On cycle diet help..bmr correct?

[boxin23]

Fireguy is on my case for diet...so im I want to get this right. Im using this to get my BMR and want to know if it is correct.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

im 36, 5'7 and now 154.

so then 66 +(13.7 x 70) =1025 + (5x170 rounded)=850 - (6.8*36)=245
Total =1630 in calaories a day to maintain current weight..correct?

This is from a post from Phate...
So i need to eat another 500 cals a day to gain a lb or ? That is where im confused....based on the above BMR....how many cals should i be shooting for (if correct)?

I want to get that in check then ill post my diet for a scrub. Thanks guys, appreciate some help.

Im on cycle now, going into 3rd week next tuesday. I have gained 13lbs in 2 weeks....but can't maintain eating like i have been.

Im running 250 Test E every 3 days for 12 weeks
chlomid and nolva for PCT
My goal is to escape this skinny ass body and bulk up. I am about 15%BF now i think. I want to gain good muscle but want to be really lean at end of cycle if i get the gains i want the first 8 weeks...ill step up cardio to attain it....that is my thought process now....you guys will probably change these thoughts like everything else i have thought since i started this cycle....too funny ....and thanks for help on this.

[Damienm05]

You need a TDEE, your BMR is how many cals you burn just sitting on your ass. Your TDEE is how many cals you burn via your BMR and daily activities such as work and exercise. Moderately active people are BMR x 1.55.

[boxin23]

right.....just want to make sure the bmr calc is right....

so at that rate (1.55)= 2500 cals+ how many more needed for good gains during bulking cycle?

[Damienm05]

I'd use this formula. You can't accurately determine your BMR without knowing your lean mass, which requires a body fat percentage. Using an exact bf % (most people don't even get close when they estimate) use the formula below:

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

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

Also, you may not be x 1.55. If you work out 3-5 times per week but do no cardio and work in an office, you'll be less. If you do cardio, lift, play a sport, and work construction, you could be as high as x 1.9 I believe.

Regardless, here's your answer:

If you want to lose body fat and get leaner/more ripped, you should not eat above your tdee unless you do cardio every day. On that cycle, you'll see nice gains eating at your tdee with the proper diet, while being able to shed fat very quickly with cardio 3 times per week. If you're looking to get more out of your cycle and pack on some serious mass, I'd say eat up to 500 clean calories above your TDEE but you can't expect to get any leaner. In fact, even on gear, you'll gain some fat if you consistently eat over.

I don't feel like getting into your diet but I will say that for self-proclaimed "skinny" people (really they shouldn't be on steroids but too late) - carbs are very important for building mass. Just don't eat sugar, high GI carbs, carbs before bed or simple carbs period (PWO is an exception but I've never done it).