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  1. #1
    Registered User Q8Knight's Avatar
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    Question BULKING??? How Many calories do I need? How does it work?

    Ok can someone tell me how exactly this works?

    I am 32 years old 6 feet tall and 160 lbs with a bf% of 14%.
    I workout 3 times a week doing weight training with no cardio.

    Using this BMR calculator It says I have a BMR of 1759 calories
    bmi-calculator DOT net

    Question #1: How many calories and grams of Protein do I need to consume daily to Bulk up to 180 LBS without adding lots of fat??


    After that I would like to cut down to 170 lbs and get a bf% of10% or below.

    Question #2: How many calories and grams of Protein should I consume by then to cut down to 170 lbs without loosing lots of muscle??

    Thanx
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  2. #2
    Never Give Up Melamed's Avatar
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  3. #3
    Pizzabrah YeomenKek's Avatar
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  4. #4
    Registered User Q8Knight's Avatar
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    Ok according to the link my BMR is correct and it suggests that to Bulk I should eat 10-20% more than my BMR.

    So I should consume between 1900 and 2100 calories?!?! sounds a bit too low?

    Ok for protein it suggests 0.6 grams per pound so 160 lbs x 0.6 = 96 grams!!!!??

    DOES THIS SOUND RIGHT!!??
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  5. #5
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Q8Knight View Post
    Ok according to the link my BMR is correct and it suggests that to Bulk I should eat 10-20% more than my BMR.

    So I should consume between 1900 and 2100 calories?!?! sounds a bit too low?

    Ok for protein it suggests 0.6 grams per pound so 160 lbs x 0.6 = 96 grams!!!!??

    DOES THIS SOUND RIGHT!!??
    No it doesnt
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  6. #6
    Registered User Q8Knight's Avatar
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    Originally Posted by AlwaysTryin View Post
    No it doesnt
    Ok the formulas in the link r all wrong then can someone with experience please let me know what is correct
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  7. #7
    Pizzabrah YeomenKek's Avatar
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    After you've calculated your BMR, you need to multiply it by your appropriate activity level before adding a surplus or deficit.
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  8. #8
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Q8Knight View Post
    Ok the formulas in the link r all wrong then can someone with experience please let me know what is correct
    From that exact link...

    some general 'bodybuilding' guidelines would be based as follows:
    If bodyfat UNKNOWN but AVERAGE = 1-1.25g per pound weight
    If bodyfat KNOWN = 1.25-1.5g per LEAN weight
    I suggest you look into the link more
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  9. #9
    Registered User Q8Knight's Avatar
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    Oh I got it wrong, I forgot to multiply the BMR with the activity level.

    Ok so 1725 x 1.5 =2590 calories so thats what I burn during the day.

    So for Bulking I need to consume 10-20% more so thats 250-500 calories more than what I burn.

    And for protein:
    1.25 - 1.5 grams per lean body weight = 172 -207 grams of protein.

    Now for cutting I need to consume 10-20% less so than what I burn.

    But How can I get 200 grams of protein without consuming lots of calories?!?!
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  10. #10
    Registered User Skullbreaker's Avatar
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    Originally Posted by Q8Knight View Post
    Oh I got it wrong, I forgot to multiply the BMR with the activity level.

    Ok so 1725 x 1.5 =2590 calories so thats what I burn during the day.

    So for Bulking I need to consume 10-20% more so thats 250-500 calories more than what I burn.

    And for protein:
    1.25 - 1.5 grams per lean body weight = 172 -207 grams of protein.

    Now for cutting I need to consume 10-20% less so than what I burn.

    But How can I get 200 grams of protein without consuming lots of calories?!?!

    multiply the protein to 1.5 isnt necesary for bulking but it has benifits in cutting. just 1x in your body weight (pounds) 160g of protein
    minimum fats 72grams above
    then the remaining calories are for carbs

    or read stickies.
    not mad umad?
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  11. #11
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Skullbreaker View Post
    or read stickies.
    *facepalm*

    If you read the thread you would see his calculations are from the stickies!
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  12. #12
    Registered User Q8Knight's Avatar
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    Allright i got it but bulking from 160 lbs with 14%bf to 180 lbs what body fat increase should i expect?
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