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**shyster** · 08-10-2003, 03:50 PM

goals? whats your current stats? i wouldn't use either of tose personally. what does age have to do with it? i know guys 20 years older than me in better shape than me, so why would that effect your calorie needs(excluding little kids and people over 70'ish)? Are you bulking, cutting or just maintenance?

**Gearhead** · 08-10-2003, 05:31 PM

yea what shyster said. What is your stats and what are you trying to do bulk or cut. Good rule of thumb that i have read is that you take your body weight and multiply it by 12 to get the calories you need to maintain your current weight. If you want to gain weight simply increase cals and decrease to loose. Thats just general info wich you many want/need better info on the subject

**DOA** · 08-10-2003, 07:10 PM

What does BMR stand for?

**gotgear?** · 08-10-2003, 07:21 PM

im trying to diet right now, so i need to know how many calories i need to consume per day.

daily caloric intake - 500

the problem is i cant find the daily caloric intake total i need to plan my diet because i dont which formula to use.

right now i workout 3 days a week and do a hour on the treadmill on the other 4 days.

my up comming cycle is the following:

week 1-3: 25mg dbol per day
week 1: 1500mg test ethn and eq
week 2-8: 500mg test ethn and eq
week 9-14: 20mg var and 50mg winny per day

.25mg liquidex thru whole cycle.

current stats:

220lbs
13%bf

**4play** · 08-10-2003, 08:09 PM

hey gotgear, yellowjacket would know more about the Harris Benedict Formula, maybe he can comment on it and if he uses it, tell his results.

**shyster** · 08-10-2003, 11:12 PM

Originally posted by estanozolol
I assume age is in there because metabolism generally slows down as you get older and therefore would require fewer calories.

which would vary person to person. i know alot of fat kids and alot of skinny adults who both do no exercise. get my point?

**4play** · 08-12-2003, 02:02 AM

YellowJacket

YellowJacket, can you give any info. on this subject

**MrRTTB** · 08-13-2003, 12:14 AM

My advice is to eat what you normaly would need to eat not to gain or loose, for me that is bw x 16(with daily activity included).

I would then hit up with more cardio and concentrate on that + weight training. If you have the goals to sheed fat and still not loose muscle, maybe even gain some size or atleast get better "cuts" on different places on your body I would recommend starting high in calories and never to go down under BW x 14.

It also a lot in your diet and the timing itself of your meals. By eating smaller meals during the day and lower carbs as the hours goes by, the fatreduction will be greater than if you eat a big carbmeal just before bedtime.

While at the gym I would not concentrate on burning fat, but rather building muscle(breaking down muscle tissue). Many do not eat much before their session because they like to burn off fat, but I beleeve that is the wrong approach to this. Rather eat carbs, and protein for energy and to be able to go full out without hitting the wall or burning off too much muscle while working out, thn take 10-20 minuter post workout on the stairmaster to sheed some fat away.

I've met lots and lots of people with the goals to get shredded and they start with adding massive ampounts of cardio + lowering the cals. The results they get are not impressive, more like pathetic and sad.

So my advice

Do not focus on a total ampunt of calories per day, atleast not in the beginning. Start with lowering your carbs by maybe 100grams per day, and increase cardio.
At the gym lift to gain moscle and not burn off fat, you can burn off fat at night and during the day + of course while doing cardio for 30-40 minutes low intense on a emty stomach..

**armani1072** · 08-24-2003, 01:25 AM

you gotta eat big to get big. If you are trying to put on lean mass with the workouts that you are doing you could probably be able to take in between 3000 and 4500 calories per day. It would be best to spread these calories out between 7 and 9 meals per day around every two hours or so to speed up your metabolic rate. The first two to three weeks of this you will gain some weight but after that if you keep it up you will soon be burning fat in your sleep. It also helps to take in about 1.75xyour body weight in protien. Don't worry too much about the carbs especially if they are complex carbs and low in fat, you need your energy through out your day. Here is what one day looks like for me.

3:30am Lite Breakfast (1 hour before workout)
1/2 cup yogurt (plain & fat free)
1 Piece of Fruit
8 oz. Protein Shake (100% Whey GNC)
6:00am Mid Workout Snack (need more carbs)
1 Oatmeal Bar (high Calorie)
8:00am Breakfast
3 Whole eggs (hard boiled)
4 Egg whites (hard boiled)
1 Cup Yogurt (plain)
8oz Protein Shake
10:00am Meal Supplement
16oz Myoplex (EAS)
12:00pm Lunch
1 Baked or Grilled Skinless Boneless Chick. Breast
1 Cup Mixed Vegetables
1 Cup Brown Rice
8oz Protein Shake
2:00pm Meal Supplement
16oz Myoplex
4:00pm Lite Dinner
1 Cup Yogurt (plain)
1 Cup Cottage Cheese (fat free)
6:00pm Dinner
1 Grilled Salmon Fillet
1 Baked potato (plain)
1 Cup Mixed Veggies
8oz Protein Shake
8:00pm Meal Supplement
16oz Myoplex
10:00pm Before Bed
8oz Protein Shake

this comes out to about 3800 calories, 400g Protein, 350g Carbs, and 50g Fat. it has been working good for me. One thing also you may want to take something like fiber supplement aswell 3 times a day to keep regular with all this intake. Good luck.

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