Calorie intake - what do yall think?

[rayy18]

Am I on the right track? I know its all trial and error, but ive been out the game for a while and want to be sure I still semi know what I am doing *please don't slaughter me*

Stats: 6'3 - 215lbs - 22% BF

Bulking diet

20 oz chicken
1 1/12 cups rice (dry)
4 scoops protein
2 packs oatmeal
6 spoons peanut butter
6 rice crackers
3 scrambled eggs

88g fat 375g carbs 306g protein
3560calories

This worked well in the past, although i was only 190 then. Ive gained weight since then, mostly fat..but should this still be good for my current stats?

all my other meals are in the same range +/-10g


Thanks !

[tsp7221]

If you've lifted before, and you're currently at 20%+ bf, then you might want to just eat at maintenance (no need to bulk) at the start, cuz muscle memory and fat stores might be sufficient to get you going again, at least initially anyways

[rayy18]

If you've lifted before, and you're currently at 20%+ bf, then you might want to just eat at maintenance (no need to bulk) at the start, cuz muscle memory and fat stores might be sufficient to get you going again, at least initially anyways

Thats interesting, didnt think about that! Might cut down to 3000. Mhm, lets see if we can get some more input. Thanks!

[Jakeh1]

Far too much protein. No need for the shakes providing the rest still keeps you above your minimum requirements. You could utilise those cals in other ways if you wish.

No veggies?! Don't neglect your micros.

Good luck.

[BS57]

Stats: 6'3 - 215lbs - 22% BF


This worked well in the past, although i was only 190 then. Ive gained weight since then, mostly fat..but should this still be good for my current stats?

You've gained 25 pounds, "mostly fat", over 20% bf, and bulking?

[rayy18]

You've gained 25 pounds, "mostly fat", over 20% bf, and bulking?

I’ve injured myself and had to lay off from working out for 2 years. I know my body, and I’m sure that I can easily transfer fat back into muscles.

While this is a super clean diet, shouldn’t I be able to to easily gain muscle while lower bf% (or at least maintaining?) I’m not looking to simply cut, i’m trying to change my physic mostly.

I’ll take any additional input you have.

[rayy18]

Far too much protein. No need for the shakes providing the rest still keeps you above your minimum requirements. You could utilise those cals in other ways if you wish.

No veggies?! Don't neglect your micros.

Good luck.

Thanks for the input.

My protein intake is at 1.4 x lbs in weight.

I believe this is within my needs still.

It’s hard for me to eat this much food already, that’s why i’m taking multivitamins “in place” of veggies. i know, i know probably not ideal but my attempt of substitution lol

[stoonley]

Thanks for the input.

My protein intake is at 1.4 x lbs in weight.

I believe this is within my needs still.

It’s hard for me to eat this much food already, that’s why i’m taking multivitamins “in place” of veggies. i know, i know probably not ideal but my attempt of substitution lol

Well, your belief is wrong. 1.4x protein your body weight is throwing away money. Cut protein, add veggies. Or do it your way.

[Mikeez0]

I’ve injured myself and had to lay off from working out for 2 years. I know my body, and I’m sure that I can easily transfer fat back into muscles.

While this is a super clean diet, shouldn’t I be able to to easily gain muscle while lower bf% (or at least maintaining?) I’m not looking to simply cut, i’m trying to change my physic mostly.

I’ll take any additional input you have.

eating “super” clean won’t make you gain muscles / lose fat. You still could get same results on snickers and whey diet, so..

[rayy18]

eating “super” clean won’t make you gain muscles / lose fat. You still could get same results on snickers and whey diet, so..

So, i guess i’ll replace my chicken with snickers then? Tf?

[rayy18]

Well, your belief is wrong. 1.4x protein your body weight is throwing away money. Cut protein, add veggies. Or do it your way.

there are more than just muscle tissue in the body that uses amino's (protein)......

[gbullock32]

there are more than just muscle tissue in the body that uses amino's (protein)......

And you still do not need that much. .7g per pound is adequate.

https://www.strongerbyscience.com/re...dying-protein/

(Thanks to Mrpb for the new(er) article)

[BS57]

I’ve injured myself and had to lay off from working out for 2 years. I know my body, and I’m sure that I can easily transfer fat back into muscles.

While this is a super clean diet, shouldn’t I be able to to easily gain muscle while lower bf% (or at least maintaining?) I’m not looking to simply cut, i’m trying to change my physic mostly.

I’ll take any additional input you have.

Bummer, went through the same.....only 15 year lay-off.

I gotta start by agreeing with others, no need for that much protein, but it's your dime.

You could try re-comping if you like, but would cut/bulk instead. I'm somewhat similar size-wise, 6'2" went from 225 @ 25%, to current 193 @ 16%, that was between May '18 to present. Could have done it quicker, but really no reason to. I've been fluctuating my calories, not for any reason other than I just felt like eating more.

You're eating @3500 cals, seems like that would have you in a pretty substantial surplus? I'm closer to 2500 (to maintain), though I may hit 3000 (or slightly higher) at times (lol, and higher on occasion).

What's your TDEE figure?

[rayy18]

Bummer, went through the same.....only 15 year lay-off.

I gotta start by agreeing with others, no need for that much protein, but it's your dime.

You could try re-comping if you like, but would cut/bulk instead. I'm somewhat similar size-wise, 6'2" went from 225 @ 25%, to current 193 @ 16%, that was between May '18 to present. Could have done it quicker, but really no reason to. I've been fluctuating my calories, not for any reason other than I just felt like eating more.

You're eating @3500 cals, seems like that would have you in a pretty substantial surplus? I'm closer to 2500 (to maintain), though I may hit 3000 (or slightly higher) at times (lol, and higher on occasion).

What's your TDEE figure?

TDEE: 3069(heavy exercise) 6-7 times a week 3 day split rest on sunday i also walk 5-8 miles in the mornings,

Damn man 15 years! Congrats to the comeback.

I think i’m gonna run my diet the way it is and adjust if need to. Maybe cut out the shakes, we will see how i feel!

[nitefeatherz]

Far too much protein. No need for the shakes providing the rest still keeps you above your minimum requirements. You could utilise those cals in other ways if you wish.

No veggies?! Don't neglect your micros.

Good luck.

LOL I was just yelling at myself for the same thing...gotta get more green on the plate. LOL

[BS57]

TDEE: 3069(heavy exercise) 6-7 times a week 3 day split rest on sunday i also walk 5-8 miles in the mornings,

Damn man 15 years! Congrats to the comeback.

I think i’m gonna run my diet the way it is and adjust if need to. Maybe cut out the shakes, we will see how i feel!

Thanks!

Well, like the saying goes... "you do you", but I'm going to bet you'll be dropping to a slight deficit after you continue to add bf. You're eating to gain 1 pound/week, that's too much for someone already 20%+.

Let us know how it goes.

[dawalsh]

Nice, everybody said the same thing and what are you goin to do? Whatever you want to anyway. Why even bother? People in protein powder industry loves you anyway, good luck man.

[Zykanthos]

306g of protein lmao!

What are you the Hulk?

[rayy18]

306g of protein lmao!

What are you the Hulk?

I’m not, BUT, accofding to your personal bests, your not either😂

all love

[rayy18]

Nice, everybody said the same thing and what are you goin to do? Whatever you want to anyway. Why even bother? People in protein powder industry loves you anyway, good luck man.

That’s right. Gotta make your own mistakes right? It’s nice to get input though, i like to hear other opinions

[Mrpb]

215 pounds & over 20% body fat. You're going to get better results by cutting first.