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  1. #1
    baseline_9's Avatar
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    Lightbulb ** How many calories should I eat? - Baseline's Guide **

    Ok

    This is a basic guide for anyone who needs a rough idea on what they should be eating each day as far as calories, protein, carbs and fat.

    I say rough because that's what It is. This is a guide and you should only use it as that....

    Use the guide and then monitor your body (weighing yourself every other day IMO is best)


    I always work to: LBM x 15 as a rough starting point for maintenance calories. Obviously this will differ from person to person depending on energy expenditure but the focus he is to give you a rough guide.

    All my recommendations are based on a 40 : 40 : 20 split where protein and carbs are set at 40% and fat is at 20%. For most people this will be ok and I am not going into any detail on why because that is out of the scope of this guide.

    All you need to know are your weight in lbs and ur bodyfat%

    I have added a link at the bottom that explains how to do a 9 point caliper test but if u want a quick and simple estimate check the link out below.... Thanks to Fireguy for both links

    http://www.podarco.com/fitness/content/view/65/96/

    If you are looking to loose bodyfat I would recommend starting at what I list below (estimated maintenance calories) and gradually increase cardio untill you are loosing weight at the desired rate....

    If you are looking to gain lean body mass you will need to add calories to the figures below....

    New Trainees please add what is listed below to your estimated maintenance calories. As a new trainee I would aim to gain 1-1.5 lb per week.

    This is also the option I would recommend to anyone who is using AAS...


    Calories Protein Carbs Fat
    750 75 75 17
    ______________________________


    Intermediate Trainees please add what is listed below to your estimated maintenance calories. As an intermediate Trainee I would aim to gain 0.5-1 lb per week.

    Calories Protein Carbs Fat
    500 50 50 11
    _____________________________


    Advanced Trainees please add what is listed below to your estimated maintenance calories. As an Advanced Trainee I would aim to gain 0.25-0.5 Lbs per week.

    Calories Protein Carbs Fat
    250 25 25 5
    _____________________________


    Estimated Maintenance calories


    Weight Bodyfat% Calories Protein Carbs Fats

    120 lbs 30% 1260 126 126 28

    130 lbs 30% 1365 136.5 136.5 30.3

    140 lbs 30% 1470 147 147 32.6

    150 lbs 30% 1575 157.5 157.5 35

    160 lbs 30% 1680 168 168 37.3

    170 lbs 30% 1785 178.5 178.5 39.6

    180 lbs 30% 1890 189 189 42

    190 lbs 30% 1995 199.5 199.5 44.3

    200 lbs 30% 2100 210 210 46.6

    210 lbs 30% 2205 220.5 220.5 49

    220 lbs 30% 2310 231 231 51.1

    230 lbs 30% 2415 241.5 241.5 53.6

    240 lbs 30% 2520 252 252 56

    250 lbs 30% 2625 262.5 262.5 58.3

    260 lbs 30% 2730 273 273 60.6

    270 lbs 30% 2835 283.5 283.5 63

    280 lbs 30% 2940 294 294 65.3

    290 lbs 30% 3045 304.5 304.5 67.6

    300 lbs 30% 3150 315 315 70


    120 lbs 25% 1406 140 140 31

    130 lbs 25% 1462 146 146 32

    140 lbs 25% 1575 157 157 35

    150 lbs 25% 1687 169 169 37

    160 lbs 25% 1800 180 180 40

    170 lbs 25% 1912 191 191 42

    180 lbs 25% 2025 202 202 45

    190 lbs 25% 2137 214 214 47

    200 lbs 25% 2250 225 225 50

    210 lbs 25% 2362 236 236 52

    220 lbs 25% 2475 247 247 55

    230 lbs 25% 2587 259 259 57

    240 lbs 25% 2700 270 270 60

    250 lbs 25% 2812 281 281 62

    260 lbs 25% 2925 292 292 65

    270 lbs 25% 3037 304 304 67

    280 lbs 25% 3150 315 315 70

    290 lbs 25% 3262 326 326 72

    300 lbs 25% 3375 337 337 75



    120 lbs 20% 1440 144 144 32

    130 lbs 20% 1560 156 156 35

    140 lbs 20% 1680 168 168 37

    150 lbs 20% 1800 180 180 40

    160 lbs 20% 1920 192 192 42

    170 lbs 20% 2040 204 204 45

    180 lbs 20% 2160 216 216 48

    190 lbs 20% 2280 228 228 51

    200 lbs 20% 2400 240 240 53

    210 lbs 20% 2520 252 252 56

    220 lbs 20% 2640 264 264 59

    230 lbs 20% 2760 276 276 61

    240 lbs 20% 2880 288 288 64

    250 lbs 20% 3000 300 300 67

    260 lbs 20% 3120 312 312 69

    270 lbs 20% 3240 324 324 72

    280 lbs 20% 3360 336 336 75

    290 lbs 20% 3480 348 348 77

    300 lbs 20% 3600 360 360 80



    120 lbs 15% 1530 153 153 34

    130 lbs 15% 1657 166 166 37

    140 lbs 15% 1785 178 178 40

    150 lbs 15% 1912 191 191 42

    160 lbs 15% 2040 204 204 45

    170 lbs 15% 2167 217 217 48

    180 lbs 15% 2295 229 229 51

    190 lbs 15% 2422 242 242 54

    200 lbs 15% 2550 255 255 57

    210 lbs 15% 2677 268 268 59

    220 lbs 15% 2805 280 280 62

    230 lbs 15% 2932 293 293 65

    240 lbs 15% 3060 306 306 68

    250 lbs 15% 3187 319 319 71

    260 lbs 15% 3315 331 331 74

    270 lbs 15% 3442 344 344 76

    280 lbs 15% 3570 357 357 79

    290 lbs 15% 3697 370 370 82

    300 lbs 15% 3825 382 382 85



    120 lbs 10% 1620 162 162 36

    130 lbs 10% 1755 175 175 39

    140 lbs 10% 1890 189 189 42

    150 lbs 10% 2025 202 202 45

    160 lbs 10% 2160 216 216 48

    170 lbs 10% 2295 229 229 51

    180 lbs 10% 2430 243 243 54

    190 lbs 10% 2565 256 256 57

    200 lbs 10% 2700 270 270 60

    210 lbs 10% 2835 283 283 63

    220 lbs 10% 2970 297 297 66

    230 lbs 10% 3105 310 310 69

    240 lbs 10% 3240 324 324 72

    250 lbs 10% 3375 337 337 75

    260 lbs 10% 3510 351 351 78

    270 lbs 10% 3645 364 364 81

    280 lbs 10% 3*** 378 378 84

    290 lbs 10% 3915 391 391 87

    300 lbs 10% 4050 405 405 90


    How to measure your bodyfat% - http://forums.steroid.com/showthread...Site-Body-Comp
    Last edited by baseline_9; 03-11-2011 at 06:32 PM.

  2. #2
    Damienm05's Avatar
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    Good post man! The specifics are debatable (still solid) but what really counts is that so many new guys get overwhelmed with what to eat and specific diets that they lose sight of the forest through the trees, the bigger picture: Tracking what you take in according to your needs! Very informative in that regard and well broken down brother.

  3. #3
    gbrice75's Avatar
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    Nice post man, and although the numbers are general, they're pretty damn close - at least I know mine is.

  4. #4
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Its just a user friendly way of getting people roughly where they need to be

    We could go into working out energy expenditure etc etc.. but I think that will take away from the simplicity of this thread.

    Simplicity being what I was trying to achieve here

  5. #5
    nguadagno's Avatar
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    i wish i owned a caliper to tell what my body fat is

  6. #6
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    Nice post man. I wish I had found something like this when I first tried to get my diet sorted out. Those online TDEE calculators are garbage IMO and lead many people in the wrong direction.

  7. #7
    Damienm05's Avatar
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    Post a pic with your shirt off, not flexing in your thread Nguadagno. It's a pretty common practice here bud and not even a little homo-erotic, haha. We'll tell you what your body fat percentage is.

  8. #8
    nguadagno's Avatar
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    hahah alrighty will do, ill get to that after my class today

  9. #9
    marcus300's Avatar
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    Excellent post and gives the newbies a good general guide. From this guide you can adjust to how your body is responding because many times we don't always do what we are suppose to do when we are adjusting calories so having a guide like this is great and ideal to work from.

    You really are a good asset to have in this section base, keep it up
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  10. #10
    baseline_9's Avatar
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    Quote Originally Posted by marcus300 View Post
    Excellent post and gives the newbies a good general guide. From this guide you can adjust to how your body is responding because many times we don't always do what we are suppose to do when we are adjusting calories so having a guide like this is great and ideal to work from.

    You really are a good asset to have in this section base, keep it up
    Thanks Marcus

    And you have made a good point there...

    Growing and then not addidng aditional calories is very common and is probably the number 1 reason for people hitting a plateau... So hopefully you can come back to this every month and re-asses where you sit on the table

  11. #11
    marcus300's Avatar
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    Quote Originally Posted by baseline_9 View Post
    Thanks Marcus

    And you have made a good point there...

    Growing and then not addidng aditional calories is very common and is probably the number 1 reason for people hitting a plateau... So hopefully you can come back to this every month and re-asses where you sit on the table
    Exactly, adjusting and reacting to your body is very important. Giving advice is the diet section is a mine field because what works for one may not work for another to many people give advice taylored to some structed guide when in reality things aren't always set in stone when it comes to calories and the human body.

    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  12. #12
    X83's Avatar
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    Bump.......... great post.

  13. #13
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    great post................

  14. #14
    Swifto's Avatar
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    Excellent post mate. Keep it up.

  15. #15
    SlimmerMe's Avatar
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    Love having this! Thanks.

    A stickie?

  16. #16
    marcus300's Avatar
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    bump
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  17. #17
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    What r ur current stats marcus

    What are you currently eating and what are ur goals?

    And how does that corespond to this table... Just out of intrest

  18. #18
    baseline_9's Avatar
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    I will be updating this at some point to fill in some of the gaps adding;

    7.5%

    12.5%

    17.5%

    Etc....

    It just takes some time, which i do not have ATM

  19. #19
    wmaousley's Avatar
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    Thanks for the information

  20. #20
    VegasRenegade's Avatar
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    Based on the body states in this link. http://www.podarco.com/fitness/content/view/65/96/

    Where do most Body builders spend most of thier time when not getting ready for a contest.

    Where do most of you who are not competing but are at that level walk around

  21. #21
    baseline_9's Avatar
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    Quote Originally Posted by VegasRenegade View Post
    Based on the body states in this link. http://www.podarco.com/fitness/content/view/65/96/

    Where do most Body builders spend most of thier time when not getting ready for a contest. I would be guessing just by looking at the Pro's but I would say that most do not go above 10%.... this may be a realy bad generalizeation but your best bet is asking FG his opinion... I know lits of guys at the gym who are not Pro, but UKBFF and NABBA competitors that hover between 10 and 12% year round... One thing you must remember about Pro's is that they may be 'on' year round, running plenty of Pharm grade HGH will also help with staying lean while adding LBM...

    Where do most of you who are not competing but are at that level walk around
    My goal is to not go above 12% BF or at least try and keep it around there....
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

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  22. #22
    tbody66's Avatar
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    thanks so much and another vote for stickie-ism.

  23. #23
    the big 1's Avatar
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    brilliant post, great how it also outlines that the leaner you are, the more calories you need to consume daily.

  24. #24
    FireGuy's Avatar
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    Quote Originally Posted by VegasRenegade View Post
    Based on the body states in this link. http://www.podarco.com/fitness/content/view/65/96/

    Where do most Body builders spend most of thier time when not getting ready for a contest.

    Where do most of you who are not competing but are at that level walk around
    I am seeing more and more keeping a leaner look in the off season. Sure makes it easier when it comes to prep time. If you saw my before transformation pics that has been my off season look for the last 3 years. I was sitting about 216lbs in the pics, my off season limit this year will be 210-212.

  25. #25
    Ronsive is offline New Member
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    i think it depends on what you want . Average calories of a normal person is 2400 calories but if you want to reduce your weight then you need to reduce this level. Don't increase your calories without a reason.

  26. #26
    gbrice75's Avatar
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    Quote Originally Posted by Ronsive View Post
    i think it depends on what you want . Average calories of a normal person is 2400 calories but if you want to reduce your weight then you need to reduce this level. Don't increase your calories without a reason.
    Really? What do you consider a 'normal person' ??

  27. #27
    tbody66's Avatar
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    Quote Originally Posted by Ronsive View Post
    i think it depends on what you want . Average calories of a normal person is 2400 calories but if you want to reduce your weight then you need to reduce this level. Don't increase your calories without a reason.
    maybe there needs to be some sort of "membership critiria" before allowing any posting. I haven't heard stuff this stupid since "calstate23" was active. This is two threads in a row where 4 post count newbs have posted retarded statements!!!

  28. #28
    baseline_9's Avatar
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    Quote Originally Posted by tbody66 View Post
    maybe there needs to be some sort of "membership critiria" before allowing any posting. I haven't heard stuff this stupid since "calstate23" was active. This is two threads in a row where 4 post count newbs have posted retarded statements!!!
    Lol

    Im not even going to reply to that comment. Dont have time... Im sure u guys will cover it for me
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  29. #29
    tbody66's Avatar
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    Quote Originally Posted by baseline_9 View Post
    Lol

    Im not even going to reply to that comment. Dont have time... Im sure u guys will cover it for me
    GB and I already had you, brother! I do love all your threads, this one's great and I'm using the information for my current diet (as you know) so far so great!

  30. #30
    baseline_9's Avatar
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    Quote Originally Posted by tbody66 View Post
    GB and I already had you, brother! I do love all your threads, this one's great and I'm using the information for my current diet (as you know) so far so great!
    Thanks man ^^
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  31. #31
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    just wanted to BUMP this thread!

  32. #32
    oI Overdue Io is offline New Member
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    Quote Originally Posted by 00ragincajun00 View Post
    just wanted to BUMP this thread!
    Ya this should be a sticky for sure its great for ppl like me who is just getting started

  33. #33
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    wow thanx so much.. this will help me start sorting out my diet. very helpful.

  34. #34
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    Bro, SO helpful! You are right, all the info, often contradictory, can get overwhelming. Quick question though. How should my diet change on my rest days. I was thinking to skew it a little in favor of protein an d away from carbs, since I will be usung less energy, but supposedly rest days are when the muscle really grows. Is this good?

  35. #35
    baseline_9's Avatar
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    Quote Originally Posted by pheenyx1 View Post
    Bro, SO helpful! You are right, all the info, often contradictory, can get overwhelming. Quick question though. How should my diet change on my rest days. I was thinking to skew it a little in favor of protein an d away from carbs, since I will be usung less energy, but supposedly rest days are when the muscle really grows. Is this good?
    If you were to, for example... Take 50g of carbs out of your diet on a non training day, simply add those carbs back into the diet somewhere else.... Or spread them over the week
    Don't be a 'Bro'..... Believe nothing....Question everything

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  36. #36
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    i followed your cals from this thread. working wonders

  37. #37
    baseline_9's Avatar
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    Quote Originally Posted by t-gunz View Post
    i followed your cals from this thread. working wonders
    That's good to hear...

    Your cutting, right?

    How u getting on?
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  38. #38
    baseline_9's Avatar
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    Time for a BUMP
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  39. #39
    asdfkkk is offline New Member
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    Great post.. !!


    I used a tape to measure waist, wrist, hips, & forearm and plugged those into a body fat calculator. I was a little skeptical, but all of my calculations match up nicely to what you (and other resources I've cross checked) have posted. Great Job!!! Makes me that much more confident on my numbers.
    Last edited by asdfkkk; 07-20-2011 at 08:53 PM.

  40. #40
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    the hardest part for me is to figure out the 40%40%20 ratio do you guys have any suggestion as to how can i make it easier and simple to figure it out from my daily calories intake???

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