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View Full Version : Clean Bulk Calculations Reality Check



suyen1
05-31-2013, 12:27 PM
Hey. I recently cut from 22% to 16% BF, all my clothes have an inch or two to grow into, and I'm ready to start bulking (and hungry as F)! This will be my first time bulking, so I want to gain as much muscle as possible. I think I have my nutrition figured out, I just wanted to post my numbers to make sure I'm not overlooking anything obvious. Thanks in advance for any help!

I am 32 years old, 6'2", 189lbs, 16% BF, 159lbs LBM (skinny fat, ugh). My sedentary TDEE is 2,250, confirmed on my cut. 2,250 + 20% (450) = 2,700. I am doing 3 weight training sessions per week, at ~800 calories out per. Also, I have one very active day per week at my job, also ~800 calories out. So, calories out beyond sedentary is 800 x 4 = 3,200. So, 2,700 (maintenance + bulk) x 7 (days per week) = 18,900 + 3200 (activity) = 22,100 (total weekly calories out). 22,100/7 = 3,157 calories in per day. My main question is should I add 20% to my sedentary TDEE or active TDEE? TDEE calculators I have tried seem to do the latter, suggesting 3,300. However I would probably be more comfortable starting lower and gradually increasing if my weight/strength gain is not satisfactory.

Macros will be variable, I like to cook and what I eat will change day to day, but the low numbers will be my minimums. ~150-200 grams protein, ~75-100 grams fat, fill the rest with carbs.

Any additional unpredictable activity beyond my weight training and work (HIIT, additional work activity, cutting the grass, etc) will be tracked via heart rate monitor, subtracted from my daily calories and compensated for with more food.

So, 3,150 will be my starting point, and if my activity goes beyond what's already been accounted for, my weight gain will slow or stall, and I can increase from there.

Sound good?

Thanks!

cumminslifter
05-31-2013, 12:49 PM
macros are fine. try that calorie intake for a couple weeks and adjust bi weekly.
it may be low as I am bulking on 3300 cals a da and gaining .5-1lb a week

bambam601
05-31-2013, 02:06 PM
However I would probably be more comfortable starting lower and gradually increasing if my weight/strength gain is not satisfactory.


if you feel uncomfortable starting at the other caloric intake then do the lower one.
just monitor your progress since you might need to adjust if its too low.