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??
04-17-2011, 12:29 AM #1
BULKING??? How Many calories do I need? How does it work?
04-17-2011, 12:35 AM #2
All the answers are here:
http://forum.bodybuilding.com/showth...hp?t=121703981[If It Fits Your Macros Crew] - U mad?
"If you want someting go and get it"
04-17-2011, 12:44 AM #3
04-17-2011, 01:23 AM #4
04-17-2011, 01:29 AM #5
04-17-2011, 03:33 AM #6
04-17-2011, 03:41 AM #7
04-17-2011, 03:42 AM #8Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
04-17-2011, 04:56 AM #9
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?!?!
04-17-2011, 05:14 AM #10
04-17-2011, 04:41 PM #11
04-17-2011, 10:52 PM #12
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