basal diet ?

[k6jatu37]

Im trying to make a diet for my 16 week'er of test prop and eq. This is my 3rd cycle. Im 6'1", 23yrs, 15%bf and 171lbs. Im using the information below. but i have some questions:

Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires to function at a resting position.
Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:
sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are your daily caloric requirements to maintain your existing bodyweight at the specified level of activity. If you want to increase your bodyweight, then the addition of 500 calories per day (3500 total additional calories over the span of one week) will result in an increase in bodyweight of one pound (minimum). Aim for a 1-2 pound increase per week to keep it healthy and to keep your body fat percentage under control. Your protein intake should be at a level of one gram per pound of lean body mass. You will need to know your body fat percentage to calculate that. Your carb intake should be sufficient to meet your daily requirements as per your level of activity. Try to stick with low glycemic, complex carb sources. Keep your fat intake under 60 grams per day and minimise your saturated fat sources. Avoid trans and hydrogenated fats completely. Maintain proper hydration throughout the day.

Use this to calculate your calorie intake while on cycle.

66+ (6.3 X 170) + (12.9 X 73) - (6.8 X 23) = 66 + 1071 + 941.7 - 156.4= 1922.3=BMR

144.5 of lean body weight (@15%)
sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2= 2306
lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375= 2642
moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55= 2979
very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725= 3315
extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9= 3651

If im going to be lifting 3-5 days a week and cardio 2-3 times a week for 35 minutes I would need between 3000-3300 calories a day to maintain my current body weight, correct? My other question is should the weight number I use with this formula be the weight I want to achieve (190lbs)? Either way, how am I supposed to be eatting to achieve my cycle goals:
190lbs and 13% bf over the next four months?

Thanks for advice!

[1buffsob]

Bro, I'm in no way trying to flame you, so please don't take this the wrong way. But having a lbm of 145lbs and being 6'1", not to mention this is your THIRD cycle, you are in no way ready for aas.

The fact that you are here trying to get help on your diet shows you're willing to put forth the effort to achieve your goals. But your questions lead me to believe that you have no experience in proper dieting techniques. Please hold off on your juice until you gain the right knowledge to make and keep gains. You are nowhere near your genetic potential. And your goal of 190lbs and 13% bf are easy to achieve given proper diet and training.

[dalcowbag]

your number of kcal's looks fine for what your tryng to do, now post up your actually diet (after checking out the stickies of course) and we can help you with that, your macro breakdown ect. ect.


DCB

[k6jatu37]

well 3000-3300 seems to be maitenance but how many calories to reach 190 lbs (20 pound gain) and lose about 4%bf.. 4000, 4500? i wasnt sure if i should plug my desired weight into the formula. i guess il be doing trial and error and i will start with 4000 calories.

my most important question is what macronutrient ratio should i use?

[brutesinme]

easy to figure out. 4000 calories. 171 lbs = 342 g protein. moderate fats say 75-100g. rest carbs.

[MarkyMark]

Bro, I'm in no way trying to flame you, so please don't take this the wrong way. But having a lbm of 145lbs and being 6'1", not to mention this is your THIRD cycle, you are in no way ready for aas.

The fact that you are here trying to get help on your diet shows you're willing to put forth the effort to achieve your goals. But your questions lead me to believe that you have no experience in proper dieting techniques. Please hold off on your juice until you gain the right knowledge to make and keep gains. You are nowhere near your genetic potential. And your goal of 190lbs and 13% bf are easy to achieve given proper diet and training.

BUMP ...

Progress is 80+% Diet .. Never forget that ... LEARN LEARN LEARN !!!
Knowledge is progress...

[SwoleCat]

3rd cycle????

That should probably tell you something. At 6'1", you could easily get over 200 lbs. naturally if you had the correct tools.


~SC~

[1buffsob]

3rd cycle????

That should probably tell you something. At 6'1", you could easily get over 200 lbs. naturally if you had the correct tools.


~SC~

We are all willing to give advice k6jatu37, and the guys around here know what they're talking about. Please reconsider cycling at the moment. It will only be a waste. You can achieve your goals naturally with a proper diet and training routine.

[WHOADY4SHOADY]

Lay off the sauce man. You need to get your diet and workout straight.

[k6jatu37]

thanks guys but the first two cycles were ass... primo/winstrol without PCT and a dbol/deca cycle which was ok.

im ready to do test which should have been the first cycle.
someone help with the diet here or what... i know its trial and error but 2g protein/ lb body weight, isnt that a lot! nobody was specific... maybe there is better info out there that i cannot find.

[ndmand4u]

a little young for three cycles

[slob]

primo/winstrol without PCT and a dbol/deca cycle which was ok.

dbol and deca..
couldnt think of a worse cycle if i tried.