cal surplus or deficit will create a corresponding change in your weight.


so guess what, you say you will want to increase your cals by 500 because that is yoru best guess based on your TDEE and BMR, even though you are not gaining or losing weight currently, then you WILL gain weight at a rate of about 1lb./week.

[brandonbourgoin]

Stay with a consistent number for a week or so and adjust accordingly to your goals. Consistency will always be what matters in the fitness lifestyle

[gbullock32]

Also- Don't worry if in the first couple of weeks your weight goes up by 5+ pounds; when adding calories a lot of initial weight gain will be water weight and extra food in your digestive system. It is best to wait a couple of weeks before adjusting calories to allow for the water weight to stabilize.

[Noobontheblock]

i have no problem bulking if it wasnt for my soccer.. im just afraid when i bulk i would hinder my soccer progress.. i know muscle mass will benefit my soccer.. its the bulking i fear..

[Mrpb]

i have no problem bulking if it wasnt for my soccer.. im just afraid when i bulk i would hinder my soccer progress.. i know muscle mass will benefit my soccer.. its the bulking i fear..

Solution is simple, as I said before: bulk slowly. Only gaining 1-2 pounds per month.

[Noobontheblock]

Solution is simple, as I said before: bulk slowly. Only gaining 1-2 pounds per month.

how much calorie surplus is that in a day. that gotta be really minute..

[gbullock32]

how much calorie surplus is that in a day. that gotta be really minute..

10-20% calorie surplus.

[Mrpb]

how much calorie surplus is that in a day. that gotta be really minute..

In order to gain 2 pounds per 4 weeks you'll need to eat 250 calories above your actual TDEE.