More calories?

[ranging1]

hi guys,
im currently running a cycle
test 500mg weekly, 12 weeks,
dbol 40mg daily, 4 weeks
im 4 weeks in so ive dropped the dbol

i weigh about 94kg, bf% 10-11

i am bulking

this is my current diet

BREAKFAST: 4 cups cereal, 1 litre skim milk, 1 glass juice (200 carbs, 50 protein)
pre workout: no xplode
post workout: powerade, protein shake, creatine, (40 carbs 40 protein)
lunch: rice with tuna (120 carbs, 50 protein)
snack (40 carbs, 35 protein)
snack2 ( 30 carbs, 35 protein)
dinner: varies, combination of rice, cous cous, pasta, steak, chicken breast, beef strips etc 120-150 carbs, 60 protein
before bed skim milk with protein (10 carbs, 30 grams protein)
fat i dont count, but its about 60-70 grams daily

DOES ANYONE THINK I NEED MORE FOOD? or more calories?

[jamyjamjr]

we need your bmr/tdee.. follow the directions EXACTLY word for word on my sticky and we'll figure this out..

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[ranging1]

age 25
weight 94kg
height 180
bf 10


ok well ive come up with 2800 calories maintaince
so for bulking i add 500 and i have 3300
which i dont think is a good number because im currently running close ot 4000 and gaining weight VERY slowly

i really dont keep ratios, i eat 300 grams protein on average daily, fat is kept to 10% of my calories, and the rest comes from good clean carbs approx 500-600 carbs

this is my workout
workout is as follows
day 1: chest, outer shoulders
2 sets decline press
2 sets dips
2 sets peck deck
1 set dumbell press
2-3 sets lateral raises

DAY 2: outer back, traps, forearms, biceps
2 sets lat rows
2 sets chinups
1 set pull ups
2 sets barbell shrugs
2 sets wrist curls

day 3: legs, calves
4 sets of any of the follwoing variety: squat, machine squat, leg press, 45 degree leg press,
2 sets leg curls
2 sets calf raises using 45 degree leg press

DAY 4: triceps, shoulders
2 sets barbell shoulder press front
2 sets behind neck shoulder press
2 sets bench dips
2 sets tricep extensions
2 sets tricep pressdown

day 5: inner back, lower back, glutes, traps, forearms
3 sets deadlift
2 sets dumbell rows
1 set upright rows
1 set shrugs
2 sets wrist curls

day 6: just calves, 2 sets

no critique about my routine, its works VERY well for me, only problems im having at the moment is my middle back or my rows, i cant seem so get my dumbell rows past 48kg
all other lifts are still going up

[jamyjamjr]

you really need to get specific about your diet.. your fat at 10% is too low.. you need to get those efa's in..

write out a proposed diet for tweaking.. i personally like to use a 40 40 20 split

[FireGuy]

You dont need more food. You are at nearly 600 grams of carbs a day. Suggest throwing that diet away and starting from scratch using more of a conventional macro split like J3 suggested.

[collar]

overkill man, the advice giving is all correct and spot on.

i suggest you scrap it and start again, then we can give you our input on it.
dont forget the breakdown with macros.

[ranging1]

can i ask why the diet is WRONG?
i know alot of people advocate ratios
but if my protein is 300-350 grams daily
carbs 500-600
lets say i raise my fat to 20%
will that suffice? for bulking purposes? i know alot of people say ull gain alot of fat BUT i can tell u now im NOT
i really CBF with ratios, i know thats wrong but its just me
when it comes ot DIETING, ill worry about ratios then
i am fairly lean with the diet im running now, and its been 4 weeks, i might even have lost abit of fat

heres my diet exact CRItIQUE

9:00am BREAKFAST: 4 cups of wholgrain honey cereal, litre low fat milk, glass orange juice (200 carbs, 50 protein, 10 fat)
10:00 PRE WORKOUT: NO XPLODE, 2 scoops (12 carbs)
11:00 POST WORKOUT:sports drink, whey protein shake, creatine (40 carbs, 45 protein)
12:30 LUNCH : WHOLEGRAIN RICE, tuna smoked (110 carbs, 50 protein, 10 fat)
2:30 snack: wholgrain sanwich with chiken breast (30 carbs, 35 protein, 10 fat)
5:00 snack 2: oats, fat free cheese (35 carbs, 35 protein, 10 fat)
7:00 DINNER: what misses cooks, its either (cous cous, rice, potatos, or pasta) with either (beef strips, chicken breast, turkey, steak, chicken schnezel etc a protein source)
average for dinner 100-150 carbs, 60 protein, 10-30 fat
BEFORE BED weneva that is: glass skim milk with few fat free cheese slices, 20 carbs, 30 protein, 3 fat

TOTALS ( carbs 550, protein 305, fat 80)


NO ONE TELL ME A EXACT DINNER, dinner can be anything, its whatever my misses cooks, and its going to stay that way coz i dont wanna argue with my girlfriend, seriosly, im that horny at the moment so i dont wanna piss her off and tell her ' NO I DONT WANNA EAT UR FOOD COZ ITS GOT TO MANY CARBS OR FAT IN IT' coz then i gotta listen to her complain and then i get no sex, AND I WANT SEX, especially since the test is making me sooooo freakin HORNY
seriosly all i think about all day atm is tearing my girlfriends nipples off and spliting her legs open
so dinner NO CHANGE, its not negotiable

[jamyjamjr]

well with those macros your at 4200 calories..

[jamyjamjr]

whats your workout reg look like??

[ranging1]

this is my workout
workout is as follows
day 1: chest, outer shoulders
2 sets decline press
2 sets dips
2 sets peck deck
1 set dumbell press
2-3 sets lateral raises

DAY 2: outer back, traps, forearms, biceps
2 sets lat rows
2 sets chinups
1 set pull ups
2 sets barbell shrugs
2 sets wrist curls

day 3: legs, calves
4 sets of any of the follwoing variety: squat, machine squat, leg press, 45 degree leg press,
2 sets leg curls
2 sets calf raises using 45 degree leg press

DAY 4: triceps, shoulders
2 sets barbell shoulder press front
2 sets behind neck shoulder press
2 sets bench dips
2 sets tricep extensions
2 sets tricep pressdown

day 5: inner back, lower back, glutes, traps, forearms
3 sets deadlift
2 sets dumbell rows
1 set upright rows
1 set shrugs
2 sets wrist curls

day 6: just calves, 2 sets

[ranging1]

my workout is fine, it is giving me good gains, only thing im having problems with is my middle back which seems to be stubborn and not developing anyymore
im stuck at 48kg dumbell rows,
dont neeed critisizm about my workout, (unless u can think of an idea to get my inner back developing) coz its works

[jamyjamjr]

strange bro... with that many caloreis you should be gaining at least a 1lb a week.. usualy more...

[ranging1]

lol no no i am gaining, dont worry about that ahahahah, about 1 pound a week and PROBABLY LOOSING bodyat aswell

i was wondering should i up my calories CONSIDERING i believe i am dropping bodyfat aswell

considering i only want to bulk, the drop in bodyfat seems to be a sign to me that i could up my calories further

thats why im asking if yous think i should up them further by another 300 or so?

lol BTW i originally tried using ur formula and its calcultions for a bulking diet, with that amount ogf calories and training without steroids i lost weight hahahahahaha, so i avoid using these formulas

SO do yous think i should up the calories? if so should it be carbs, fat, protein increase?

or should i just be happy with a 1-2 pound gain a week on first cycle

[jamyjamjr]

the formulas give your an approximation.. microcalibration is key in dieting...

up your caloreis 200 a week untill desired results are seen.. you'll be fine..

[ranging1]

cheers mate
yea dunno i might be underestimating my activity level or how much im eating
will be doing exactly that though
adding 200 2nitie lol