Calories and macros?

**wax9** · 03-03-2011, 01:55 PM

Hello im new to all this stuff, iv read the stickies to work out my calories and macros but i cant work it out!
Can someone please , please work it out for me i want to bulk, i want a 200 calories surplus.

the first 3 people to work it out for me will get reps, please help me out!

my weight in KG is 74kg
body fat percentage-16%
height- 5,11(181cm)
obliques size-36inch
waist-35inch
nech 7inch
wrist 7inch

thanks

**Total Body Rebuild** · 03-03-2011, 05:11 PM

Since I am in a somewhat non-bitter mood today due to a peanut butter binge�

*Note - the following is just basic estimations. You are going to have to try something for a little while (~2 weeks) and reevaluate. If it is going well, keep on doing the same. If it isn't, then change it up (more or less cals, etc)

So�

Based on the information you have given...

BMR = 1861.26 cals

162.8 lbs @ 16% BF = 136.75 LBM (162.8x(1-.16))

Figure with little to no activity, your maintenance will be around 2250 cals per day.

So, to bulk, you will want to take in around 2500 cals per day plus compensate for any more calories for any activity you do. (Lifting, cardio, etc)

Ex. If you burn 300 cals in 1 hour of cardio
2500+300=2700 cals for the day...

You will have to find out how much you burn for the activities you do and add those in.

In terms of macros...

Aim for anywhere between 1-1.5g protein per pound of LBM, so for you probably around 150g-200g protein per day.

That comes out to about 600 - 800 cals per day of protein...

As long as you hit your protein goal per day and your total calorie goal (~2500 + any activity you do) you should be good to start. It doesn't really matter what the breakdown of the remainder is (carbs/fat) at this point. If you are bulking, though, I would probably try to keep a minimum of 100-150 carbs per day.

If you can't do the above by yourself, the specific macros are the last thing I would be worrying about at this point�

Moral of the story - this is a starting point. Read more, learn more. It doesn't get any easier the more you progress. Develop the fundamental knowledge and build on it as you progress.

If I get no reps for this, I will be P*ssed...

**wax9** · 03-04-2011, 06:38 AM

Originally Posted by Total Body Rebuild

Since I am in a somewhat non-bitter mood today due to a peanut butter binge�

*Note - the following is just basic estimations. You are going to have to try something for a little while (~2 weeks) and reevaluate. If it is going well, keep on doing the same. If it isn't, then change it up (more or less cals, etc)

So�

Based on the information you have given...

BMR = 1861.26 cals

162.8 lbs @ 16% BF = 136.75 LBM (162.8x(1-.16))

Figure with little to no activity, your maintenance will be around 2250 cals per day.

So, to bulk, you will want to take in around 2500 cals per day plus compensate for any more calories for any activity you do. (Lifting, cardio, etc)

Ex. If you burn 300 cals in 1 hour of cardio
2500+300=2700 cals for the day...

You will have to find out how much you burn for the activities you do and add those in.

In terms of macros...

Aim for anywhere between 1-1.5g protein per pound of LBM, so for you probably around 150g-200g protein per day.

That comes out to about 600 - 800 cals per day of protein...

As long as you hit your protein goal per day and your total calorie goal (~2500 + any activity you do) you should be good to start. It doesn't really matter what the breakdown of the remainder is (carbs/fat) at this point. If you are bulking, though, I would probably try to keep a minimum of 100-150 carbs per day.

If you can't do the above by yourself, the specific macros are the last thing I would be worrying about at this point�

Moral of the story - this is a starting point. Read more, learn more. It doesn't get any easier the more you progress. Develop the fundamental knowledge and build on it as you progress.

If I get no reps for this, I will be P*ssed...

thank you very much!, you have really helped me out! i have repped you dont worry!

thanks

**TheChadster08** · 03-04-2011, 06:43 AM

Hmm...anyone want to do mine for reps?

Stats are ligit 6'1 197.

Let me know what other info you need cause I don't understand the stickies for sht either lol

**TheChadster08** · 03-04-2011, 07:07 AM

Not sure if I did that right or not but let me know.

**wax9** · 03-04-2011, 07:08 AM

Originally Posted by TheChadster08

Not sure if I did that right or not but let me know.

ill have a go when i got time, but the winner for the reps was the above post, still you tried and i will rep you now!!

thanks

**TheChadster08** · 03-04-2011, 07:11 AM

Originally Posted by waqas11

ill have a go when i got time, but the winner for the reps was the above post, still you tried and i will rep you now!!

thanks

lol. Sorry but that was for mine. I'll do yours right now though.

**Cumulonimbus** · 03-04-2011, 07:15 AM

Why the need for 2 of the EXACT same threads?

**TheChadster08** · 03-04-2011, 07:18 AM

Here ya go.

My math is probably off.

**TheChadster08** · 03-04-2011, 07:19 AM

Originally Posted by Cumulonimbus

Why the need for 2 of the EXACT same threads?

Why the hate?

Just help the fcuking kid.

No need to post if you aren't going to help.

**wax9** · 03-04-2011, 07:24 AM

Originally Posted by TheChadster08

Why the hate?

Just help the fcuking kid.

No need to post if you aren't going to help.

Thanks mate, exactly what i was thinkIng

**Cumulonimbus** · 03-04-2011, 07:34 AM

Find your bf and use Katch-McArdle

**psychodiver9** · 03-04-2011, 08:53 AM

Originally Posted by Cumulonimbus

Why the need for 2 of the EXACT same threads?

I find it funny the kid is rep begging from a kid with 1 rep pt. You'll be pissed if you don't get that? Really?

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