BULKING??? How Many calories do I need? How does it work?

[Q8Knight]

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

[Melamed]

All the answers are here:
http://forum.bodybuilding.com/showth...hp?t=121703981

[YeomenKek]

[Q8Knight]

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!!??

[AlwaysTryin]

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

[Q8Knight]

No it doesnt

Ok the formulas in the link r all wrong then can someone with experience please let me know what is correct

[YeomenKek]

After you've calculated your BMR, you need to multiply it by your appropriate activity level before adding a surplus or deficit.

[AlwaysTryin]

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

[Q8Knight]

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?!?!

[Skullbreaker]

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.

[AlwaysTryin]

or read stickies.

*facepalm*

If you read the thread you would see his calculations are from the stickies!

[Q8Knight]

Allright i got it but bulking from 160 lbs with 14%bf to 180 lbs what body fat increase should i expect?