Confusion over my bulking calories

[richardcs]

Hi guys, I'm new here and was hoping to get some advice on my diet...

Stats: 5ft10 , 190lbs, 13-14% BF.

Going by my stats and activity level my maintenance calories should be 2700...

I'm planing to bulk up over winter starting in September using test E, dbol and deca. This will be my third cycle in 3 years, my previous 2 comprising of test E and Dbol.

I'm happy with my cycle, but I'm not sure on the calories I should be sitting at for my bulk.

I've been eating 3200 calories a day for the last 2 weeks. My macro split has been circa 300g protein, 300g carbs and 70g fats (classic 40/40/20 split). I was expecting the scales to start moving up but so far it hasn't changed at all. This leads me to think that 3200 calories is my maintenance, and I should therefore up my intake.

So finally I get to my questions!

- Shall I continue at 3200 calories (maintenance) until September when I start my cycle, then up calories to circa 4000?
- Or up my calories now to see what I start gaining weight at?
- I know whilst on cycle I will be able to eat at a higher surplus, but I'm not exactly sure what I should start at? Is 4000 too high or low?

My aim for the 12 week cycle is to put on muscle mass and have body fat only increase a few %.

Any help would be much appreciated

[Times Roman]

Good morning mate

I took the liberty of crunching out your numbers. Assuming you are at a moderate activity level, I believe I see what the problem is. Your TDEE calc is off. Actual TDEE is closer to 3,100 cals/day. So bump up your caloric intake to TDEE + 500 = 3600. Keep the 40/40/20 split. This means now consume 360 grams of protein per day. Start today with the new caloric intake. I would suggest waiting on the cycle until you see gains on the scale.

Post the foods you eat so we can look at that too. Curious how you arrive at your macros.

I'm aware of your age, (before any one starts pounding you for being too young). and if this is your third cycle, I am going to assume it is pointless to argue with you to wait the final year when your hormonal system is fully developed.

Post your diet and let's see

---Roman

[richardcs]

Many thanks!

Yes I'm 23 and did a cycle at 21 and 22 years of age. Looking back I should have waited but I was naive and wanted results. I also didn't really know what I was doing and put on lots of fat. By the time I'd cut the fat off I'm now sitting at 190lbs and 13-14% Bf.

My 'average day' changes daily, but below is a typical day...

Meal 1 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F)

Meal 2 - 5 full eggs (440cals, 36P, 0C, 32F)

Banana before workout....

Meal 3 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F)

Meal 4 - 300g chicken breast with 200g potato (569cals, 99P, 41C, 3F)

Meal 5 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F)

I also have about 8 tablespoons of sugar throughout the day with coffee, which is about 130cals and 32g carbs.

All in all that day works out at 3370 calories, 318P, 315C and 75F, making a 40/39/21 split. That's an 'average' day, but it's not set in stone and substitutes are sometimes made.

And before you say it... I LOVE chocolate protein powder mixed with oats so I'm not bothered by the repetition!

Thanks in advance for your response, I am fully expecting you to rip my diet apart and tell me it's awful!!

[Times Roman]

Many thanks!

Yes I'm 23 and did a cycle at 21 and 22 years of age. Looking back I should have waited but I was naive and wanted results. I also didn't really know what I was doing and put on lots of fat. By the time I'd cut the fat off I'm now sitting at 190lbs and 13-14% Bf.

My 'average day' changes daily, but below is a typical day...

Meal 1 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F) - reduce milk to 2% or 1% fat

Meal 2 - 5 full eggs (440cals, 36P, 0C, 32F) - right now, eggs are contributing more to fat calories than protein carlories. if you switch to liquid egg whites, you can reduce your protein intake, and by saving those calories, frees you up so you can eat more food containing protein.

Banana before workout....

Meal 3 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F)

Meal 4 - 300g chicken breast with 200g potato (569cals, 99P, 41C, 3F)

Meal 5 - 100g oats mixed with protein shake and 175ml milk (702cals, 59P, 69C, 13F)

I also have about 8 tablespoons of sugar throughout the day with coffee, which is about 130cals and 32g carbs.

All in all that day works out at 3370 calories, 318P, 315C and 75F, making a 40/39/21 split. That's an 'average' day, but it's not set in stone and substitutes are sometimes made.

And before you say it... I LOVE chocolate protein powder mixed with oats so I'm not bothered by the repetition!

Thanks in advance for your response, I am fully expecting you to rip my diet apart and tell me it's awful!!

Your diet is not awful

needs tweaking for sure.

no veggies? you need dark green and brightly colored veggies every day. if you don't like eating them just put them in the blender with one of your shakes (what I do sometimes)

personally, I find not all calories are created equally. for example, I'm more prone to lay on fat from oats and other grains than from fruit. I eat a lot of apples and bananas. upwards of six bananas and five apples a day. At 3,400 calories, I'm slowly losing on the scale, but thankfully, much bf%. You may consider such a switch and see what your results are. You might be pleasantly surprised to see similar results.

I've also gotten off the protein powder and made the switch to liquid egg whites. Cost per gram is similar, and more natural and less processing than whey. It is the basis of any blender drink. Each pint has 50 grams of pure protein. And it has a nice steady burn rate of between four and six hours. Liquid egg whites are six pints for $8.

not sure about the potato, other than a very cheap source of carbs and calories.

not sure about the 8 tablespoons of sugar daily. if you want to sweeten your coffee, you can put some cinnamon in the coffee and let it brew that way. there is also stevia. do NOT get the packets that say stevia, since 95% of the contents are NOT stevia. get the pure bulk powder that is 100%.

[richardcs]

Excellent thanks!

I admit my veg intake is bad, I often have broccoli with my chicken meal but I know it's not enough. I'll make a conscious effort to include more.

I know sugar isn't a positive input into my diet but I find it's a must in my coffee! I'll give the Stevia a go.

So in terms of upping my intake, you think I should aim for 3600 calories? How do you suggest I get there? Fruit and more eggs? Or drop 1 of the oat meals and replace it with something else?

I run my own business from home so have ample time to prep/cook, so I'm open to lots of suggestions.

Thanks again for your help