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Im 39, 5'7 190 starting a spawn cycle in Sept. If possible, Id like to gain as much muscle and lose as much fat as I can. Weight training wil be 4 days/week and cardio 5 days for 45-60 min keeping hr @ 120bpm.
Im not looking to get huge just get a bit thicker and defined.
My bmr is 1835.4 and tdee is 2844.9
Where should my cals be?
ya out there jamy?? lol
3000 kcal for a decent clean bulk should do you right... what's your bf??
macros should look like 300g protien, 300g carbs, 66g fats
i would go higher than this with his cardio being what it will be, up the fats to around 85g per day(fish oil)Quote:
Originally Posted by jamyjamjr
^^ so be it phate...
whats up phate!Quote:
Originally Posted by Phate
If my omg 3 6 9 contain 434mg of #3, 276mg of #6, and 170mg of #9 ( which is 1 pill daily ) how much fish oil do I need?
bf around 15%, but deciding to get water tested just before cycle and after pct. Why not, its only $45.Quote:
Originally Posted by jamyjamjr
Didnt I just read somewhere that too much protein can be stored as fat? Or are we talking like over 2g/protein per lb of bodyweight?
I forgot the formula for cals/protein/carbs/fats
is it : 1g pro/carbs = 4 cals and 1g fat = 9 cals?
once I get there then all I need to do is get close to 40/40/20, right?
yup.. your dead on with that...
well phate i was thinkin about microcalibrating this one.. just starting him off at 300 and uping as needed.. i know he should be closer to 3300 regularlyQuote:
Originally Posted by Phate
how would I tell if I need more cals? Will I start to feel tired, loss of energy during training, etc??Quote:
Originally Posted by jamyjamjr
simple as looking at your weight gain/loss per week..
I might have to change my cardio up a bit. I work in F & B and run around a hotel for 6-10 hours/day. After my training/cardio today Im dead tired ( cardio was 30 min on treadmill @3.0mph 12 degree incline, hr 120bpm ). If I only train/cardio 4 days/week do you think that this will hinder gains? Also, should I still shoot for 3300 cals/day?Quote:
Originally Posted by jamyjamjr
yea you can shoot for 3300.. the cardio should be fine...
any way around, only time can tell. u have to microcalibrate
sorry, but microcalibrate?? this is a new one to me bro. lolQuote:
Originally Posted by jamyjamjr
bump....Quote:
Originally Posted by popsinc
microcalibration is when you stick to your diet for a while to see how your body reacts to it...
for example if your bulking and your eating 3000caloreis a week and you dont gain any weight, u add 200 calories a week untill u do... same thing with cutting except your obviously cut 200 caloreis a week...
everyone usualy has to do this until they know where their body is at
got it. thanks jamy!Quote:
Originally Posted by jamyjamjr