How many extra calories do I have to eat?

[charles1997]

I've been eating 3000cal a day, for about two months. I started at 147lbs now I'm at 154lbs (making decent strength gains too) so I've been gaining 1lb a week pretty much. I'm gonna be having football practice 5x a week. How many extra calories should I eat to make up for the intense cardio? I'm probably gonna cut the cals down a notch, to bulk slower through the season.

[cumminslifter]

by the pic in your avi i wouldnt suggest bulking. just my opinion

[charles1997]

by the pic in your avi i wouldnt suggest bulking. just my opinion

Lol I am 154lbs @ 5'8", yeah my BF is 18-20% but I'm not worried about that yet. I'm playing football I need extra mass. I will cut after season or when I get to 165ish. If I cut I'd be a skeleton brah. Just gonna lean bulk 0.5lb a week but idk how many more cals to eat to compensate for those burned.

But thanks brah

[cumminslifter]

you may just want to eat at maintenance and recomp. it is very possible for someone at your BF level

[charles1997]

you may just want to eat at maintenance and recomp. it is very possible for someone at your BF level

But how much more cals to I add to my maintenance if I'm doing 20mins intense cardio 5x a week? Thanks again I think my maintenance is 2500ish

[Jen0va]

by the pic in your avi i wouldnt suggest bulking. just my opinion

are you kidding me? The OP is 5'8" 154 and would end up looking scrawny as hell if he cut weight. Also, he's a football player and is making strength gains.


OP, the amount of calories you will need to consume to stay in a surplus throughout your training can vary widely, I would personally calculate your calorie needs as per the sticky using a high activity factor to start. Track your weight weekly to see if adjustments need to be made.

[necon76]

by the pic in your avi i wouldnt suggest bulking. just my opinion

So you'd have him cut down to looking like a stick figure? That'd be great for football.....



OP it's trial & error really. 2 or 300 should cover it to start with.

[charles1997]

are you kidding me? The OP is 5'8" 154 and would end up looking scrawny as hell if he cut weight. Also, he's a football player and is making strength gains.


OP, the amount of calories you will need to consume to stay in a surplus throughout your training can vary widely, I would personally calculate your calorie needs as per the sticky using a high activity factor to start. Track your weight weekly to see if adjustments need to be made.

Thanks. I was thinking the same. I started at 126lbs and I'm deathly scared of being skinny. I've added quite a bit of muscle IMO just fat gains as well. Ill try that do you have a good cal calculator link?

[Gsx827]

I've been eating 3000cal a day, for about two months. I started at 147lbs now I'm at 154lbs (making decent strength gains too) so I've been gaining 1lb a week pretty much. I'm gonna be having football practice 5x a week. How many extra calories should I eat to make up for the intense cardio? I'm probably gonna cut the cals down a notch, to bulk slower through the season.

OP, just use your BMR then take this
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

use the 1.7 or 1.8 multiplier.
if you want to maintain stay around that number, if you still want to attempt gaining, you can multiply that number by 10-20% and that will be your caloric surplus.

dont listen to the guy telling you to cut. Focus on your goals, stay dedicated and definitely don't listen to EVERYTHING you hear.

Keep in mind if you're a teenager and your body is still growing, I wouldn't be to concerned with exact numbers... if you are worried about losing strength or weight.
You can always eat a little more, if you notice you don't like how much you are gaining, cut it back a few hundred calories..
We are all individuals each of us has to learn our own bodies.

[charles1997]

So you'd have him cut down to looking like a stick figure? That'd be great for football.....



OP it's trial & error really. 2 or 300 should cover it to start with.

Okay ill try at 3250 for a while

[bambam601]

dont decrease calories if youre about to start incorporating intense cardio.
id either keep the same or increase by a couple of hundred and the readjust in a few weeks if need be.

[cumminslifter]

So you'd have him cut down to looking like a stick figure? That'd be great for football.....



OP it's trial & error really. 2 or 300 should cover it to start with.

did i say cut? no i said eat at maintenance an recomp

[necon76]

did i say cut? no i said eat at maintenance an recomp

Recomping typically leads to someone just spinning their wheels unless they have a very good understanding of their body. Would only lead to loss of potential gains for a teenager.

[ErikTheElectric]

You state that you're going to "cut cals down a notch". Yet ask how much you're going to eat more?

/confused10

[bcim]

What's your position OP?

I would stay at 3000 honestly.. well, actually, if you're lifting + cardio (2 a days) you may need more. I'm 5'8" 155, and probably only eat 2250 or so, but then again, I suppose we have slightly different goals.

[ErikTheElectric]

What's your position OP?

I would stay at 3000 honestly.. well, actually, if you're lifting + cardio (2 a days) you may need more. I'm 5'8" 155, and probably only eat 2250 or so, but then again, I suppose we have slightly different goals.

And you also could have two VERY different activity levels.

[necon76]

And you also could have two VERY different activity levels.

Also age, sleep & hormone levels.

[charles1997]

You state that you're going to "cut cals down a notch". Yet ask how much you're going to eat more?

/confused10

I think I'm eating a little bit too much and I wanna cut down, but idk how much I should cut down by lol. So say I'm eating 3000, and I cut to 2800.

Well imma add calories from 2800 instead of 3000 cause momentarily I'm cutting out. If that makes sense?

[falange]

20% of your BMR is fine.

[OneHandClap]

20% of your BMR is fine.

^^^ Confusing BMR with TDEE, and 20% is a bit much from the get-go, especially for someone still trying to grow stronger.

No comment on whether to bulk or cut, cos when you wake up in the morning and you look in the mirror, you'll know.

[cumminslifter]

Recomping typically leads to someone just spinning their wheels unless they have a very good understanding of their body. Would only lead to loss of potential gains for a teenager.

i wouldnt say he would end up spinning his wheels at his BF% and experience level

[necon76]

i wouldnt say he would end up spinning his wheels at his BF% and experience level

Well you're the only one who thinks it's a good idea.

[benjobb]

I wouldn't change anything, just keep it the same and see what happens to your weight gain. And why are you gaining at 1 pound a week? Most will probably be fat, try to reduce it to .5 pounds a week.

[Mdenatale]

I wouldn't change anything, just keep it the same and see what happens to your weight gain. And why are you gaining at 1 pound a week? Most will probably be fat, try to reduce it to .5 pounds a week.

I agree with this. Your current intake is resulting in a gain rate that is too high, but you are about to increase your activity level. That will probably get you to a better, slower rate of gain. Its also best to only change one thing at a time.

[cumminslifter]

Well you're the only one who thinks it's a good idea.

i just dont think its a good idea to purposely add more fat to his frame

[Gsx827]

i just dont think its a good idea to purposely add more fat to his frame

his goal isn't to add more fat. But if you read all the nutrition information in the stickies ect. They specifically say teenagers who are still growing should use other methods to figure out caloric expenditure.

He wants to keep making strength gains, but not lose strength do to a lack of calories because of the increased activity level. Most highschool football teams have INTENSE cardio related exercises.

If your currently eating 3000 calories a day and you are ok with that you shouldn't increase it much till you start practice and see how you feel. If you feel drained, you could always drink a protein shake prior to practice (give yourself adequate time) so you aren't burping it up the whole time.

If you add fresh fruit, bananas strawberries, you get your protein and carbs, toss in a scoop of Peanut butter and bam. you got a 300-400 cal drink to power you through practice. Treat your football practice like your exercise routine. Be energized and carbed up.

[cumminslifter]

his goal isn't to add more fat. But if you read all the nutrition information in the stickies ect. They specifically say teenagers who are still growing should use other methods to figure out caloric expenditure.

He wants to keep making strength gains, but not lose strength do to a lack of calories because of the increased activity level. Most highschool football teams have INTENSE cardio related exercises.

If your currently eating 3000 calories a day and you are ok with that you shouldn't increase it much till you start practice and see how you feel. If you feel drained, you could always drink a protein shake prior to practice (give yourself adequate time) so you aren't burping it up the whole time.

If you add fresh fruit, bananas strawberries, you get your protein and carbs, toss in a scoop of Peanut butter and bam. you got a 300-400 cal drink to power you through practice. Treat your football practice like your exercise routine. Be energized and carbed up.

agreed with this^
but even at maintenance at his BF level he could gain strength easily