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  1. #1
    Registered User Steo24's Avatar
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    2300 cals for bulking sound right?

    Hey folks.

    I'm 20 years old
    Male and 5'5 with 14% body fat.

    I calculated my bulk maximization out and turned out to be 2300 cals in a day.
    Does this sound right?
    Seems kinda low if you ask me..

    Could someone double check for me and see if I've done the calculation right?

    Appreciate it

    Thanks
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  2. #2
    Registered User AlwaysTryin's Avatar
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    Sounds wrong unless that's your TDEE

    Depending on your weight
    Last edited by AlwaysTryin; 01-29-2013 at 12:56 AM.
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  3. #3
    mmm, bacon... necon76's Avatar
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    What do you weigh?
    Ain't choppin' no pies, just risin' like cream.
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  4. #4
    Registered User Steo24's Avatar
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    57kg sorry
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  5. #5
    mmm, bacon... necon76's Avatar
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    Then yeah, it could be about right. Calcs are only estimates anyway. All depends on your activity level. Start with that & adjust as needed.
    Ain't choppin' no pies, just risin' like cream.
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    Originally Posted by Steo24 View Post
    57kg sorry
    my GF is 5'4 110-120 pounds or so and maintains her weight on 3000-3200 cal a day (not working out), (srs) lol..
    Get in fellas: http://forum.bodybuilding.com/showthread.php?t=151027823 - Grendizer's cutting log!
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  7. #7
    Registered User Steo24's Avatar
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    Originally Posted by Grendizer View Post
    my GF is 5'4 110-120 pounds or so and maintains her weight on 3000-3200 cal a day (not working out), (srs) lol..
    Ah **** that's demotivating... I'm unsure about my calorie intake now.
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  8. #8
    Basement Dweller Botika's Avatar
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    I'm 5'5, 52.5kg and my maintenance is around 2000. Given you would have more muscle mass you could probably increase it above 2300. Just pick a number and try it for a few weeks. If you aren't gaining then increase it some more.
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  9. #9
    mmm, bacon... necon76's Avatar
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    Originally Posted by Grendizer View Post
    my GF is 5'4 110-120 pounds or so and maintains her weight on 3000-3200 cal a day (not working out), (srs) lol..

    Hmm, I wonder what she could be doing to burn all those calories.....
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  10. #10
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    Hm, given your height and weight that could be about right. As you gain weight you'll definitely have to continue to adjust that number upwards, or else you're going to stall really quickly. However, if you do this correctly (i.e. it doesn't sound like you are just stuffing your face and calling it that "bulking") you could make some really nice lean gains. Track your progress so you know how to adjust as you go.
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  11. #11
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    Take atleast 3000 calories / day especially if you are 57kgs
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  12. #12
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    Originally Posted by necon76 View Post
    Hmm, I wonder what she could be doing to burn all those calories.....
    This... ... I hope you know what she's doing.
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  13. #13
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Gijss View Post
    Take atleast 3000 calories / day especially if you are 57kgs
    And what are you basing this on
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  14. #14
    Registered User Pineappletrain's Avatar
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    Originally Posted by AlwaysTryin View Post
    And what are you basing this on
    Ppl seem to forget its all very relative, the calculation is more like your intake should be around here somewhere. For example some pple have a super high metabolism, like the girl eating 3000+ withouth doing anything, now most ppl cant do that withouth gaining alot of weight.
    So do you gain weight easily or hard, depending on that adjust how mutch you eat, if you really easily gain weight then 2300 might just be enough for you to gain clean muscle mass.
    Try what works for you, its your body, you will notice what works and what dossent
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  15. #15
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    @necon76:

    Hahaha she just eats and goes out with friend maybe 3-4x a week? she just walks, but im sure she burns 200-300 calorie MAX from her daily activities, lol shes doing IF tho xD (unintentionally) she doesnt have breakfast (because of the ****ty meals last night), I wana change her eating habits, she fasts when she wakes up, maybe she would take a light yoghurt, then she would have lunch: 1200-1500 calorie fast-food **** from McDonalds, then after 3 hours she would have another 800-1000 calorie meal with family, then before bed with her friends she would snack on ****: ice cream, cookies, and she drinks everyday atleast 1.5 litre of coke, thats with the chips, nachos, chocolates, and all the other high calorie ****s, I guess she might be eating more than 3k lol..

    Feels bad man, I eat 2000 and I think i could gain or something.. lol (atleast ****ty water weight which is even worse than fat)
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  16. #16
    Registered User Grendizer's Avatar
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    Originally Posted by Steo24 View Post
    Hey folks.

    I'm 20 years old
    Male and 5'5 with 14% body fat.

    I calculated my bulk maximization out and turned out to be 2300 cals in a day.
    Does this sound right?
    Seems kinda low if you ask me..

    Could someone double check for me and see if I've done the calculation right?

    Appreciate it

    Thanks
    I would eat 2300-2500 (so I wont freak much if I hit 2500) but try to focus at 2300.. and notice your changes weekly & adjust accordingly, you might need to eat less, or even more.. it all depends on the results you see, but I would suggest staying for atleast 2 weeks.
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  17. #17
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    that seems about right but is probably fairly dependant on activity level etc.
    you could always just go with the standard
    1-1.5g protein per lb lbm
    0.5-1g fat per lb lbm
    fill the rest up with carbs

    either 100-500 above BMR maintenance, or go old school with
    13cal per lb to cut
    15cal per lb to maint
    18cal per lb to bulk

    stick with cal level for 3 weeks and watch scale, if gaining too much tone it back, if not gaining enough or losing boost it up, just make sure you give it at least 3 weeks to get a real feel for the trend once your water weight etc. is all normalized to the type of diet you are attempting
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  18. #18
    Registered User Steo24's Avatar
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    Originally Posted by YesiEvenLiftBro View Post
    that seems about right but is probably fairly dependant on activity level etc.
    you could always just go with the standard
    1-1.5g protein per lb lbm
    0.5-1g fat per lb lbm
    fill the rest up with carbs

    either 100-500 above BMR maintenance, or go old school with
    13cal per lb to cut
    15cal per lb to maint
    18cal per lb to bulk

    stick with cal level for 3 weeks and watch scale, if gaining too much tone it back, if not gaining enough or losing boost it up, just make sure you give it at least 3 weeks to get a real feel for the trend once your water weight etc. is all normalized to the type of diet you are attempting

    Yeah I'll see how it goes... but 2300 calories seem very low for me at the moment I'm limiting what I eat, had 4 boiled eggs and oat meal for breakfast and now it's midday and I'm only having a half shake of mass gainer and I'm hungry but because my cals are low I have to limit myself and wait til late afternoon to eat my rice tuna mayonaise meal. . I'll see how it goes for now but I have a relatively fast metabolism.
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  19. #19
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    Originally Posted by Grendizer View Post
    @necon76:

    Hahaha she just eats and goes out with friend maybe 3-4x a week? she just walks, but im sure she burns 200-300 calorie MAX from her daily activities, lol shes doing IF tho xD (unintentionally) she doesnt have breakfast (because of the ****ty meals last night), I wana change her eating habits, she fasts when she wakes up, maybe she would take a light yoghurt, then she would have lunch: 1200-1500 calorie fast-food **** from McDonalds, then after 3 hours she would have another 800-1000 calorie meal with family, then before bed with her friends she would snack on ****: ice cream, cookies, and she drinks everyday atleast 1.5 litre of coke, thats with the chips, nachos, chocolates, and all the other high calorie ****s, I guess she might be eating more than 3k lol..

    Feels bad man, I eat 2000 and I think i could gain or something.. lol (atleast ****ty water weight which is even worse than fat)
    aka, you really have no idea how much she's eating.
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  20. #20
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    Originally Posted by Steo24 View Post
    Hey folks.

    I'm 20 years old
    Male and 5'5 with 14% body fat.

    I calculated my bulk maximization out and turned out to be 2300 cals in a day.
    Does this sound right?
    Seems kinda low if you ask me..

    Could someone double check for me and see if I've done the calculation right?

    Appreciate it

    Thanks
    The calculations that you use to determine TDEE are purely estimations and thus should be taken loosely, not as fact, and be taken as a estimated starting point. No one can, or shall I say should, judge your caloric maintence based of their own, or someone they know. The amount of calories you body burns comes down to several factors. You may in fact burn more calories than someone 50 pounds heavier!, while this is unlikely, it's entirely possible!.

    That said, your calculation seems correct. Comprise a diet that meets your caloric/macro/micronutrient goal, stick with it for a 2-3 weeks, and then adjust as needed.
    Last edited by Evandrus; 01-29-2013 at 08:49 AM.
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  21. #21
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    Originally Posted by lee__d View Post
    aka, you really have no idea how much she's eating.
    No one knows how much is he eating, if your shooting for 2000, it wont be 2000, it will be somewhere around 2000..

    She eats ATLEAST 3,000 a day, maybe she will for once a week go for 2000 or something ;d
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  22. #22
    Registered User AlwaysTryin's Avatar
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    Originally Posted by YesiEvenLiftBro View Post
    that seems about right but is probably fairly dependant on activity level etc.
    you could always just go with the standard
    1-1.5g protein per lb lbm
    0.5-1g fat per lb lbm
    fill the rest up with carbs
    What are you basing this number on
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  23. #23
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Steo24 View Post
    Hey folks.

    I'm 20 years old
    Male and 5'5 with 14% body fat.

    I calculated my bulk maximization out and turned out to be 2300 cals in a day.
    Does this sound right?
    Seems kinda low if you ask me..

    Could someone double check for me and see if I've done the calculation right?

    Appreciate it

    Thanks
    Originally Posted by Steo24 View Post
    57kg sorry
    Yes; it's low.

    Katch-McArdle, using a 'moderate' activity factor, has your maintenance at 2215. You'd then want to add 10 to 20% of this for building mass.
    No brain, no gain.

    You can't out-train bad nutrition.

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