Quote Originally Posted by BradleyLeathers View Post
My BMR = 2853.34, so... Are you like 6'5" 240 lbs with a low body fat percentage? I'm guessing no and therefore, your BMR is not 2853.34. Your TDEE however could be. TDEE = BMR x Energy expenditure multiplier (1.3 for an average guy these days). An average BMR is between 1600-2000.

  1. 3353.34 should be my daily consumption in order to gain a pound a week? More complicated than that. The food choices and the ratio of carbs/fat/protein will dictate what type of pound your gaining. If protein is high, carb choices are solid and structured around your workout schedule properly, etc... and of course your workouts/rest are in check - you could gain a lot of lean muscle. Emphasis on could, genetics play the biggest role.
  2. Should I model it after the sample diet, only according to my BMR? If so, For a start that's fine but then, crunch the numbers and post the diet for us to critique. Those threads are out-dated and that diet can be much improved upon.
  3. What would the ratio between CARBs/PROs be total for the day? Also, 40/45/15 is a good start if the goal is simply gaining mass (pro/carb/fat)
  4. Should I keep the ratios between CARBs/PROs/FATs the same for each meal and then adjust appropriately as I continue with the diet? No, I wouldn't eat high carbs when you don't need energy even if I were bulking. Before bed, on non-workout days, when you're sick, when you're at a desk and have a very sedentary day - carbs are energy and even on a bulk shouldnt be consumed in the same incriments at every meal. Protein/fat should be pretty consistent IMO. An example would be a high carb breakfast, a high carb pre/post workout meal, moderate in other meals, low-low before bed.
  5. If I'm comfortable with a lot of dairy and pastas, is that OK or should I put meats in there? Not OK. Dairy in the form of fat free milk can be used for shakes and oats and stuff if you tolerate it well when bulking and whole grain pasta can be used as a carb source. Meats are the foundation of your diet however- milk and pasta are not lean protein sources.... fish, chicken, lean mince, eggs, etc - at least 30g of protein via these sources at each meal.
  6. Can I post my adjusted diet on here when I'm done for corrections? Please, I'll have many

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