diet/calorie

[t-dogg]

Ok, heres my question for any of the diet guys. Im currently 170lbs and 12-13%bf. My goal is to be at 185lbs and 9%bf. Basically that is 5lbs of fat loss and 20lbs of lbm to gain. My question is how many calories do I need to intake for my goal per day? So far with adding up I came up with 2700cals and 3120cals.



Any insight here word be great. Id like to get this number figured out before I start this cycle coming up, "which I will be making a log of" for everyone.

[digsy1983]

Think you may struggle to develop a single diet plan to achieve both of your goals. Doin a bulking diet then changing to a cutting diet may be the way to go. On a cutting diet you can shed bodyfat but gain no lbm, more than likely drop slightly. On a bulking diet you gaan lbm but also gaan extra BF.

I'm currently cutting to single digit BF then I'm going to run a 3 month plan, 2 month bulking 1 month cutting until I get to where I want to be. (2 month bulk 1 month cut is a rough plan, I'll probably use BF% as the yard stick to alternate between the 2

[gbrice75]

Like I told you before, pick a primary goal for now and stick with it. Either add mass, or reduce bodyfat. Nobody is going to be able to provide you calorie/macro info that's going to directly get you to your stated goal. I'm not saying your goal is unattainable, but this could take a couple of years. People SEVERELY underestimate what it takes to truly add LBM. Most people who THINK they made great gains actually gained a lot of fat and aren't very in touch with their own body.

[t-dogg]

With that said then, I will stick to keeping my protein at or as close to 250grams a day. Carbs will cycle and fat around 60grams. I will increase my cardio and get my body fat down until I reach approx 9%. Then go from there.

[gbrice75]

With that said then, I will stick to keeping my protein at or as close to 250grams a day. Carbs will cycle and fat around 60grams. I will increase my cardio and get my body fat down until I reach approx 9%. Then go from there.

Now you're talking! That sounds like a helluva plan. Let us know your plan for carb cycling once you have one established!

[t-dogg]

Now you're talking! That sounds like a helluva plan. Let us know your plan for carb cycling once you have one established!

I will for everyone. Ill be making a big 16wk log on here of my next cycle. It will start after I finsh this PCT time. I have the cycle planned out. Just working the diet out.

[gbrice75]

Nice! Looking forward to seeing what you can do!