Bulking = Between 4500-5000 cals/day
On workout days the pre/post workout nutrition boosts the cals and varies. Workout days (appart from pre/post workout nutrition) are low carb/high fat (70% fat/30% protein/about 20-50g carbs), day before workout is moderate carb/fat (40% carbs/30% protein/30% fat).
Currently weigh 207lbs, bodyfat about 8% (ready for another good bulk…yipee!)
Roughly 3500-4000 cals/days. I don’t count directly, but I sort of have an idea of how much I’ve eaten in a day.
I don’t break down my nutrients.
5’10"
190lbs
[quote]SteelyD wrote:
[quote]SteelyD wrote:
[quote]SteelyD wrote:
[quote]SteelyD wrote:
I started out with 10 scrambled eggs (a little milk and butter), a small potato, and a 2 scoop protein shake for drinky.
Will report back after 2nd breakfast.[/quote]
“2nd Breakfast” was a 2 scoop protein shake and leftover potato (maybe 1/2 c).
1st lunch was .8 lb short cut steak and some carrotz.[/quote]
Post lunch 40g protein shake
“Semi-off day”: StepMill, Abs, Mobility/Stretch/Foam, (25g BCAA/EAA during w/o)
60 g protein shake
1st dinner in an hour or so
[/quote]
(4pm) 1st dinner: .9 lb (~14oz) short cut angus steak, microwaved potato.
[/quote]
(~7pm, 2nd Dinner): 9oz T-bone and green beans
That brings me to around 4200 cals, ~430+g Protein, ~125g carbs. I may have some Met.Drive and natty PB before bed, or a piece of cheese or something, so maybe add another 2-300 cals and some more protein.
On a heavy lifting day, I have more carbs in some combination of rice, potatoes, pancakes, tortilla chips (my biggest weakness), corn, etc.
I normally don’t track this, but did today just for this thread. I just eat like this and this is where it happens to fall. I’m sure this fluctuates a couple hundred calories either way on any given day. Of course, add in the occasional pizza, PBJ sandwich, BK burgers, big assed sunday breakfast, etc. and you get your calorie boosts, so on average my cals are probably a little higher throughout the week than today.
Forgot: 5-9", 240-ish lbs
Wow gimmie your metabolism’s I can cut on 4000 a day, with zero cardio lol…
5000-5500 for me or I don’t grow shit!
how much do you weigh mojo_
3500-3800 over here. 6’ 215, gaining about a pound per week.
[quote]rasturai wrote:
how much do you weigh mojo_[/quote]
209 last I checked.
would give my left nut to grow on 4k a day LOL
would give my left nut to not get fat on 4k a day lol. took in 3.8k today. a bit higher than usual for me but it was a leg day. been doing around 3.3-3.5k on workout days and 2.8 on off days. sounds like nothing but i’ve been gaining pretty nicely
6’1"
163 lbs
like 400 grams of protein.
mostly milk. peanut butter. meat. protein shakes.
Don’t count calories.
6 foot 3 inches and about 265.
damn mojo_ i feel sorry for you…when I was 215 I was growing easy on 4000 lol
I think I gotta up it a bit now though cause lots of conditioning for boxing…but shit…4000 to maintain…I eat 3000 and I’m a good to go seems like lol
5000+ cals, not sure of the breakdown.
5’10
182 lbs.
I was around 171 pounds around the end of October, figured I would try a powerlifting comp, decided to go a few pounds over 181 and cut back before the meet…however, the meet was supposed to be yesterday and got postponed until January. So now I’m just going to stick around this weight until then.
[quote]ashylarryku wrote:
would give my left nut to not get fat on 4k a day lol. took in 3.8k today. a bit higher than usual for me but it was a leg day. been doing around 3.3-3.5k on workout days and 2.8 on off days. sounds like nothing but i’ve been gaining pretty nicely
6’1"
163 lbs[/quote]
Your profile picture is honestly scary as fuck.
[quote]waylanderxx wrote:
[quote]ashylarryku wrote:
would give my left nut to not get fat on 4k a day lol. took in 3.8k today. a bit higher than usual for me but it was a leg day. been doing around 3.3-3.5k on workout days and 2.8 on off days. sounds like nothing but i’ve been gaining pretty nicely
6’1"
163 lbs[/quote]
Your profile picture is honestly scary as fuck.[/quote]
You are just jealous of his sick spread. Bump it up to 9k.
Averaging probably 5500, plus or minus 500.
[quote]waylanderxx wrote:
[quote]ashylarryku wrote:
would give my left nut to not get fat on 4k a day lol. took in 3.8k today. a bit higher than usual for me but it was a leg day. been doing around 3.3-3.5k on workout days and 2.8 on off days. sounds like nothing but i’ve been gaining pretty nicely
6’1"
163 lbs[/quote]
Your profile picture is honestly scary as fuck.[/quote]
As I said in another thread he is morphing into -
[photo]26159[/photo]
You guys suck. I can’t really get over 3,300 on training days (with cardio 4-5 times a week) without gaining significant excess fat.
I simply eat if I’m hungry. I’m adding weight to the bar constantly and losing weight so thats good. It’s not ideal but its simple and works. After all I don’t think the body was made such that you should eat 1800 calories exactly every day on non workout days and 2500 on workout days. sometimes it needs more, sometimes less. Just give it the right foods and let the weight on the bar and your physique tell you if you need more food or less
[quote]mojo_ wrote:
Wow gimmie your metabolism’s I can cut on 4000 a day, with zero cardio lol…
5000-5500 for me or I don’t grow shit![/quote]
Dude, are you serious? If so, that’s amazing. Because Dorian Yates, as big as he was, dieted down on 4,000 calories.
Just a tad over 3000.
270 grams of protein
250 grams of carbs
and around 100 grams of fat
5-6"
172 lbs