How many calories should I be getting?

[Manic Behavior]

Ok, I'm going to be starting a summer bulking det soon (I know, but I cut over the winter, I don't have much time to go to the beach anyway) My stats are: 195lbs @ 8%, 22 yrs, 5'7". I will be using anadrol, EQ and Test for a 10 week cycle. How many calories should I be getting a day so that I am maximizing muscle gain, but keeping fat gain to a min.

[muscle_n_blood]

depends on your training, lifestyle activities, metabolism, too many other factors to really say. I know when I'm gaining, life is a meal. If i'm not gaining a little fat, I'm not gaining any muscle size or strength either

[YellowJacket]

You'll have to figure your basal metabolic rate, there's too many variables like mentioned above for someone to guess.

[prolangtum]

as they said many factors, but if your trying to minimize fat gain, i would go moderate carbs, try for around 4k cals, 350g protein, 300g complex carbs )except post workout, and around 125g of mostly healthy fats. This is what worked well for me at 200 lbs, but your metabolism is much different than mine. Factor in you basal metabolism, and wether or not your carb sensitive

[italia215]

i dont have the exact equation right in front of me for BMR, but i do know mine is roughly 1800 cals/day. im 5'11" 195 and 20 yrs old. yours is somewhere close to that im sure. probably doesnt help much but there it is.

[YellowJacket]

Originally posted by italia215
i dont have the exact equation right in front of me for BMR, but i do know mine is roughly 1800 cals/day. im 5'11" 195 and 20 yrs old. yours is somewhere close to that im sure. probably doesnt help much but there it is.

Then you probably have the wrong equation. Thats much too low, its going to be around 3K.

[italia215]

no flame cause im seriously curious, but you're saying some one could burn 3k cals in a day doing nothing? am i wrong but isnt your basal metabolic rate how many cals your body burns to maintain vital functions in a 24hr period?

ok i found the equation:

estimated body surface area: (5'7" 195) = 2 (m2)
BMR (kcal/m2/h): (22yr old male) = 39.2
2 x 39.2 = 78.4 kcal/hr
78.4 kcal/hr x 24 = roughly 1800 cals
im sure more due to being only 8%bf but i dont know about 3k

seriously no flame, ive just got the info right in front of me. it could always be wrong too.

[YellowJacket]

Originally posted by italia215
no flame cause im seriously curious, but you're saying some one could burn 3k cals in a day doing nothing? am i wrong but isnt your basal metabolic rate how many cals your body burns to maintain vital functions in a 24hr period?

ok i found the equation:

estimated body surface area: (5'7" 195) = 2 (m2)
BMR (kcal/m2/h): (22yr old male) = 39.2
2 x 39.2 = 78.4 kcal/hr
78.4 kcal/hr x 24 = roughly 1800 cals
im sure more due to being only 8%bf but i dont know about 3k

seriously no flame, ive just got the info right in front of me. it could always be wrong too.

ITs the amount of calories you need to maintain your current bodyweight..... here's the Harris-Benedict formula.


Take your height in INCHES then convert it to CM(2.54 CMs per Inch), write that down. Then take your weight in LBS and convert it to KGs (divide your weight by 2.2)
Next go with the Harris-Benedict Formula:
66 + (13.7 X WT) + (5 X HT) - (6.8 X A) =
WT= Weight
HT = Height
A = Age
After plugging in that formula, circle that number. Next choose your activity factor:
Sedentary- ( little to no exercise) X .3
Moderate - (what most of us probably are) X .5
Heavy - (Extreme trainers, quite rare) X.75

-Take the number you circled multiply that by either .3, .5 or .75 depending on what your activity factor is. Like I said most of us are probably moderate, you guys who've been trainig for 5+ years pretty hard and combine cardio with weight training are more than likely Heavy, but be honest with yourself, this is for you, not your friends and people you wish to impress.

* Last step- Thermic food effect. Take your orginial BMR(the # you circled) add it to the new number(BMR + activity factor) and multiply that .10. Equation looks like this: (BMR + AF) X .10
***This Thermic food effect # must be ADDED to your BMR + Activity Factor!
*This final number if the total amount of calories you need to MAINTAIN YOUR CURRENT BODYWEIGHT!

[italia215]

ok i think were talking about two different things then. cause im JUST talking about BMR. not about maintaining/losing/ nor gaining weight. just the BMR.

i cut and pasted a few definitions i found:

-Our Basal Metabolic Rate (or Resting Metabolic Rate) is the number of calories we need to burn in order to fuel essential bodily processes and keep our organs and tissues in working order. Typically, this accounts for 60 per cent of all calories consumed. The heavier the person, the more calories he/she needs to fuel these essential processes.

-basal metabolic rate: the measure of the total energy utilized by the body to maintain those body processes necessary for life; the minimum level of heat produced by the body at rest.

-BMR: based on a 24-hour period, this is the rate at which the body burns calories to maintain vital functions, including respiration, heart beat, circulation, and maintainance of body temperature.

i think we were talking about two different things. im not factoring in activity level. just wanted to clear that up.

[YellowJacket]

Originally posted by italia215

i think we were talking about two different things. im not factoring in activity level. just wanted to clear that up.

I see, but if you're not factoring in activity factor, you're getting an inaccurate number.

[italia215]

i found the formula you used and also the one i have. they both claim to give you your BMR reading. so apparently there's two definintions for BMR. cause one is just cals needed for vital energy, and the other is cals burned throughout the course of a day including activities. so i guess were both right!