TweetRatio of what? Macronutrients? I like 40/40/20.
If youre talking about total caloric intake, figure your basal metablic rate.
Tweetwhat ratio does everyone use to determine caloric intake while bulking?
20/pound of body weight?
TweetRatio of what? Macronutrients? I like 40/40/20.
If youre talking about total caloric intake, figure your basal metablic rate.
Tweethey 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.
Tweetsorry 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)."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.
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
TweetYou 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.
Tweetthx , 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?
TweetI got this from M&F a long time ago. It's periodization for your nutrition. For the Growth Phase, here is what is reads: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
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.
TweetThats 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.
TweetI 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.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.