How many calories do you eat?
If i wanna grow, 20-24 X my body weight = how many calories a day… (for example currently I’m 237 X 24 = 5688)
To maintain, about 15-18 X bw…
When I cut for a show I go as low as 7-10.. ouch!
I typically break down my calories by food groups into these ratios.
60% protein body weight X 1.5 to 2.0 = grams of pro
30% carbs rice, oatmeal and Leafy greens
10% fats nuts, olive oil, fish/flax oil caps
June 30, 2008 at 6:49 pm
You don’t eat any fiber?
July 2, 2008 at 4:04 pm
oatmeal and nuts have fiber in them…
July 7, 2008 at 9:46 pm
So do leafy greens
August 9, 2008 at 1:50 am
Thanks for the diet tips—they will really help me.-
August 20, 2008 at 11:57 am
That makes sense. I’m in the "grow" phase, and to me it’s hard eating so much food. I take a protein supplement which helps add calories, but I may need a weight gainer to help me more easily reach my daily caloric goal (about 3300/day)
August 21, 2008 at 12:01 pm
Great info thanks for posting. It seems I’m in a perpetual bulk but I do take breaks from the carbs and get some of the fat and water off. If I keep gaining like this I’m gonna go on a serious cut at some point. I got some abs that need to be shown.
September 21, 2008 at 9:12 pm
when and for how long are you in each stage (grow, maintain, cut)? I have no contest to prepare for just want to get more defined, should I the 10xbw or use 15xbw right now i’d say i’m eating approx 13 or 14xbw but that was before I found this post
September 22, 2008 at 9:46 am
It’s kinda of a trial and error process. If over a weeks time you seem stalled, lower your cals a bit. Of course the amount of cardio/lifting and times at the gym per day will have a huge effect on this too. My other blog give some good guidelines for getting more defined.
October 4, 2008 at 9:12 am
im 6′2 210 right now but the scale always reads the same and im in the gym 5 days a week at 530 in the morning.If u look at my pic ull see that i am a lil pudgy in the waist while everything else looks good. is it possible that even with some belly fat, that i still need to increase my diet?Im just mostly scared of stepping out and trying for fear of gaining something i cant get rid of. Any help would be used to the greatest of my ability and thanks for your time as i understand that you are a busy person and have obligations to fullfill. thanks
October 15, 2008 at 12:59 pm
If you have excess fat on your body there is one of two things going on.
One… you’re eating too much food or Two… you are not exercising enough! You can correct this problem by one of two things.
One… eat less and maintain the same activity levels or Two… exercise more and continue to consume that same amount of calories.
Hope this helps… m
December 1, 2008 at 3:05 am
hi,
i m 75kgs and i have been workin out seriously since june ‘08, though i was workin out for 3 yrs before that.could u tell me how i can get a ripped body expecially Abs? i hv been takin 1 scoop of whey protein and 2.5g of creatine monohydrate post workout.will that be sufficient? i have also started havin 6egg whites in the mornin n 6egg whites for dinner.m i going in the right direction? could u please suggest a diet plan for me?
i m a final year engineering student, livin alone in an apartment.i workout from 6pm-7.30pm on 6days (sunday-break)
January 5, 2009 at 2:02 am
Thatis some great information.
I have a few questions if you have time?
I am an endomorhs body type.
I am trying to gain mass without gaining so much fat. Would I still multiply my body weight by 20 -25 for bulking? I have a good bit of fat in my mid section.
Should I limit my carb intake?
What do you recommend for post workout nutrition? I was taking whey dextrose and maldexintrose. I read that being a endomorphsbody type I should avoid the dextrose and use oatmeal for apost workout carb? What would you suggest?
Thanks for all the help you can give
Stacey
April 3, 2009 at 4:03 pm
id say that sounds right, i eat around 3000-3500 calories a day and weight 190lbs, but have been slowly growing since last year.
June 1, 2009 at 2:12 am
Before i read this blog, i really have no clue as in how much i should eat as a guide line.
Thanks for the Info and i will try that for my bulking too.
I am around 60kg now. I want to hit 65 kg. I only left another 3 months to go for the dateline. I want to ensure that my BF keeps low and pack on some lean mass on my legs.
Really hope i can do it. Appreciate it.
June 30, 2009 at 9:58 pm
I train late in the evening how do I get my post workout meal and still control late night carbs
July 19, 2009 at 11:16 pm
hey man reading your blogs has been incredibly helpful and inspiring. I want to look like you now and when I’m your age…no offense. Thank you for making training and eating a lot easier on me. Thanks again.