How many calories?

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Nicholas_Weir
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Re: How many calories?

#16 Postby Nicholas_Weir » Fri Dec 09, 2011 10:03 pm

How are your gains? are you gaining muscle mass, fat? If you are gaining then it is fine, if you arent, then bump it up 100-200 cal a day and moniter how your body responds. There is no set amount od calories for any given height, weight ratio (there can be a guideline but not a near exact value). It is not rocket science; for if it were, half of the bodybuilders in the world wouldn't have been able to gain the muscle they did!

However, in saying that, start at 3000 and see how it goes.

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klaatu21
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Re: How many calories?

#17 Postby klaatu21 » Sat Dec 10, 2011 2:03 am

I don't appear to be gaining either?! Is that just a case of not eating enough? I do shift work so I'm really struggling to get an eating routine down

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Re: How many calories?

#18 Postby klaatu21 » Sat Dec 10, 2011 2:05 am

And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts?

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Re: How many calories?

#19 Postby vegansludge » Sat Dec 10, 2011 8:40 pm

klaatu21 wrote:And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts?


I always recommend counting calories. Why? Because people either over- or -under-estimate their intake (usually the opposite of what they're trying to accomplish) and, therefore, end up spinning their wheels trying to accomplish their goals. Just because you think you're eating over your maintenance doesn't mean you are - to see real progress and changes, you have to track your calories/macros and be consistent with your diet, training, and counting.
"When in doubt, squat and run hills." - Jim Wendler

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Nicholas_Weir
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Re: How many calories?

#20 Postby Nicholas_Weir » Sat Dec 10, 2011 11:29 pm

vegansludge wrote:
klaatu21 wrote:And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts?


I always recommend counting calories. Why? Because people either over- or -under-estimate their intake (usually the opposite of what they're trying to accomplish) and, therefore, end up spinning their wheels trying to accomplish their goals. Just because you think you're eating over your maintenance doesn't mean you are - to see real progress and changes, you have to track your calories/macros and be consistent with your diet, training, and counting.



+2

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Re: How many calories?

#21 Postby klaatu21 » Sun Dec 11, 2011 2:04 am

Do you know of an app or a web site that can help keep track of the numbers? It's such a daunting task, and what's a good macro ratio to use?

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Re: How many calories?

#22 Postby Nicholas_Weir » Sun Dec 11, 2011 7:34 am

klaatu21 wrote:Do you know of an app or a web site that can help keep track of the numbers? It's such a daunting task, and what's a good macro ratio to use?




This is what I use:



http://www.myfitnesspal.com/

Fast, effective, and if you have trouble, just google how to use it and you will be fine :D

And here is a link to calculate your total daily energy expenditure quickly, note: it is the most accurate one i have found so far, besides calculating it manually:

http://nutritiondata.self.com/tools/calories-burned

Best of luck, and if you have any questions feel free to ask.

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Re: How many calories?

#23 Postby klaatu21 » Sun Dec 11, 2011 10:09 am

do 3212 calories a day, so should i go for about 3500 to go for lean mass gains? and what percentage should be protein/carbs/fat?

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Re: How many calories?

#24 Postby klaatu21 » Sun Dec 11, 2011 10:38 am

so acording to that site i need 55% carbs, 15% protein and 30% fat does that sound ok?

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Re: How many calories?

#25 Postby Nicholas_Weir » Sun Dec 11, 2011 6:44 pm

klaatu21 wrote:do 3212 calories a day, so should i go for about 3500 to go for lean mass gains? and what percentage should be protein/carbs/fat?



Well to work out your calories needed for lean mass gains, multiply 3212 calories by 15-20% and add that value to the 3212 calories.

(in the instance below we are multiplying by 20%, you can do fifteen though if you want slower and slightly cleaner gains)

So: 3212 x 0.2 = 642.4 calories

3212 +642.4 = 3854.4 calories

(Below is with 15%)


3212 x 0.15 = 481.8 calories

3212 + 481.8 = 3693.8 calories


Conclusion, eat between 3693.8 calories and 3854.4 calories per day for lean muscle gains.


Note: In most cases 500 is a pretty accurate variable to go by, however the method above is prefferred among more people.

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Re: How many calories?

#26 Postby Nicholas_Weir » Sun Dec 11, 2011 6:51 pm

klaatu21 wrote:so acording to that site i need 55% carbs, 15% protein and 30% fat does that sound ok?



If you click 'Change Your Fitness Goals' you will see 2 options: a guided setup and a custom setup

In the guided setup you cant change your macronutrient ratios, however, in the custom set up you can.

Personally I have a:

55/20/25 split (c/p/f)

or a:

60/20/20 split (c/p/f)


I can't really give you much advice on the best macro split as everyone varies greatly, some work better on higher fat, lower carbs; others work better with a higher carbs, lower fat diet.

My advice with macros: Experiment week by week until you find the best one suited for you.

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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vegansludge
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Re: How many calories?

#27 Postby vegansludge » Sun Dec 11, 2011 9:37 pm

Nicholas_Weir wrote:I can't really give you much advice on the best macro split as everyone varies greatly, some work better on higher fat, lower carbs; others work better with a higher carbs, lower fat diet.

My advice with macros: Experiment week by week until you find the best one suited for you.


Everything in Nicholas's posts is spot on. Though, I'd give it 2-3 weeks just because it'll take a little while for the body (and mind) to adjust between high fat or high carb; also don't forget to try out cycling (high-carb/low fat on lift days; lower-carb/higher fat on non-lift days) because that does wonders for some people, too.
"When in doubt, squat and run hills." - Jim Wendler

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Nicholas_Weir
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Re: How many calories?

#28 Postby Nicholas_Weir » Mon Dec 12, 2011 12:58 am

vegansludge wrote:
Nicholas_Weir wrote:I can't really give you much advice on the best macro split as everyone varies greatly, some work better on higher fat, lower carbs; others work better with a higher carbs, lower fat diet.

My advice with macros: Experiment week by week until you find the best one suited for you.


Everything in Nicholas's posts is spot on. Though, I'd give it 2-3 weeks just because it'll take a little while for the body (and mind) to adjust between high fat or high carb; also don't forget to try out cycling (high-carb/low fat on lift days; lower-carb/higher fat on non-lift days) because that does wonders for some people, too.



Good note! 2-3 weeks would be much better than my reccommended 1 week.

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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viewtopic.php?f=24&t=26321


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klaatu21
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Re: How many calories?

#29 Postby klaatu21 » Mon Dec 12, 2011 2:20 am

Wow thanks every one, now I have the mammoth task of planning my meals now, do either of you have an example I can work from?

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Re: How many calories?

#30 Postby klaatu21 » Mon Dec 12, 2011 4:48 am

I know this is a rediculous question but I should count carbs and the like from veg and fruit too shouldn't I?


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