Thread: cals needed?
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08-06-2009, 07:41 PM #1
cals needed?
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
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08-06-2009, 08:22 PM #2Banned
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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
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08-06-2009, 09:41 PM #3
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08-06-2009, 11:09 PM #4Banned
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^^ so be it phate...
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08-07-2009, 02:03 PM #5
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08-07-2009, 02:16 PM #6
bf around 15%, but deciding to get water tested just before cycle and after pct. Why not, its only $45.
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?Last edited by POPS; 08-07-2009 at 03:29 PM.
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08-07-2009, 08:53 PM #7Banned
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yup.. your dead on with that...
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08-07-2009, 08:53 PM #8Banned
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08-08-2009, 01:07 PM #9
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08-08-2009, 08:45 PM #10Banned
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simple as looking at your weight gain/loss per week..
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08-10-2009, 07:20 PM #11
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?
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08-10-2009, 08:11 PM #12Banned
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yea you can shoot for 3300.. the cardio should be fine...
any way around, only time can tell. u have to microcalibrate
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08-11-2009, 05:14 PM #13
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08-11-2009, 06:11 PM #14
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08-11-2009, 09:11 PM #15Banned
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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
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08-13-2009, 07:26 AM #16
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