bulking!

[iamcdn]

what ratio does everyone use to determine caloric intake while bulking?

20/pound of body weight?

[YellowJacket]

Ratio of what? Macronutrients? I like 40/40/20.

If youre talking about total caloric intake, figure your basal metablic rate.

[4play]

hey YellowJacket do you have any good site that tell you how to figure your basal metablic rate. So i take it you can use the 40,40,20 while bulking as with dieting. Somone told me to try a 50,30,20. Whats your input on this. For somone wanting to gain as much muscle mass as possible with a slight to min. gain in bodyfat.

Cycle will be something like this
12weeker
Week 1-4 Prop. 100-200mg EOD
Week 1-4 anadrol 100mgs day
Week 1-9 Test Enath. 750mgs split into 2 days
Week 1-10 EQ 600mgs split into 2 days
Week 2-12 Fina 100mgs EOD
Week 9-12 Test Prop. 100-200mgs EOD
Week 1-15 Liquidex .5 EOD
Week 13-15 Clomid
and cant make up my mind on wheather to run
Weeks 7-12 Winny 50-100mg EOD(injectable) or
Weeks 9-12 Dbol 40-50mgs ED
and would it hurt to run these to together the Winny and Dbol @ the end. I mean BL use to make a winny and anadrol combo in pill so would it be that bad.

And Im looking to run 2 bulk cycles bak 2 bak, thats why i ask about the 40,40,20 or the 50,30,20 diet.

My other supplements in their would be either ala or R-ala but i dont know how much to take of them. And B12 same thing how much to take. And of course a multi. vitamin and maybe some thermo's.
Thankz for the help and info.

[iamcdn]

Originally posted by YellowJacket
Ratio of what? Macronutrients? I like 40/40/20.

If youre talking about total caloric intake, figure your basal metablic rate.

sorry i wasn't clear. i didn't mean the macronutrients..i think that im going to go 40/30/30, because John Berardi suggest "Those with moderate insulin sensitivity tend to do best on diets that are more isocaloric (30% carbs, 40% protein, 30% fat)."

what my goal for the post was a concensus on how how people find their caloric intake for a bulking cycle? what formulas do they use? do they use lean body mass to determine it or total body mass? do they use harris-benedict formula? or simply bodyweight multiplied by a factor or say 17 or 20? or anything more elaborate?

hopefully this was clear, ill try to be more clear next time

[YellowJacket]

You can use a random number, like say 18 or you can use the Harris-Benedict formula and get an exact number and add 350-450 calories to that.

[iamcdn]

thx , i know i can do any of that

just wanted to see what everyone else did for it

what do you use to find your maintence cals?

[Blackfoot]

Originally posted by iamcdn
sorry i wasn't clear. i didn't mean the macronutrients..i think that im going to go 40/30/30, because John Berardi suggest "Those with moderate insulin sensitivity tend to do best on diets that are more isocaloric (30% carbs, 40% protein, 30% fat)."

what my goal for the post was a concensus on how how people find their caloric intake for a bulking cycle? what formulas do they use? do they use lean body mass to determine it or total body mass? do they use harris-benedict formula? or simply bodyweight multiplied by a factor or say 17 or 20? or anything more elaborate?

hopefully this was clear, ill try to be more clear next time

I got this from M&F a long time ago. It's periodization for your nutrition. For the Growth Phase, here is what is reads:

Step 1: BMR x 12
Example 200lbs x 12 = 2400 cals per day

Step 2: Determine exercise cost.
Growth Phase is 0.05 for weights and 0.09 for cardio.
Ex: weight training cost = 0.06 x 60 min x 200lbs = 720.
Ex: cardio cost = 0.09 x 30 min x 200lbs = 540.
Total exercise cost: 1260 cals.

Step 3: Add BMR and Exercise cost (2400 + 1260 = 3660 cals).

The macronutrient split they recommend for the Growth phase is:
25 protein
60 carbs
15 fats

They have other phases too. Strength, Shredding and Recovery. If you're interested I can give you those too.

Hope it helps bro.

[YellowJacket]

Thats a decent formula, but 12 is a random number and it doesnt include the thermic effect of food. If you search for BMR* around here, Ive posted the exact formula more than once.

[Blackfoot]

Originally posted by YellowJacket
Thats a decent formula, but 12 is a random number and it doesnt include the thermic effect of food. If you search for BMR* around here, Ive posted the exact formula more than once.

I agree 12 is kind of random. It also doesn't take into account your body type (Endo, Meso, or Ecto.). For most of us, me anyway, it's a good guide.

[iamcdn]

take a look: