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  1. #1
    The Natural's Avatar
    The Natural is offline Associate Member
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    How many Calories?

    Just wondering...
    I am 6'2 and about 200lbs
    How many calories do I need daily, If I want to bulk(50%c/30%p/20%f)???
    I am not so muscular, though...

    Later on I am gonna do a cycle... How many calories do you guys recommend then?

    Thanks Brothers!!!

  2. #2
    saboudian's Avatar
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    I would think most ppl would up the protein intake especially while bulking, so maybe take 10% off carbs and put it into protein, just a suggestion. If u're bulking or dieting, eating several meals a day is key,5-6 recommended. When u're bulking, as far as calories go, the sky is the limit.

  3. #3
    The Natural's Avatar
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    thanx bro... but I dont wanna gain too much weight(fat), so do you got any minimum intake???
    Ive heard you cant absorb more than about 40g of protein, so whats the deal with upping the prot???

  4. #4
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    Hey, c'mon folks!

    BTW! Im doing a 3300cal diet on non-training days....
    and 3900cal on trai9nig days. Is that good for my size???

    Thanx for your answer!

  5. #5
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    Do you think you and your mom can absorb the same amount of protein? or how about you being 195 and ronnie coleman at 260? or me at 273 and ronnie at 273? would we absorb the same amount of protein? prollly not bud. He has mounds more muscle which require more nutrients and amino acids

  6. #6
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    OK!

    Well, I kinda thought that for a man of my size (40g)!

    Back to topic!

  7. #7
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    thinkig about protein i look at it this way.

    If your eating huge amounts of protein, your reducing the amount of carbs generally. Secondly, trainers cannot say where they got the 30-40g limit.

    My gym swears you cannot absorb over 30g at one time.

    As said before, why the hell would EVERY body builder be taking as much protein as they can get? because it works is why.

    I would like to hear from some Med students out there on where this "magic number" comes from.

    anyway, I ran your numbers through a few different math charts on the net. I guessed your age at 18 since i have no clue how old you are.

    You look like your eating pretty much on target to maintain 200 lbs at 6'2". If you wan't to bulk clean eat a ton of protein.

    Try bumping your calories to 3500 and see if you start moving in the right direction. try small steps until you see what your body is going to do.

    Keep the carbs moderate to low if you are worried about gaining fat.
    You will always gain some with any bulking you do.

    There are members that talk about a balance they have figured out so they can keep gaining without the bulk/cut process. forgot who tho.

    hope something helps

  8. #8
    The Natural's Avatar
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    Thanx buddah!

    I am 21. And yes I dont wanna gain too much fat!

    Maybe I should do
    50p/35c/15f???

    I was thinking about that!

    I am also gonna bump my cals to 3500 on non-training days
    and 4600 on training days!

    And, when I am on gear... I think Im'a do 5000cal on every day!
    How does that sound???

    Thanx alot brothaz!

  9. #9
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    Consume 1.5 gram of protein per lean pound, start a 2g grams of carbs per lean pound, increase this as necessary 2.5 then 3.

    Fat should be made up of EFA's between 10-20% of total Kcal intake.

    For a a bb carrying 200 lean pounds then:

    300g Protein = 1200Kcal
    400g Carbs = 1600Kcal

    1200Kcal + 1600kcal = 2800kcal, say this is 85% of daily intake.

    Therefore total should be 3220, 3220 - 2800 = 420kcal / 9 = 46g Fat

    Therefore each meal assuming six:

    Protein 50g
    Carbs 66g
    Fat 8g

    Increasing or lower carbs can change the goal of the diet from maintenance, to fat loss to muscle gain.

  10. #10
    The Natural's Avatar
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    OK! I have made a new diet plan for my cycle:

    400gr. protein
    450gr. carb
    70gr. fat

    Total 4000 kcal...

    How does this sound brothaz?

    I am gonna start my cycle shortly...

    I have like 200pounds of lean muscle and 20 pound of fat,
    is the calorie intake ok?
    Maybe I should nodge it up to 5000kcal in the middle of my cycle, if I gain some more muscle....

    Need opinions brothers!

    Thanx

  11. #11
    The Natural's Avatar
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    BTW, this is what I eat...

    9am: breakfeast cereal and protein shake(30gr)

    12 oclock: fruit, fish oil and protein shake (40gr)

    3pm: fish(300gr = 40gr protein) and mashed potatoes

    4pm: training (karbs and glutamin right after training, then 60gr of whey proteins 30 mins later)

    6pm: pasta with sauce and protein shake (40gr)

    9pm: chicken (250gr = 40gr protein) and rice with vegetables

    12pm: pro 50 protein bar (50gr protein) and 20gr. walnuts

    Total about 3850kcal (380 protein/420 carb/63 fat)

    How does it sound???

  12. #12
    Domestic is offline Associate Member
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    if you wanna bulk (add muslce mass) then keep your protein level high along with some fats and keep your carbs low as possible. that will add some solid muscle mass and shed body fat.

    you said you weighed 200lbs rite? okay:

    200 x 20 = 4000
    eat 4,000 calorie diet and you'll gain about 2lbs per week.

    200 x 12 = 2400
    eat 2,400 calorie diet and you'll drop about 2lbs per week.

    i'd go with the 4,000 calorie diet since you're wanting to add some size - keep your protein lvl about 300 - 350g per day and fats maybe 100 - 150g per day. keep the carbs LOW AS POSSIBLE - eat alot of meats. you mite want to try creatine if you're into supplements.

  13. #13
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    Hey NAtural.....go with Big Al's advice, he's a very smart bro and have years under his belt at this game. He's helped me out alot and consider his advice golden.

  14. #14
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    Thanx brothas!

    I am gonna do the diet plan I made

    So... no critique then???

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