please advise

[musclestack]

Hey, fellas. I'm about to start my bulking diet and I was just wondering about how many calories I should be shooting for every day.

How many:
Protein?
Carbs?
Fats?

BTW-I'm 5'9", 190 lbs., 12-13% BF.

Thanks,
MS

[musclestack]

bump, anyone???

[liftin4life]

Hey, fellas. I'm about to start my bulking diet and I was just wondering about how many calories I should be shooting for every day.

How many:
Protein?
Carbs?
Fats?

BTW-I'm 5'9", 190 lbs., 12-13% BF.

Thanks,
MS

There are links to the BMR calculator in the bulking sticky at the top of the DIET thread. Or...you could just use the standard estimations for caloric requirements.

For lean bodyweight:
10cals/lb=cutting
15cal/lb=maintenance
20+cal/lb=bulking

Find your lean body mass (bf % x total weight...then subtract the pounds from total weight). Then, you could put your cals at 15cal/lb of lean body mass and do that for 4-6 weeks taking no fat-burners or AAS. Watch the scale (weigh often), and you can adjust it based on whether or not you gain or lose weight. No specific formula will tell you exactly what YOUR BMR (basal metabolic rate) is because it varies per person.

Protein: shoot for 1-1.5g/lb of lean bodyweight. Carbs...stick to complex (oats, brown rice, whole wheat, whole wheat pasta, etc) to avoid gaining fat. When bulking you can do 2-3g/lb of lean bodyweight. Carbs are usually higher than protein when bulking. Just read the bulking thread...it has tons of great info. As far as fat goes, stick primarily to a high intake of EFA's as the strength you gain will be harder on your joints and the weight you gain will be harder on your heart. Ratio in total diet can range from 15-30% depending on preference.

....just noticed this thread in the diet forum:

http://forums.steroid.com/showthread.php?t=251475

This guy has posted some excellent diets that you can adapt to your needs once you figure out your BMR. His post can give you some ideas of the things you can eat.

[SwoleCat]

Yeah, you are going to have to come up w/something for critique.

~SC~