Question:
clean bulk calorie advice
i'm clean bulking, but struggling to work out just how many calories i need. at first i didn't worry whether i was going 200 or so calories over what i needed as it would optimise growth but i realised over a 6 month period that would amount to about 6lbs of fat which i'd rather not gain.
i am 5"9, 146lbs and about 16 - 18% bodyfat. so far i have been eating 2700 clean cals a day with about 180 - 200g protein, 70 - 90g fat and 200g carbs. i am doing a full body routine (rippetoes) 3 days a week, mon, wed and fri. i also cycle 3-4 times a week. i cycle for about an hour and do about 12 miles a session except on sunday when i do two 10 mile rides.
so i was thinking 2500 - 2700 on days i lift or cycle (except for sunday i'd go for about 3000) and 2300 on a day that i don't do anything.
am i over-thinking this? should i just eat 2700 everday as long as i exercise except 3000 on sunday?
i'm clean bulking, but struggling to work out just how many calories i need. at first i didn't worry whether i was going 200 or so calories over what i needed as it would optimise growth but i realised over a 6 month period that would amount to about 6lbs of fat which i'd rather not gain.
i am 5"9, 146lbs and about 16 - 18% bodyfat. so far i have been eating 2700 clean cals a day with about 180 - 200g protein, 70 - 90g fat and 200g carbs. i am doing a full body routine (rippetoes) 3 days a week, mon, wed and fri. i also cycle 3-4 times a week. i cycle for about an hour and do about 12 miles a session except on sunday when i do two 10 mile rides.
so i was thinking 2500 - 2700 on days i lift or cycle (except for sunday i'd go for about 3000) and 2300 on a day that i don't do anything.
am i over-thinking this? should i just eat 2700 everday as long as i exercise except 3000 on sunday? i think that looks good, dont go any lower. you have a slim chance of getting fat if you are doing ripptoes and cardio.
you should start at 2400 every day, and then see where that gets you. if after two weeks you've gained more than 2 pounds, cut back 250 calories. if you've gained less than that, add another 250. you should eat the same amount every day, as your body needs a constant supply of energy to heal and grow.
You could use your body weight x 15 and add 250 to 500 over that number to gain lean mass.... start on the lower end to see how you respond to the calories added.... it worked for me...
i'm clean bulking, but struggling to work out just how many calories i need. at first i didn't worry whether i was going 200 or so calories over what i needed as it would optimise growth but i realised over a 6 month period that would amount to about 6lbs of fat which i'd rather not gain.
i am 5"9, 146lbs and about 16 - 18% bodyfat. so far i have been eating 2700 clean cals a day with about 180 - 200g protein, 70 - 90g fat and 200g carbs. i am doing a full body routine (rippetoes) 3 days a week, mon, wed and fri. i also cycle 3-4 times a week. i cycle for about an hour and do about 12 miles a session except on sunday when i do two 10 mile rides.
so i was thinking 2500 - 2700 on days i lift or cycle (except for sunday i'd go for about 3000) and 2300 on a day that i don't do anything.
am i over-thinking this? should i just eat 2700 everday as long as i exercise except 3000 on sunday?
Answer:
i'm clean bulking, but struggling to work out just how many calories i need. at first i didn't worry whether i was going 200 or so calories over what i needed as it would optimise growth but i realised over a 6 month period that would amount to about 6lbs of fat which i'd rather not gain.
i am 5"9, 146lbs and about 16 - 18% bodyfat. so far i have been eating 2700 clean cals a day with about 180 - 200g protein, 70 - 90g fat and 200g carbs. i am doing a full body routine (rippetoes) 3 days a week, mon, wed and fri. i also cycle 3-4 times a week. i cycle for about an hour and do about 12 miles a session except on sunday when i do two 10 mile rides.
so i was thinking 2500 - 2700 on days i lift or cycle (except for sunday i'd go for about 3000) and 2300 on a day that i don't do anything.
am i over-thinking this? should i just eat 2700 everday as long as i exercise except 3000 on sunday? i think that looks good, dont go any lower. you have a slim chance of getting fat if you are doing ripptoes and cardio.
Answer:
you should start at 2400 every day, and then see where that gets you. if after two weeks you've gained more than 2 pounds, cut back 250 calories. if you've gained less than that, add another 250. you should eat the same amount every day, as your body needs a constant supply of energy to heal and grow.
Answer:
You could use your body weight x 15 and add 250 to 500 over that number to gain lean mass.... start on the lower end to see how you respond to the calories added.... it worked for me...