Maitenance Calories Question..

[Bulkn]

Its coming close to my next cylce now and i have been thinking about my calories and if i should keep them the same or add more.
Now, i pretty much eat the same thing every day except on weekends and im maintaining 98-99kg at 12% which is probably around 4000 calories.
I know when im on cycle to add mass i probably wouldnt have to add many more calories.
Now, would this be different for someone for example with 18% body fat? They must be over eating maintain a higher body fat, therfore while on cycle to add mass they would not have to increase calories at all?

Lastly, what are your opinions on what i should do about my calories? I do not want my body fat to get any higher while on cycle and throughout pct.

[--->>405<<---]

Its coming close to my next cylce now and i have been thinking about my calories and if i should keep them the same or add more.
Now, i pretty much eat the same thing every day except on weekends and im maintaining 98-99kg at 12% which is probably around 4000 calories.
I know when im on cycle to add mass i probably wouldnt have to add many more calories.
Now, would this be different for someone for example with 18% body fat? They must be over eating maintain a higher body fat, therfore while on cycle to add mass they would not have to increase calories at all?

Lastly, what are your opinions on what i should do about my calories? I do not want my body fat to get any higher while on cycle and throughout pct.

first thing id do is find out exactly how many cals ur eating currently.. bulking cycles with mass gain and no fat gain seems optimistic. during pct u will have to increase cals to keep gains as well..

whats ur current macro split?

[Bulkn]

first thing id do is find out exactly how many cals ur eating currently.. bulking cycles with mass gain and no fat gain seems optimistic. during pct u will have to increase cals to keep gains as well..

whats ur current macro split?

To be honest, i havent calculated my calories for a while, i did have a spreadsheet with everything calulated but ive made alot of changes since and never re calculated everything. Ill give you a quick rundown of what i eat:

Meal 1
Tablespoon natural peanut butter
2 scoops myofusion
90g oats with some honey and diced fruit

Meal 2
2 slices wholemeal bread
80g tuna
3 whole eggs 3 egg whites

Meal 3
220g cooked steak
200g sweet potato
50g mixed nuts

Meal 4
250g cooked fish
200g brown / basmatti rice
some veges about 80-100g

WORKOUT

Meal 5
30g dextrose (I know you guys dont believe in this!)
1 bananna
Tablespoon natural peanut butter
50g blueberrys
2 scoops whey

1 hour later..

Meal 6
Dinner is always different but usually 250-300g cooked meat- chicken, beef or kangaroo.
200g brown / basmatti rice or sweet potato

Sometimes a casein shake before bed.

405 if u wanna see some pics i got some in the special section.

[--->>405<<---]

what section is the pics in?

[--->>405<<---]

To be honest, i havent calculated my calories for a while, i did have a spreadsheet with everything calulated but ive made alot of changes since and never re calculated everything. Ill give you a quick rundown of what i eat:

Meal 1
Tablespoon natural peanut butter
2 scoops myofusion
90g oats with some honey and diced fruit

Meal 2
2 slices wholemeal bread
80g tuna
3 whole eggs 3 egg whites

Meal 3
220g cooked steak
200g sweet potato
50g mixed nuts

Meal 4
250g cooked fish
200g brown / basmatti rice
some veges about 80-100g

WORKOUT

Meal 5
30g dextrose (I know you guys dont believe in this!)
1 bananna
Tablespoon natural peanut butter
50g blueberrys
2 scoops whey

1 hour later..

Meal 6
Dinner is always different but usually 250-300g cooked meat- chicken, beef or kangaroo.
200g brown / basmatti rice or sweet potato

Sometimes a casein shake before bed.

405 if u wanna see some pics i got some in the special section.

first off ur pics look good man.. good job! makes me wanna cut bold above shows a fair amt of sugar. hard to say without macros but if u reduced this it would minimize some of ur fat gain.. i believe ur liver only has a capacity for 50g fructose. anything above this can be stored as bodyfat.

i think if u planned a deliberate diet keeping carbs complex and around ur workouts u could prob have a fairly lean bulk judging by ur pics from this diet here..

[Bulkn]

first off ur pics look good man.. good job! makes me wanna cut bold above shows a fair amt of sugar. hard to say without macros but if u reduced this it would minimize some of ur fat gain.. i believe ur liver only has a capacity for 50g fructose. anything above this can be stored as bodyfat.

i think if u planned a deliberate diet keeping carbs complex and around ur workouts u could prob have a fairly lean bulk judging by ur pics from this diet here..

Thanks man, you look pretty good yourself, i need a set of arms like that!
Yeah when you cut after a while you get sick of it and want to bulk then after bulking for a while you get sick of that too then want to cut again! Its an ongoing cycle!
My spreadsheets on another computer ill try sort it out soon.

[Bulkn]

Sorry i took a while, i calculated it and worked out to be a minimum of 370/356/93 carbs/pro/fat, 3741 cals.

[Bulkn]

And i weigh my meats AFTER they are cooked.

[--->>405<<---]

And i weigh my meats AFTER they are cooked.

why u do that? u cant be sure of macros for meat if u weigh after. should weigh all food dry, raw, etc...

[Bulkn]

I guess i once read that some of the proteins are broken down etc when cooked. Also, some of the fish i have holds water and shrinks when cooked.

[--->>405<<---]

I guess i once read that some of the proteins are broken down etc when cooked. Also, some of the fish i have holds water and shrinks when cooked.

exactly the reason to weigh raw. if u have 2 pieces of the exact same fish both weighing 8oz raw they both contain the same amt protein. if u cook one for 10 mins and the other for 12 mins one may come out weighing 5.6oz and the other 6.2oz but they will still contain the same amt of protein and the same amt cals.

the opposite is true for say oats. 1cup fry may cook into 2.3cups and the other may cook into 2.5cups. both have the same amt of cals and macros ...

dry weight for all food that is cooked in water (absorbs water) and raw weight for all veggies and meats. (lose water)

unsure if ur correct about protein breaking down. i dont think ive read that anywhere. how can u be sure (if that were the case) how much protein is broken down in each individual piece?

[gbrice75]

Cooking a protein doesn't 'remove' the protein content. Water and to a lesser degree, fat (depending on cooking method), are lost in the process. A raw 8oz chicken breast is roughly 50g protein. When cooked, it'll weight approx. 6-6.5oz and will still have 50g protein.

[Bulkn]

Ok thanks, that makes sense. Might be eating too much protein for some meals then.
Now the next problem, most the fish i buy just come in frozen fillets with no nutritional information.

[gbrice75]

No nutritional info? Store bought? I wouldn't be buying anything without nutritional info.

General rule of thumb (very general) - 1oz meat = 6g protein. For flakey white fish, fat will be minimal. Oily fish will have a lot more obviously.