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09-20-2017, 08:52 AM #121
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09-20-2017, 11:32 AM #122
It doesn't answer my question. When we focus on our desire rate, let us say fat loss at 1.5lb per week, we still use TDEE to calculate our weekly intake - 5250 weekly, or TDEE - 750 daily, so if we do not end up losing 1.5lb, does that mean our TDEE was an overestimated? Or there might be another way to go about using the suggested rates.
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09-20-2017, 12:12 PM #123
It doesn't work like that because you don't know exactly how much fat you're losing and how much muscle you're gaining. For example: people can gain weight in a deficit if they're gaining muscle and losing fat.
If you want to discuss this topic further please do that elsewhere. This is not the place for it.
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09-20-2017, 12:37 PM #124
So I started bulking while doing some moderate workouts at the house. All I have at the house is a bench press with some free weights. I started on the 17th and so far, I've been taking in 3800-4800 calories a day while exceeding the protein and fat minimums. Will it become easier to consume more food as time goes on while bulking? I make my goals but I usually have to push myself to make it happen. I guess what I'm trying to say is will my appetite eventually increase?
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09-20-2017, 12:44 PM #125
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09-20-2017, 10:51 PM #126
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09-21-2017, 03:25 AM #127
I've been breaking this up into 3 meals a day to make it easier and have only been looking at the calories and macros to start with. Theres never a moment when I feel hungry like I did before starting the bulk, so I just assumed that was a good thing. Here are the numbers so far below:
9/17/17 (3855 calories, 164g protein, 156g fat, 454g carbohydrate)
Breakfast:
Calories - 1745
Protein - 61g
Fat - 85g
Carbohydrate - 207g
Lunch:
Calories - 1050
Protein - 47g
Fat - 26g
Carbohydrate - 133g
Dinner:
Calories - 1060
Protein - 56g
Fat - 45g
Carbohydrate - 114g
9/18/17 (3930 calories, 148g protein, 149g fat, 566g carbohydrate)
Breakfast:
Calories - 1865
Protein - 64g
Fat - 85g
Carbohydrates - 242g
Lunch:
Calories - 1600
Protein - 41g
Fat - 49g
carbohydrate - 282g
Dinner:
Calories - 465
Protein - 43g
Fat - 15g
Carbohydrates - 42g
9/19/17 (4825 calories, 165g protein, 149g fat, 737g carbohydrate)
Breakfast:
Calories - 1865
Protein - 56g
Fat - 84g
Carbohydrates - 243g
Lunch:
Calories - 890
Protein - 34g
Fat - 24g
Carbohydrates - 136g
Dinner:
Calories - 2070
Protein - 75g
Fat - 41g
Carbohydrates - 358g
9/20/17 (3578 calories, 119g protein, 145g fat, 491g carbohydrates)
Breakfast:
Calories - 1450
Protein - 52g
Fat - 72g
Carbohydrates - 164g
Lunch:
Calories - 1158
Protein - 36g
Fat - 33g
Carbohydrates - 183g
Dinner:
Calories - 970
Protein - 31g
Fat - 40g
Carbohydrates - 144gLast edited by Confused12; 09-21-2017 at 03:31 AM.
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09-21-2017, 07:04 AM #128
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09-21-2017, 02:21 PM #129
Oh my bad. 6'1, 145lb, 32m. That was my weight before starting. Don't know about body fat %. I just went to an online calculator and it stated 9.79% but I doubt that's fully accurate.
I only started doing light to medium workouts with the weights I have here when I started the bulk. I'm a a/c tech so I climb ladders, walk up stairs, carry tools, work outside, etc.
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09-22-2017, 02:38 AM #130
Well eat whatever you need to eat to gain ~2 pounds per month. If you're gaining less you simple need to add calories. That's all.
If you find it hard to eat enough try eating more fatty foods like adding olive oil to your meals and snacking on nuts.
You'll need to train had with progressive overload to gain more muscle than fat. Look into good leg exercises you can do at home.Last edited by Mrpb; 09-22-2017 at 02:45 AM.
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09-24-2017, 06:36 AM #131
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09-24-2017, 07:43 AM #132
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09-25-2017, 09:33 AM #133
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09-27-2017, 11:54 PM #134
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09-30-2017, 11:53 AM #135
I followed your suggestion but I have a different question now: I will be starting my 4th week on SL 5x5 but weights feels difficult to push now, I also noticed I lose weight at 1.5 lbs per week (I have a tricky body, sometimes weight loss does not show for two weeks, then suddenly the scale change).
Anyway, at the above "rate of weight loss", I am probably at caloric deficit, not my maintenance anymore. Will I be able to increase my lifts? How much additional calories should I take to increase my lifts while losing weight? I don't mind building muscle but I prefer to also lose weight at same time.
I am now 5'5" at 152.5 lbs (down from 160lbs 6 weeks ago), I use SL 5x5 with 1 kg increments per workout consistently.Last edited by autumngirl; 09-30-2017 at 12:01 PM.
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10-02-2017, 01:22 AM #136
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10-04-2017, 10:38 AM #137
If anyone wants to ask questions that are already answered in the first post of this thread I suggest to post your question here: https://forum.bodybuilding.com/showt...hp?t=173128821
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10-06-2017, 03:33 PM #138
I'm 51 years old, 6'3", 207, body fat around 17%, and I've always been caught in a weird, contradictory space with my diet and would love advice/help. Here's my situation.
I went through a period some years ago where I was seriously overweight, like 250. I started lifting and dieting and got down to 190, but to be honest, I was just skinny fat. (I've had that body type throughout my life. Really, I can't think of a time in my life where my body fat has been below 14%.) Since the dieting started, I've averaged 2500 calories a day, with the macros around 35% protein, 40% carbs, 25% fat. But here's the issue.
Every calorie calculator tells me I need around 3200 calories/day just to maintain my current weight. I want to gain muscle, which then pushes my calorie needs to 3700/day. However, I have two problems with this:
* I have never been able to suck in more than 2800 calories without eating really crappy, so 3700 seems freaking impossible.
* Given my past weight trouble and current body fat percentage, I'm apprehensive about jacking up my calories.
Any recommendations on 1) how to get that many calories without downing 4 Big Macs and 2) how much cardio do I need to do so that I don't get killer whale-sized? And if I do cardio, then won't that interfere with the muscle gain?
Thanks,
BB
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10-07-2017, 05:04 PM #139
Hi there, i'm trying to figure out my tdee before I work out my macros, Now one calculator I've used says maintenance is 3308kcal and another says 3189kcal would it be best to work out my macros at 3250. I'm 6 foot 1 work a moderate job and go gym 5 times a week and weight 201 pounds, does that sound right for maintenance? I will add 2-300 kcal's to the maintenance if this is right.
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10-11-2017, 05:19 PM #140
- Join Date: Mar 2011
- Location: Perth, WA, Australia
- Age: 33
- Posts: 276
- Rep Power: 1698
Quick question re: remaining calories after hitting fat and protein minimums. I've been tracking with good success for 9 months now with total loss of 35kg, so I have a decent grasp on tracking and adjusting my calories etc based on the scale. However since day one I have been trying to my best to hit 3 specific targets, carbs included. This can be a little stressful at times. When you say, hit protein and fat minimums then fill the rest with whatever do you mean this can vary on a daily basis or should we fill it whatever macros we like to eat and try stay consistent with that like I've been doing? Mixing it up and being flexible with the remaining budget would be a lot more, relaxing I guess. Just not sure if that will hinder any results.
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10-17-2017, 10:20 AM #141
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10-17-2017, 10:44 AM #142
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11-02-2017, 02:37 AM #143
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11-02-2017, 03:27 AM #144
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11-03-2017, 02:08 PM #145
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11-04-2017, 02:35 AM #146
Great article on recommended protein intake for building muscle by Dr. Stuart Phillips: http://www.mysportscience.com/single...o-build-muscle
I agree. That being said, iirc gbullock made that comment before the thread was stickied. Now it's stickied more people will read it.
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11-15-2017, 12:18 AM #147
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11-15-2017, 12:42 AM #148
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11-21-2017, 11:25 PM #149
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11-23-2017, 08:43 AM #150
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