a little help

[tdiddymuscle]

i walk 8-10 hours a day delivering phone books 4 days a week, i also work out 4 times a week 1 am 5'10 185, if i was bulking how many calories should i be taking in. just looking for a ballpark figure guys, i walk about 4mph carrying 30lbs then reload.... get the point. thanks for any opinions

[sportyhp]

well you sound pretty active so what you need to do is find out your maintenance calories then probably add like 500 cals or more to that for bulking. i know someone has got a link to figure that all out, but i dont make sure you are getting enough carbs (you walk for your job, need the extra energy) and protein (maybe about 1.5X your weight). dont neglect fats, they will help you out when bulking w/ extra calories and they are a good energy source.

[tdiddymuscle]

yeah, right now i eat 4 boiled eggs and a protien shake at 730 am. then around 10 i eat a xyince extreme muscle meal, then today at 2 i had chickenfried steak,, mash potatoe and green beens, oh yeah, white toast. and right now, since i got off kinda late i just got a dominos medium pizza... and a protien shake. i bet i dont eat enough... to be bulking properly

[sportyhp]

if you CAN, id try to time when you are getting your meals in so you're not ravenous at a certain point during the day and go for less nutritionally beneficial foods. i usually taper my carbs off towards the end of the day, eating lots in the morning (usually have my fruits then) and switching to more protein + fat at night. i guess you can either bulk "clean" or "dirty"...i would personally do it clean w/ lots of good foods/calorie dense foods (like pb, cook w/ oils, nuts, whole grains, blah blah). w/ a diet full of veggies an dother healthy things, your body will get the vitamins and minerals and good energy it needs to work all day and exercise. drink lotsa water if you can, too. if you find it hard to bring snacks with you to work, try putting stuff in little baggies (like mix nuts w/ some dried fruit, or pack a good sandwich)

[Crunchbar]

Overall Nutrition: Read all stickys in the Nutrition section.
Fat loss: Read all stickys in the Losing Fat section.
Training: Read all stickys in the Workout Programs section.
Nutrition Surrounding Training: Read Alan Aragon's sticky on Pre, During, & Postworkout Nutrition.

Here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/
For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.

Here's how you figure out macros:
At least 1.5g of protein per lb of bodyweight.
At least 20% of your calories should come from healthy fats.
Carbs are up to you, I recommend keeping starchy carbs @ breakfast, PreWorkout, and Post(-Post)Workout.
Smaller & more frequent meals are better for optimal absorption of nutrients.
I recommend P+C+F in every meal except preWO (P+C), immediate post workout (P+C), and bedtime (P+F).
Drink at least 1 gallon of pure water a day.

Please remember the above are just guidelines.... it is your responsibility to listen to your body and adjust as necessary.

(the above was origionaly posted by BOYSCOUT who is a member on this site, All credit for this post should go to him, thankyou )

Here is a list of some healthy foods http://www.bodybuilding.com/fun/stella9.htm


Also some helpful sites to either figure out a specific food’s nutritional value or to keep track of your daily calorie intake 
www.calorieking.com
www.fitday.com
www.nutritiondata.com

[\S/]

Originally Posted by Crunchbar

Overall Nutrition: Read all stickys in the Nutrition section.
Fat loss: Read all stickys in the Losing Fat section.
Training: Read all stickys in the Workout Programs section.
Nutrition Surrounding Training: Read Alan Aragon's sticky on Pre, During, & Postworkout Nutrition.

Here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/
For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.

Here's how you figure out macros:
At least 1.5g of protein per lb of bodyweight.
At least 20% of your calories should come from healthy fats.
Carbs are up to you, I recommend keeping starchy carbs @ breakfast, PreWorkout, and Post(-Post)Workout.
Smaller & more frequent meals are better for optimal absorption of nutrients.
I recommend P+C+F in every meal except preWO (P+C), immediate post workout (P+C), and bedtime (P+F).
Drink at least 1 gallon of pure water a day.

Please remember the above are just guidelines.... it is your responsibility to listen to your body and adjust as necessary.

(the above was origionaly posted by BOYSCOUT who is a member on this site, All credit for this post should go to him, thankyou )

Here is a list of some healthy foods http://www.bodybuilding.com/fun/stella9.htm


Also some helpful sites to either figure out a specific food’s nutritional value or to keep track of your daily calorie intake 
www.calorieking.com
www.fitday.com
www.nutritiondata.com

Very nice additions to my original guidelines!

However, a few things to point out.

1) Quote my post and copy the text/codes. There are a few missing / broken links in your post.
2) Not a huge fan of stellas grocery list, but it will get the job done.
3) Don't forget fruits/veggies!!

[tdiddymuscle]

rep to you all ;p