Can Someone Check This?

**RexKwonDo** · 07-09-2008, 09:55 PM

Hey Everyone,

I am having a very hard time figuring out how many calories to eat whie bulking on gear: 10 week cycle of sustanon and durabolin . Can someone check my math here please?

Stats:
Age: 22
HT: 5'4''
WT: 120lbs

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
BMR = 66+ (13.7 X 54) + (5 X162) – (6.8 X 22)
BMR = 66 + (740) + (810) – (150)
BMR = 1466
BMR X 1.55 (Moderate Activity Level) Is this the right activity level to use for working out for 1 hr a day 4 days a week?

1466 X 1.55 = 2272 Maintence Level?

So if I want to bulk and expect to gain 1.5lbs per week that is
1.5 X 3500= 5200 calories extra a week

5200/7days = 750 extra calories each day

2272+750= 3022 calories a day when bulking

Now, are these equations and calculations correct?
Is trying to gain 1.5lbs per week of muscle too ambitious?

Thanks

**RexKwonDo** · 07-09-2008, 11:19 PM

what no one has a calculator?

**oneshot** · 07-10-2008, 12:12 AM

i would suggest closer to 4000 cals per day for mass if it is from good sources and your training is up to par.

**stpete** · 07-10-2008, 12:19 AM

1.5 of muscle per week is crazy bro. 3000 cals isn't enough either, but i'm not sure where they're coming from. When i bulk, 3000 cals is in my system before noon. That's just me though.

**AdamGH** · 07-10-2008, 12:29 AM

Your approximate daily caloric maintenance level is:2222 calories (kcal)

Your daily caloric goal in order to lose weight should be between:1222 to 1722 calories (kcal)

Your daily caloric goal in order to gain weight should be between:2472 to 2722 calories (kcal)

**AdamGH** · 07-10-2008, 12:35 AM

Daily Caloric Needs:

Multiply your calculated RMR (below) by 1.3 (sedentary), 1.4 (moderately active), or 1.5 (very active). If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the multiplying factor.

RMR expressed in calories (kcal)/day
Height expressed in inches
Weight expressed in pounds
Age expressed in years

For men: RMR = 66 + (12.7 x height) + (6.27 x weight) – (6.8 x age)
For women: RMR = 655 + (4.57 x height) + (4.36 x weight) – (4.7 x age)

Example: A 190-lb male, 6’0” tall, 28 yrs old, very active
Daily caloric requirements for weight maintenance =
1.5 x (66 + (12.7 x 72) + (6.27 x 190) – (6.8 x 28)) = 2972 calories/day

if your good with excel, make a spreadsheet to do it all for you. just plug in the numbers.

**RexKwonDo** · 07-10-2008, 12:39 AM

Originally Posted by AdamGH

Your approximate daily caloric maintenance level is:2222 calories (kcal)

Your daily caloric goal in order to lose weight should be between:1222 to 1722 calories (kcal)

Your daily caloric goal in order to gain weight should be between:2472 to 2722 calories (kcal)

so you think 4000 calories a day is just too much for a guy my size?

**AdamGH** · 07-10-2008, 12:41 AM

Originally Posted by RexKwonDo

so you think 4000 calories a day is just too much for a guy my size?

ya

you a small dude, no offense.

**jc95605** · 07-10-2008, 01:32 AM

Originally Posted by AdamGH

Daily Caloric Needs:

Multiply your calculated RMR (below) by 1.3 (sedentary), 1.4 (moderately active), or 1.5 (very active). If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the multiplying factor.

RMR expressed in calories (kcal)/day
Height expressed in inches
Weight expressed in pounds
Age expressed in years

For men: RMR = 66 + (12.7 x height) + (6.27 x weight) – (6.8 x age)
For women: RMR = 655 + (4.57 x height) + (4.36 x weight) – (4.7 x age)

Example: A 190-lb male, 6’0” tall, 28 yrs old, very active
Daily caloric requirements for weight maintenance =
1.5 x (66 + (12.7 x 72) + (6.27 x 190) – (6.8 x 28)) = 2972 calories/day

if your good with excel, make a spreadsheet to do it all for you. just plug in the numbers.

I'm gonna have to keep this.

**RexKwonDo** · 07-10-2008, 08:51 AM

So, some say 3,000 others say 4,000?

What is it?

**Ernst** · 07-10-2008, 09:17 AM

I'm gonna go with AdamGH on this. ~3000 is fine for a guy your size. Have you put together any kind of good diet plan yet?

**AcePowerZ** · 07-10-2008, 09:26 AM

hit the inbetween mark at 3500

**RexKwonDo** · 07-10-2008, 09:39 AM

My Diet is going to be made up of 6 meals a day 3,000-3,500
Macros should be somewhere around 50%Protein 30%Carbs 20%Fats

at least 1.5grams protein/lb hopefully 2grams/lb

Breakfast
Oatmeal
Omlet
Bacon
Milk

Lunch
Chicken Breast/ or Ground Beef
Brown Rice
Cashews
Olive Oil
Milk

Afternoon Snack
Protein Shake
Whole Grain Muffins

Dinner
Chicken Breast/ or Pork
Whole Grain Pasta
Vegetables
Milk
Fish Oil

PW
Whey Protein Shake
Simple Carb Food (Pies, White Rice, White Bread)

Midnight Snack
Casein Protein Shake
Chicken Quesidilla

**Ernst** · 07-10-2008, 09:49 AM

Ixnay on the bacon, muffins, pies, and white bread, etc. You have the bones of a good diet plan though, IMO. Check out the diet forum if you haven't already (I know you left a thread there, I mean read the stickies and research some posts).

**RexKwonDo** · 07-10-2008, 09:55 AM

yeah i hear u on the bacon, the muffins my gf makes are with whole wheat flour, oatmeal and use artificial sweetner, its pretty much a complex carb muffin, tastes like shit but they are healthy as ****, the white bread would only be after a workout, i need a simple carb that will break down quick and prevent my muscles from eating themselves. Other than that I am staying away from simple carbs. Thanks for the advice I will do some more reading on the stickies.

**MercyDog** · 07-10-2008, 04:04 PM

there is no equation for gaining lbs. or muscle. BBing has alot of art as well as science. For example, your concentration level when doing a set can make a huge differance on growth. I like to be in the gym when everyone else isn't. Your going to get burnt out with all these scientific figures and laid out foods. Get back to the core basics. Eat, Sleep, and Train. If you want to gain eat, eat, eat. The more you eat the more your stomach will stretch allowing you to be even more hungary. Just stay away from junk foods but don't live in hell eating a select few things. And the milk is a great idea for someone in your position, try a gallon ed. Hope this helps

**RexKwonDo** · 07-10-2008, 08:50 PM

Originally Posted by MercyDog

there is no equation for gaining lbs. or muscle. BBing has alot of art as well as science. For example, your concentration level when doing a set can make a huge differance on growth. I like to be in the gym when everyone else isn't. Your going to get burnt out with all these scientific figures and laid out foods. Get back to the core basics. Eat, Sleep, and Train. If you want to gain eat, eat, eat. The more you eat the more your stomach will stretch allowing you to be even more hungary. Just stay away from junk foods but don't live in hell eating a select few things. And the milk is a great idea for someone in your position, try a gallon ed. Hope this helps

Great Advice Thank You.