i just want to compare some stats and caloric intake for those who are gaining right now…
im 6’3
250
14% BF
i do between 3000-3500 calories a day and iv started to see gains… i eat alot of carbs and my BF has been the same
what are you all like and what works for u?
Hopefully one of you have similar stats to me
I am smaller than you are 6’ 165 and around 8-10% BF i would guess.
I usually get around 2500 cals a day, + or - 2-300 because counting isnt a big deal for me.
I also get more carbs than anything else, then proteins and a little fat here and there. My body does best with higher carb/protein and low fat type routines.
6’1
212
18% bf
im taking in about 4000 cals/day.
I went down to 3500 on non workout days…tried this for 3 weeks and saw absolutely no gains.
so now im back up to 4k average a day and the gains are back.
6’2
190
9% bf
Eat right around 3200 kcal/day, some days more, some days less. I’ve found that cycling calories is a great way to stay lean and still make gains.
5’8
170
14% BF
4500 cals/day is starting to put on a little weight for me
typical day is 39% fat, 34% carbs, 27% protein
i’d like to get the carbs up a little and the protein down some along with the fat
[quote]markdp wrote:
6’2
190
9% bf
Eat right around 3200 kcal/day, some days more, some days less. I’ve found that cycling calories is a great way to stay lean and still make gains.[/quote]
cycling calories as in just carbs or all three P/C/F?
[quote]jehovasfitness wrote:
5’8
170
14% BF
4500 cals/day is starting to put on a little weight for me
typical day is 39% fat, 34% carbs, 27% protein
i’d like to get the carbs up a little and the protein down some along with the fat[/quote]
4500 wow congrats on the fast metabolism…you say a little weight is it mainly muscle or more fat? cuz 14% isnt to bad at all
[quote]markdp wrote:
6’2
190
9% bf
Eat right around 3200 kcal/day, some days more, some days less. I’ve found that cycling calories is a great way to stay lean and still make gains.[/quote]
cycling calories as in just carbs or all three P/C/F?
he was referring to the breakdown of macro percentages.
He was saying that he would like to increase carbs while lowering the percentage of fats…i do not think he was referring to his %body fat in that particular sentence.
im at about 3100 with a 35%/ 25% carb/40% protein…
just trying this out… its mostly healthy fats …
i just try to get a good amount of protein and carbs are centered around my workouts
[quote]Wildman90 wrote:
jehovasfitness wrote:
5’8
170
14% BF
4500 cals/day is starting to put on a little weight for me
typical day is 39% fat, 34% carbs, 27% protein
i’d like to get the carbs up a little and the protein down some along with the fat
4500 wow congrats on the fast metabolism…you say a little weight is it mainly muscle or more fat? cuz 14% isnt to bad at all[/quote]
seems to be primarily muscle, i’ll get another skinfold test done this week to compare.
yeah, the metabolism is crazy (2,220 is my RMR/BMR)
sucks for my grocery and supplement bill though
that and I need to eat every 2 hours to reach my goal in calories
i just hope once I’ve gained like 20 lbs i won’t need to be eating like 5500 cals to maintain, lol
I’m 5’ 6", 124 lbs, BF 20+%, female trying to gain muscle without fat and hopefully lose a little fat slowly.
Workout days- 2000 calories, 40% protein, 26% carbs, 33% fats (this is exactly what I ate the other day and pretty typical). On non workout days I eat about 1800 calories.
I have gained 2.5 lbs in the past month and my clothes are slightly looser so I think it’s working.
[quote]jehovasfitness wrote:
Wildman90 wrote:
jehovasfitness wrote:
5’8
170
14% BF
4500 cals/day is starting to put on a little weight for me
typical day is 39% fat, 34% carbs, 27% protein
i’d like to get the carbs up a little and the protein down some along with the fat
4500 wow congrats on the fast metabolism…you say a little weight is it mainly muscle or more fat? cuz 14% isnt to bad at all
seems to be primarily muscle, i’ll get another skinfold test done this week to compare.
yeah, the metabolism is crazy (2,220 is my RMR/BMR)
sucks for my grocery and supplement bill though
that and I need to eat every 2 hours to reach my goal in calories
i just hope once I’ve gained like 20 lbs i won’t need to be eating like 5500 cals to maintain, lol
[/quote]
i feel your pain on the bill but screw it thats what my money is for right now and i love to eat!!
I love student loans…pays for everything i need haha
5’9 170 lbs. about 15-18% body fat. Eating around 2500-3000 calories per day with protein at 40%, fat at 30%, and carbs at 30%.
For those of you who are on the higher end as far as carb intake goes, how “clean” are you sticking to your carb choices on the average day? My carb choices have come pretty much exclusively from oatmeal, brown rice, black beans, fruits, veggies, and dark rye bread. But when trying to bulk, I’m wondering if I’m being too strict about it. I’m having trouble getting my calorie intake up while sticking with those choices.
Personally even in bulking i go pretty clean.
Oatmeal
Plain Yogurt
high fiber cereal
fruits
veggies
an occasional whole wheat tortilla or something sometimes
hey man im pretty close to you…6’1 231 12%bf looking to get to 240 by may. I am ingesting close to 4000cals a day seein nice gains pound or two a week. Around 260g protein a day…I try and eat semi clean but i have managed to maintain bf%…clean carbs and clean fats for the most part (e.g. brown rice, wheat pasta, potatoes, pb) I usually have carbs at every meal other than my protein shakes so i would stick with it cause it looks like it has been workin for us both!!! Good luck to you!
[quote]MUthrows94 wrote:
hey man im pretty close to you…6’1 231 12%bf looking to get to 240 by may. I am ingesting close to 4000cals a day seein nice gains pound or two a week. Around 260g protein a day…I try and eat semi clean but i have managed to maintain bf%…clean carbs and clean fats for the most part (e.g. brown rice, wheat pasta, potatoes, pb) I usually have carbs at every meal other than my protein shakes so i would stick with it cause it looks like it has been workin for us both!!! Good luck to you![/quote]
good stuff, how many carbs and fat are you getting?
Im gunna use the 1.5 grams of protein per pound of lean body mass approach, and adjust my carbs and fat to match it.
Il be pumpin up to 4000 a day soon to cant wait i love food!! haa good luck to you to, il keep my progress posted on here, you should do the same we can compare results
[quote]AmandaSC wrote:
I’m 5’ 6", 124 lbs, BF 20+%, female trying to gain muscle without fat and hopefully lose a little fat slowly.
Workout days- 2000 calories, 40% protein, 26% carbs, 33% fats (this is exactly what I ate the other day and pretty typical). On non workout days I eat about 1800 calories.
I have gained 2.5 lbs in the past month and my clothes are slightly looser so I think it’s working.[/quote]
congrats 2.5 in a month of lean muscle is pretty sweet! Im guessing your carb sensitive since you keep them low?
[quote]Wildman90 wrote:
markdp wrote:
6’2
190
9% bf
Eat right around 3200 kcal/day, some days more, some days less. I’ve found that cycling calories is a great way to stay lean and still make gains.
cycling calories as in just carbs or all three P/C/F?[/quote]
Usually I lower both fat and carbs a bit. I’m not on a low carb diet as I think it’s kind of a pain. I mean, I like to eat sandwiches and easy prep food and most of it is carb heavy. It’s funny, I usually eat more on the days that I don’t work out than the days I do. I don’t know why but it’s probably because I’m pretty lazy on my off days and just like to sit around and eat.
oh ya, and my marco breakdown is 32.4354% protein, 41.7853% fat and 25.9803% carbs.