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07-21-2013, 08:27 PM #1
Help with clean bulk
Hey fitfam was gonna start a clean bulk finish reading up some stuff, but need a little help from all you vets out there! I posted pic in member section and got great feedback but Ned help figuring out my tdee and stuff, should I use the Harris-Benedict formula or mifflin-st jeor, or katch as put in my bf% which roughly y'all said I was 7-8% was needing some help would greatly appreciate it
Stats
19
150lbs
6'1
Bf%7-8?
Ready to put on some muscle baby ?
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07-22-2013, 02:17 AM #2
What caloric intake and macro split have you been following over the last 6 weeks and with what results?
NO SOURCES GIVEN
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07-22-2013, 06:02 AM #3Originally Posted by Back In Black
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07-22-2013, 01:57 PM #4
Ok figured my tdee and going to start bulk with 3300 cals right now and work up
3300/ 6 meals=550 cals each meal planning on doing a split of 45p/30c/25f as I can be a little carb sensitive
3300x.45p=1,485/4 =370g
3300x.30c=990/4=250g
3300x.25f=825/9=90g note these are rounded up, but was wondering what you all might think about it? Also do I divide thee 370,250 and 90 by 6 for the meals
The only part having trouble with is making the food schedule a I'm not that smart at it! Haha
Stats are:
Age 19
150lbs
6'1
Bf-7-8%
Workout days
Monday-chest,tris, abs & cardio after 15 min
Tuesday-legs, back
Wednesday-biceps, shoulders, abs
thursday-rest day cardio 15-20 or some basketball
Friday start all over again
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07-22-2013, 02:05 PM #5Originally Posted by beefy_bod
Protein 210g
Fats 60-70g
Carbs 300g
That is about 2600cals. Weigh yourself every week and adjust your carbs accordingly. Eat too much too soon and you will gain fat.
Now, about this workout. Why only a 3 day split? How on earth do you have energy to train back after legs?NO SOURCES GIVEN
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07-22-2013, 02:15 PM #6Originally Posted by Back In Black
66+{13.7x68kg}+{5x185.42cm} - {6.8x19age}
Comes out to 1,795 rounded to 1800 x's very active 1.725 come out to 3100 tdee bulk gonna start out at 200 above tdee 3300 I did that right didn't I??
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07-22-2013, 03:27 PM #7
I figure you need about 2100 to maintain your current weight and bf. 3000+ seems really high. I'd listen to Back in Black on the 2600...
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07-22-2013, 03:42 PM #8Originally Posted by Brazensol
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07-22-2013, 04:09 PM #9
Bump
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07-22-2013, 05:06 PM #10
Your lean body mass is ~138 pounds. A good rule of thumb for calculating tdee is lbm x 15. The formulas you've used have been known to not be accurate. When I use them they have me eating way more calories than needed. It was not until I used the tdee x 15 as my starting point and subtracting my deficit from that (I was cutting) did I start to lose weight. The Harris-Benedict formula had me consuming ~3000 calories for cutting! I am very active (4 day split with weights and 15-30 miles of biking every day) and it had me way too high. I never would have lost any weight with that formula.
If you go with the calories you posted you will no doubt grow but I think you will put on a lot of fat too. I assume by the title of your thread that your goal is to put on lbm with a minimum of fat...Last edited by Brazensol; 07-22-2013 at 05:08 PM.
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07-22-2013, 07:39 PM #11Originally Posted by Brazensol
I did 138 x 15 and got 2,070 I'm gonna add 300 just to be on safe side 2300 and add up depending on the results I'm pretty carb sensitive so was thinking about 45p/30c/25f which will be 260p/175c/65f these are rounded alittle bit how's it look?
Still confused on how you got 138 so 2300 cals is what I need to eat no matter what when I workout I don't have to eat back the burned cals?
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07-22-2013, 08:40 PM #12
Bump
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07-23-2013, 12:32 AM #13
LBM is simply weight x LBM (as a decimal percentage)... Not sure that that makes sense, so here's an example
200lbs total weight
10% BF
90% LBM
200 x 0.90 = 180 lbs LBM
And LBM x 15 is a good starting place but it can't be considered a good TDEE.... Factor in your weight training and cardio on top of LBM x 15 and take that as your rough TDEE....
For a slow gaining phase I'd advise you start at that figure and watch the scale for about 3 weeks and assess.... Look to gain an average of 0.25 lbs a week....
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07-23-2013, 12:46 AM #14
Define 'carb sensitive' to me please.
NO SOURCES GIVEN
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07-23-2013, 04:30 AM #15
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07-23-2013, 04:42 AM #16Originally Posted by baseline_9NO SOURCES GIVEN
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07-23-2013, 06:20 AM #17Originally Posted by Back In Black
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07-23-2013, 06:24 AM #18Originally Posted by baseline_9
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07-23-2013, 06:54 AM #19Originally Posted by beefy_bodNO SOURCES GIVEN
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07-23-2013, 06:55 AM #20Originally Posted by Back In BlackNO SOURCES GIVEN
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07-23-2013, 07:05 AM #21Originally Posted by Back In Black
What about none training days.
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07-23-2013, 07:43 AM #22Originally Posted by beefy_bod
This figure is above your TDEE but, as we have no idea how many calories you burn in your workout, it's a good start.
Please have your workout critiqued in our lifting section too.NO SOURCES GIVEN
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07-23-2013, 08:57 AM #23
I'm a lot older than you and really shouldn't be giving advice...lol. I stayed at 150 no matter how much I ate. I also worked out 6 days/week. I took the advice someone gave me here, started training every other day(3-4x a week). A year and a half later, I'm 25 lbs heavier with a decrease of 1 1/2" in the waist. I'm just saying that maybe you can decrease days at the gym. And as BIB stated, back/legs together is not the best idea.
Last edited by Rusty11; 07-23-2013 at 08:59 AM.
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07-23-2013, 09:20 AM #24Originally Posted by Rusty11
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07-23-2013, 09:32 AM #25
If I asked for advice and Baseline and Back in Black gave me advice, I would definitely follow it. They both know what they're talking about. No doubt about that.
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07-23-2013, 09:43 AM #26
I simply took your weight (150 pounds) and subtracted 8% (your estimated bf%) and it comes out to 138. 150 - 8% (12) = 138. Multiply it by 15 and it gives you a starting point. Add in extra calories for bulking (or subtract calories to cut) and monitor weekly to see how your body responds. Adjust accordingly.
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07-23-2013, 09:44 AM #27Originally Posted by Rusty11
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07-23-2013, 09:47 AM #28
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07-23-2013, 05:00 PM #29
Is that your actual TDEE (based on data you have collected... Ie. average weight loss/ gain in alignment with calorie intake and energy output) or is it a figure someone has given you....
If someone has told you that your TDEE is 2025 then they don't know how to work out a TDEE....
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07-23-2013, 05:53 PM #30Originally Posted by baseline_9
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07-24-2013, 04:45 PM #31
Can't be bothered to number crunch but 2600 looks about right.... But it's going to depend on training and cardio.... Good place to start tho.... Listen to bib
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07-24-2013, 06:07 PM #32
Beefy Bod -
Ok. Looking back through what I wrote I never meant to call lbm x 15 = your tdee. Don't know why I did it since my whole point was that tdee calculators are notoriously wrong and that was why I used lbm x 15 (as recommended by several knowledgeable site members) as a good place to start figuring out daily caloric requirements. According to the tdee calc's, when I started my cutting efforts, my tdee would have been over 3,000 calories. There is NO WAY I would have lost fat with that many calories. Anyway, I apologize for any confusion I may have caused in an earlier post concerning your tdee...
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07-24-2013, 11:55 PM #33Originally Posted by Brazensol
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07-25-2013, 10:27 AM #34
I just use an excel spreadsheet for all my meals. It is kind of a pain looking everything up at first but after awhile you start to remember a lot of the stuff you eat so it gets easier. It would be nice if there was a site out there where you could just put in your macros/calories you wanted and it would spit out several different options to fill each one. Of course sometimes it would be nice if someone could go to the gym and do my workout for me! Or my cardio!
Even if the tdee calc's were accurate you would probably still have to make allowances for YOUR metabolism since we are all individuals and vary at least a little and often quite a bit. Your tdee does take into account your daily activity level. When I first started to cut I used one of those calculators and I was eating way to much. I thought it was wonderful I could eat so much to lose weight except I didn't lose anything. I started to gain actually. I think GBrice is the first one who told me to use lbmx15 - deficit (how many calories you want to cut each day). If I recall I was around 205 pounds at the time @ 28% bf. Thus; 205 - 28% = 147.6 pounds. So, 147.6 was my lbm Now multiply it by 15 and you get ~2,215. I wanted to cut 400 to 450 calories so my daily total was between 1,765 and 1,815 calories. This has worked very well for me. I adjusted it once a week as my lbm changed.Last edited by Brazensol; 07-25-2013 at 10:34 AM.
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07-25-2013, 01:50 PM #35Originally Posted by Brazensol
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07-25-2013, 01:54 PM #36
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07-25-2013, 02:22 PM #37Originally Posted by baseline_9
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07-25-2013, 02:37 PM #38
Am I missing the question?
What's the question again?
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07-25-2013, 05:44 PM #39
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07-25-2013, 05:45 PM #40
CalorieKing is also pretty good and it let's you measure everything out in either grams or ounces or seving size.
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