Calculating a lean bulk - some advice appreciated.

[cambridge88]

Hi Guys,

I've been trying to calculate my calorie in take for a bulk, a bit of background info:
I'm 5'6 and weight around 70kg (around 12%-14% bf - all calculations were done on 13% bf), by day I'm a web developer so sat on my arse a lot and I'm aiming to train around 5 days a week.

Using my weight etc a long with the invaluable information found in the Calculating Calorie & Macronutrient Needs by Emma-Leigh I calculated my BMR to be around 1700, my TEE to be around 2400 and my bulk goal to be 2800 calories a day.

I then calculated this to be: 210g protein (840 calories), 70g fat (630 calories) and 330g carbs (1320 calories)
I plan on building a diet around this using mainly protein shakes, eggs, lean meats, kale, broccoli, "good" fats such as almonds, pistachios, fish oil, and carbs such as wholemeal bread, sweet potato and brown pasta/rice etc.

What do you think of this as a base - all BMR's are estimated and rounded up as the above article says its all guestimates?

I'll be aiming to eat at around 9am, 12pm, 3-4pm, [work out] and 7pm-9pm

My main aim here is to bulk whilst keeping my body fat down. I've tried to give as much info as possible but If I've forgotten something let me know and I'll provide as much details as possible!

Thanks for any advice given, open to questions! I'm in no way a nutritionist I'm just trying to do the best with the information available here.

Cheers,
Sam

[WonderPug]

FYI: 125 grams of protein meets sufficiency. You can eat more if that's your preference, but there's no special benefit. Additionally, the times you eat and the frequency of your meals is largely just a function of personal preference.

In terms of energy intake, start at 2,400 calories to empirically determine TDEE. Monitor weight (and the mirror) biweekly, adjusting as needed.

[Jaxta]

Hi mate, you are exact height/weight as me, but im a bit fatter 18% maybe... so im gonna go for a cut.

Anyway, using Emma's thing etc, I calc'd at about 2100kcals (ish) for maintenace (TDEE)... so I would bulk at 2300-2400 personally... making sure protein is at least 1x Bw (lbs) and fat is 0.4 x bw (lbs)

Your eating schedule is also very similar to mine just so im not hungry, but meal timing is irrelevant really (so i've read)... just get all your cals & macros in that day... thats the most important... which suppose does make sense.

[cambridge88]

Hi mate, you are exact height/weight as me, but im a bit fatter 18% maybe... so im gonna go for a cut.

Anyway, using Emma's thing etc, I calc'd at about 2100kcals (ish) for maintenace (TDEE)... so I would bulk at 2300-2400 personally... making sure protein is at least 1x Bw (lbs) and fat is 0.4 x bw (lbs)

Your eating schedule is also very similar to mine just so im not hungry, but meal timing is irrelevant really (so i've read)... just get all your cals & macros in that day... thats the most important... which suppose does make sense.

Hiya pal,

cheers for the advice mate, i suppose if im not seeing gains I can up it, rather than go too far and end up putting excess fat on.

Bulking @ 2400cals a day I worked it out as

Protein: 155g
Carbs: 305g
Fat: 62g

Which makes more sense overall, I think first time round I put way too much emphasis on protein (i calculated @ 3g/kg), this goes hand in hand with @WonderPugs comments.

What does everyone think of the revised calcs?

Thanks again.

[Jaxta]

Hiya pal,

cheers for the advice mate, i suppose if im not seeing gains I can up it, rather than go too far and end up putting excess fat on.

Bulking @ 2400cals a day I worked it out as

Protein: 155g
Carbs: 305g
Fat: 62g

Which makes more sense overall, I think first time round I put way too much emphasis on protein (i calculated @ 3g/kg), this goes hand in hand with @WonderPugs comments.

What does everyone think of the revised calcs?

Thanks again.

Hi mate... yeah, dont jump the gun... nothing wrong with going over the protein/fat allowance... its an AT LEAST number... so after the 155g protein and 62g fat, you can fill the rest of your calories with a) carbs b) more protein c) more fat... its all upto you... carbs i would say is more anabolic (and fun) though... but whatevs... just as long as 2400kcals... 155g protein and 62g fat are met... pretty much anything goes... good to fit in some greens though somewhere.

Hope that helps.