5'8 80 kgs (176 lbs)
looking to make major strength and good mass gains under the elitemadcow 5x5 program
http://www.geocities.com/elitemadcow...Linear_5x5.htm
lost some weight over the past few months, dont want to put it back on (willing to do cardio to burn off what i have to)
also, info on proportion of carbs: protein: fat would be appreciated. thanks guys.
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Results 1 to 8 of 8
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05-02-2009, 08:02 AM #1Banned
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Reps for estimate for how many calories i need for clean bulk
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05-02-2009, 08:13 AM #2LIVING
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Id guess 2750-3000 is a good place to start based on ht, wt, age, and workout.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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05-02-2009, 05:39 PM #3Banned
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aight thanks. that's about 550-800 cals over my maintenance.... shouldn't be a problem.
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05-02-2009, 05:47 PM #4NITTANY LION PRIDE
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ehhhh I'd be really careful going that much over. Keep in mind it's really tough to gain more than a couple pounds of lean mass per month. I'd aim in the 400-500 over range IMO.
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05-02-2009, 06:02 PM #5Slowly getting bigger!!
- Join Date: Oct 2008
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Hey,Originally Posted by pandaemon666
Thats a little high over maint. I would go 500 over maint daily on workout days and 300 under on off days in order to keep the fat off as much as possible.
For macros a good split that lot of folks use is 40 40 20. I prefer 50 30 20, but I likes my carbs.
DK"After all is said and done, a lot more will have been said than done will have been done!"
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08-13-2009, 01:27 AM #6Chemically Assisted
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I'd start off at 2500 or so, and see how that goes for 2 weeks, then up it 200 if you didn't gain atleast 1.5-2lbs in those 2 weeks.
Life is a choice, and death is a decision.
Above the law but under the influence.
#TeamMeatball
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08-13-2009, 05:08 AM #7Registered User
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- Location: London, Ontario, Canada
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I too would probably start off closer to 2500 and adjust accordingly.
You don't want to dramatically increase your calories in one shot and it will be difficult for your stomach to adjust.
How many cals are you consuming a day currently?
If you don't gain 1-1.5lbs a week then increase the calories.
Good luck.Altered GVT Program
Current Fav Foods:
Pumpkin-Low Carb Waffles/No Crust Pie
FF/Sodium Free Cottage Cheese
Lettuce with Mustard
Fresh Fish-Tilapia/Sea Bass/Sole/Orange Roughy/Salmon
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08-13-2009, 05:27 AM #8Registered User
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What would you say your daily activity level is like? Sedentary? Light? Moderate? Intense? Very active?Originally Posted by pandaemon666
As for macros (fat/carbs/protein) ratios, it needs to come down to trial and error brah. What works best for one, may not work for you. You need to find out what you prefer based on what is available for you to eat, what you enjoy eating, etc. I would say if anything, maybe keep on the bit higher side with carbs.
Being 17 you are still quite young and growing, so regardless of anything, I always enjoy simply putting it 'train hard and eat like a king' for the teens.
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