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asaptim
04-08-2014, 03:05 PM
Hey everyone, just wanted some opinions on my diet for bulking.

Weight: 175lbs (79.5kg)
Height: 6'1" (185cm)
Bodyfat%: ~16% (I'm not sure about this, just estimating, will provide pics when I get home)

Diet
Calories: 2500 kcal/day
Protein: 185 g/day
Fat: 80 g/day
Carbs: 260 g/day

I got these values using the method in the sticky.

My goals are to bulk without butting on more bodyfat.

Other things, right now I'm doing the 3x5 strength routine, eventually I plan to split to body splits to get better gains

My questions:

Is if my distribution of macros are correct?
To find the protein necessary, I took the middle of the range.
For fat, I took the low end of the recommended value.
And for carbs, I subtracted the calories I would be getting from proteins and fat from the total calories I need (2500)

How long should I bulk for before going on a cut? Target weight before cutting?

AlwaysTryin
04-08-2014, 03:20 PM
Tdee?

asaptim
04-08-2014, 03:27 PM
Tdee?

TEE? I calculated my BMR (Katch-McArdle model) and multiplied it by the activity factor 1.2
1812*1.2 = 2175

I have a desk job and have little activity outside of the gym (which I go to 3x a week)

Since I'm bulking, I added 15% of the TEE which is ~325

2175 + 325 = 2500

And thats how I got that number

3StripesLaced
04-08-2014, 03:30 PM
I'm just shy of 130 and I've been doing a slow bulk at about 2500 cals for about 6 months and ive only gained 4 pounds.. if you're looking to gain i'd go a smidge higher

asaptim
04-08-2014, 03:46 PM
I'm just shy of 130 and I've been doing a slow bulk at about 2500 cals for about 6 months and ive only gained 4 pounds.. if you're looking to gain i'd go a smidge higher

Whoa that is pretty slow.

At first I was doing 3000 cals/day but was worried I was going a little overboard. A while back I was dirty bulking around 3200 calories ignoring macros. I put on about 10 pounds in 2 months but also gained a lot of fat

asaptim
04-08-2014, 04:08 PM
I have another question. How much fats from cooking oil should I factor into my food log? I don't cook my own food, so what's a good way to estimate? I just looked it up and 1 tablespoon of olive oil has as much as 14 grams of fat!

tara19
04-08-2014, 04:10 PM
Calculate it all?
Easy.

If your mum uses 2tbls for 5 servings.. divide 2blsp by 5?