Calorie intake/macronutrient question

[iamragnarok]

Hi.

I'm 160lbs and 5'10ish.
According to this: http://www.bmi-calculator.net/bmr-calculator/ my BMR is 1815.8. (I'm 20.) I assume my body fat % is 15-18.

According to this: http://www.t-nation.com/readTopic.do?id=1268956 I should consume 2,634kcals for "optimum growth".

Another article on this website says 12-15x your bodyweight for maintenance calories and then add 500 to that. So that puts me around 2600.

Does this sound right or do I need a higher caloric intake? I'm obviously wanting to bulk.

I'm planning on using either 50/30/20 or 40/40/20 macronutrient ratio.

Any helpful reply is much appreciated!

(if I left out any info, feel free to remind me)

[Jester2o]

Originally Posted by iamragnarok

Hi.

I'm 160lbs and 5'10ish.
According to this: http://www.bmi-calculator.net/bmr-calculator/ my BMR is 1815.8. (I'm 20.) I assume my body fat % is 15-18.

According to this: http://www.t-nation.com/readTopic.do?id=1268956 I should consume 2,634kcals for "optimum growth".

Another article on this website says 12-15x your bodyweight for maintenance calories and then add 500 to that. So that puts me around 2600.

Does this sound right or do I need a higher caloric intake? I'm obviously wanting to bulk.

I'm planning on using either 50/30/20 or 40/40/20 macronutrient ratio.

Any helpful reply is much appreciated!

(if I left out any info, feel free to remind me)

Do you gain weight fairly easy or is it difficult?

[iamragnarok]

Humm..

That's a tough question.

I went on a 2-week vacation and ate out pretty much 3x a day, every day, and gained about 10 lbs. (I lost it when I returned.) I wouldn't say I gain weight too easily, but if I eat junk for too long then yeah I gain.

I seem to stay at a pretty steady weight and I don't eat particularly healthily. Probably more unhealthy food than healthy.

I know that's not very specific but it's the best I can come up with. If a picture of my physique will help, I can post one.

EDIT: Btw, willpower is no problem when it comes to structuring a new diet. If I have something set out for me I can follow it easily.

[Jester2o]

Originally Posted by iamragnarok

Humm..

That's a tough question.

I went on a 2-week vacation and ate out pretty much 3x a day, every day, and gained about 10 lbs. (I lost it when I returned.) I wouldn't say I gain weight too easily, but if I eat junk for too long then yeah I gain.

I seem to stay at a pretty steady weight and I don't eat particularly healthily. Probably more unhealthy food than healthy.

I know that's not very specific but it's the best I can come up with. If a picture of my physique will help, I can post one.

If thats the case you may want to take in more calories then the 2600 the online calculator estimated. Those things aren't perfect but can at least point you in the right direction. I started bulking around 155lbs at 12.9% bf taking in 3500 cals. This had me gaining ~1.5lbs per week. 2 months down the road and I'm 168ish at 11% bf and about to increase my caloric intake to 4000 calories. My goal is 185 by Dec 31st. I am a hard gainer though. In your case I'd start with the recommended 2600 and track it for a few weeks the adjust accordingly. Everyone is different so dieting will be kind of hit or miss and will take time.

[iamragnarok]

Any opinion on 50c/30p/20f vs 40c/40p/20f ratio?

[LayzieBone085]

Originally Posted by iamragnarok

Hi.

I'm 160lbs and 5'10ish.
According to this: http://www.bmi-calculator.net/bmr-calculator/ my BMR is 1815.8. (I'm 20.) I assume my body fat % is 15-18.

According to this: http://www.t-nation.com/readTopic.do?id=1268956 I should consume 2,634kcals for "optimum growth".

Another article on this website says 12-15x your bodyweight for maintenance calories and then add 500 to that. So that puts me around 2600.

Does this sound right or do I need a higher caloric intake? I'm obviously wanting to bulk.

I'm planning on using either 50/30/20 or 40/40/20 macronutrient ratio.

Any helpful reply is much appreciated!

(if I left out any info, feel free to remind me)

the real calculator is how u experiment with ur body to really figure out what ur real caloric intake is..

if i were you track what you eat on fitday.com record thsi number.. and eat that for 2 weeks.. then if you gain/lose.. then ull really figure out what u need

online calculators are not 100% accurate because everyones genes/ metabolism/ BMR are going to be different on activity level

do urself a favor.. track ur calories.. figure out for a few weeks if ur gaining / losing on ur regular diet

and then choose ur macros based on what suits u best.. some need more carbs.. some need less to gain / cut..

find what works best for you and is preference.. those are just guidelines that people suggest

[iamragnarok]

thanks.

[Jules Verne]

Originally Posted by iamragnarok

Any opinion on 50c/30p/20f vs 40c/40p/20f ratio?

My opinion is that the difference between those two is not enough for most people to notice a difference - assuming total calories are the same.

At 2600kcal I tend to have more carbs than protein, but really only because of the food choices I make. I could go with less cabs and still have plenty of energy.

[TD62]

quick question in grams how much sugar should a 245 lbs man take in when bodybuilding, but lookin to cut up?