3,000+ calories.....

[JKurz1]

--------------------------------------------------------------------------------

Damn, never thought it would be so friggn hard. I did the calcualtions to a tee and it came to about 3,900 to bulk clean. Have a very hard time believing that since my cardio is now just stationary bike for 40 mins 3x a week and training is 5x a week....job is in an office, so i sit all day. Plus, I'm about 6'2, 175 and 8-9%. So, I was going to start at 3,000 but it's rough. This week especially, since I've been off on vaction. Training daily, but only getting in a few meals. For example, I rode this am, had breakfast, and lunch at noon. I'll go train at 2pm, have a shake and then a meal.......then maybe some wine and have a night shake, but the cals have to be on the low end....tips or tricks? If you feel yourself falling short, is it kosher to add in the excess carbs late night or bad idea?

 

[dr_skier]

2 words: Eat Everything...
-never leave home without protein (bar, shaker)
-be sure to be eating e3h

 

[alopez]

bro what i do is on those days i just fill my self with shitty calories such as mcdonalds or any fast food restaurant. it's obviously not good but oncwe in a whiel to reach those calories aint going to kill either

 

[LT3]

Ye bro, eat those 3000-4000 cals of clean food then eat like 1000-2000 clas of junk. you are bulking

 

[Workout King]

I eat mcdonalds even when not bulking Hell I had to fight just now to keep from picking some up on the way home from my hair-cut, when I was planning on already making johnsonville brats... Yeah, junk food is def the way to go.

 

[Alex H]

Take your body weight and multiply it by 17.
Anything less than that number = cutting.
Anything over that number = bulking.

If your 175 then you need at least 2,975 calories a day to maintain your weight. It's ok to cheat at McDonalds once a week. For times when you can't make a meal fix yourself a MRP shake. The calories are MUCH cleaner than junk food. I drink ON's Serious Mass with 2% milk every morning. Thats 1,700 calories in one meal. If you can't make yourself eat more than 3,000 calories a day then bodybuilding might not be your thing.

If any of you bros on gear are eating McDonald's frequently to bulk I suggest you watch the documentary "Supersize Me". This guy ate Mickey D's for every meal 30 days straight and it was literally killing him, specifically his liver values.

McDonald's is SHIT food and I wouldn't touch it with a 20 foot pole, I don't care if your bulking balls to the wall or not.

BTW the 17 multiplied by your body weight thing is from Milos Sarcev. He knows a little about training, right?

 

[brandonp005]

but did you also see the guy who eats a Big Mac everyday, sometimes 2-4 per day.....perfect health

goes to show how everyone is different

i would fucking shoot myself before i ate McDonalds that much

 

[swordfish151]

Take your body weight and multiply it by 17.
Anything less than that number = cutting.
Anything over that number = bulking.

If your 175 then you need at least 2,975 calories a day to maintain your weight. It's ok to cheat at McDonalds once a week. For times when you can't make a meal fix yourself a MRP shake. The calories are MUCH cleaner than junk food. I drink ON's Serious Mass with 2% milk every morning. Thats 1,700 calories in one meal. If you can't make yourself eat more than 3,000 calories a day then bodybuilding might not be your thing.

If any of you bros on gear are eating McDonald's frequently to bulk I suggest you watch the documentary "Supersize Me". This guy ate Mickey D's for every meal 30 days straight and it was literally killing him, specifically his liver values.

McDonald's is SHIT food and I wouldn't touch it with a 20 foot pole, I don't care if your bulking balls to the wall or not.

BTW the 17 multiplied by your body weight thing is from Milos Sarcev. He knows a little about training, right?

Would that caclulation work for all body types...meaning if you gain fat easily or weight fairly easy..would that be a good way to go ..for instance im at 200lbs right now based off the calculation i would need to eat less then 3400 cals to cut and more to grow...or 3400 to maintain...if i ate 3400 i would blow up...im on a cycle right now and eating close to 3000 and growing...

 

[brandonp005]

right now i'm on a Wendy's kick......spicey chicken meal with a baked potatoe.....not sure exactly how many calories it is, but damn it sure is good

 

[njmuscleguy]

Take your body weight and multiply it by 17.
Anything less than that number = cutting.
Anything over that number = bulking.

If your 175 then you need at least 2,975 calories a day to maintain your weight. It's ok to cheat at McDonalds once a week. For times when you can't make a meal fix yourself a MRP shake. The calories are MUCH cleaner than junk food. I drink ON's Serious Mass with 2% milk every morning. Thats 1,700 calories in one meal. If you can't make yourself eat more than 3,000 calories a day then bodybuilding might not be your thing.

If any of you bros on gear are eating McDonald's frequently to bulk I suggest you watch the documentary "Supersize Me". This guy ate Mickey D's for every meal 30 days straight and it was literally killing him, specifically his liver values.

McDonald's is SHIT food and I wouldn't touch it with a 20 foot pole, I don't care if your bulking balls to the wall or not.

BTW the 17 multiplied by your body weight thing is from Milos Sarcev. He knows a little about training, right?

Is that you in your avatar? If so, I'm switching over to your diet immediately! *laugh*

seriously though, when you're 5'7", 175 pounds and you're trying to bulk clean, it's tough as hell to take in 3,500 -4,000 CLEAN calories per day (without adding MRP's to your meals)... somehow I do it though (barely).... was alwayas afraid to "cheat", even on weekends, but I've been cheating a little more often on weekends lately (holidays and all) and surprisingly, I haven't seen any adverse affects on the body.... if anything, I'm still gaining nicely.... so I guess the moral of this story is it's ok to eat a little less clean once or twice a week.... though I wouldn't go so far as McDonald's personally!

 

[maccer]

every person is different you have to find what works for you in terms of bulking and cutting some need 4K plus to bulk other gain well on 3K, monitor yourself bud

ALEX H mate that is far to general and does not apply to all!! You can have test doen that monitor your basal metobolic rate believe me people vary greatly!!

 

[Makavelli]

If you need to add more cals eat all natural peanut butter. I have people do this all the time.

 

[Alex H]

Would that caclulation work for all body types...meaning if you gain fat easily or weight fairly easy..would that be a good way to go ..for instance im at 200lbs right now based off the calculation i would need to eat less then 3400 cals to cut and more to grow...or 3400 to maintain...if i ate 3400 i would blow up...im on a cycle right now and eating close to 3000 and growing...

Blowing up is good right?

Just think this out for a second, if your growing on 3,000 calories - imagine what would happen by adding 1,000 more clean calories.

If your "growing" off of barely 3,000 calories then you are very blessed or lucky. Do you plan on cyclying non-stop year round. Do you want to grow when your off juice?

MORE CALORIES = BIGGER MUSCLES. Very simple equation.

 

[LT3]

bros lika alex h said, if you cant eat more than 3000 cals a day than bbing is not your thing. i eat something like 5973 cals a day when im bulking and its all fairly clean. and i dont drink MRPs or whey protein. i eat tuna, chicken, lots of steak, rice, pasta... and sometimes i'll eat subway or mcdonalds, but not more than 1 meal of junk food per day. ye it gets annoying and repedetive and sometimes you feel sick from eating but hey like i meantioned before, if you cant handle that then bbing is not your thing.

 

[Alex H]

every person is different you have to find what works for you in terms of bulking and cutting some need 4K plus to bulk other gain well on 3K, monitor yourself bud

ALEX H mate that is far to general and does not apply to all!! You can have test doen that monitor your basal metobolic rate believe me people vary greatly!!

I agree that bodies are different and some react to calorie intake differently. The 17 rule is general but it is fairly accurate. If bros want to spend the money and time to have a damn test done to "monitor your metobolic rate" then go for it. Im just a simple guy. When I read something Milos Sarcev says I generally believe it. I mean hell, he is the one that makes $120 for 15 minutes on the phone. Don't believe me? Check it out:

http://www.milossarcev.com/low/training.html

 

[maccer]

This place in the UK measure you BMR check it out

http://www.theoriginhealthandfitness.com/

 

[Lifterforlife]

--------------------------------------------------------------------------------

Damn, never thought it would be so friggn hard. I did the calcualtions to a tee and it came to about 3,900 to bulk clean. Have a very hard time believing that since my cardio is now just stationary bike for 40 mins 3x a week and training is 5x a week....job is in an office, so i sit all day. Plus, I'm about 6'2, 175 and 8-9%. So, I was going to start at 3,000 but it's rough. This week especially, since I've been off on vaction. Training daily, but only getting in a few meals. For example, I rode this am, had breakfast, and lunch at noon. I'll go train at 2pm, have a shake and then a meal.......then maybe some wine and have a night shake, but the cals have to be on the low end....tips or tricks? If you feel yourself falling short, is it kosher to add in the excess carbs late night or bad idea?

A quick tip I use is to make a "homemade" weight gainer and sip on it throughout the day. An idea, I use this blend, but you can do your own, is protein of your choice, oats, peanut butter, piece of fruit like a banana, and add heavy cream for added calories. Use the proper amount of fluids to make it drinkable, whether milk or water, I sometimes use half of each.

Sip on this throughout the day, have some for instance after finishing each meal, or any time. Quick way to add in extra calories.

 

[JKurz1]

I always thought it was bad to eat more than every 2 hours minium....like in the am, I'll have 3/4 cup oats and a cup of egg whites, some skim and coffee and a scoop of whey....I'm hungry 1hr later......then I eat 6oz beef, stir fry, and a 5oz yam with a huge salad and go train.....I have some yogurt and whey and a banana pw, a tuna pack with green beans and a salad 1 hr later and I'm stuffed.....is tht 2,000 cals?


I call bull on your diets.....let me see what you ate today and what is your bf%/stats?

 

[Ish]

Go find yourself some Pemmican bars. Pretty tasty.

 

[D-Guy]

Hey dude can i have your diet ? i am a newbie in the diets field and i'll begin a cycle in January, i need something between 3000 or 4000 calories diet

 

[Lifterforlife]

I always thought it was bad to eat more than every 2 hours minium....like in the am, I'll have 3/4 cup oats and a cup of egg whites, some skim and coffee and a scoop of whey....I'm hungry 1hr later......then I eat 6oz beef, stir fry, and a 5oz yam with a huge salad and go train.....I have some yogurt and whey and a banana pw, a tuna pack with green beans and a salad 1 hr later and I'm stuffed.....is tht 2,000 cals?


I call bull on your diets.....let me see what you ate today and what is your bf%/stats?

Not sure if you are asking me or not, I was simply trying to give a way to get more calories in. I personally am at maintenance right now. I do right at 2400 calories per day.

I am personally about 12-13% bf right now, pretty normal for me.

When I want more, I simply up my portion sizes, add protein drinks, but eat basically the same foods. Add a snack in between my normal meal times. My wife for instance makes protein cookies for me, with walnuts, etc.

 

[sublime35]

I always thought it was bad to eat more than every 2 hours minium....like in the am, I'll have 3/4 cup oats and a cup of egg whites, some skim and coffee and a scoop of whey....I'm hungry 1hr later......then I eat 6oz beef, stir fry, and a 5oz yam with a huge salad and go train.....I have some yogurt and whey and a banana pw, a tuna pack with green beans and a salad 1 hr later and I'm stuffed.....is tht 2,000 cals?


I call bull on your diets.....let me see what you ate today and what is your bf%/stats?

I'm 5ft 9 155lbs. about 12%bf. I used to be pretty big, about 200lbs and 2 in. shorter. had a shitty metabolism, never ate, had little muscle then. well i lost a lot of weight. (mucho muscle and fat) from an ED. Well now I'm back up to 155 and about 3800cals. a day, trying to bulk.

Eggwhites 120 30 0 0
flax 40 0 4.5 0
Oats 465 15 9 81

workout- drink milk during.
milk 85 8 0 13

Oats 465 15 9 81
Whey 140 34 0 1
milk 85 8 0 13

g. beef 160 22 8 0
pasta 514 18.6 1.3 104
veggies 20 1 0 4
oil 60 0 6.75 0
t.sauce 55 2 0 12

chicken 100 24 0.5 0
red b. and rice 480 13.5 2.75 104
veggies 20 1 0 4
oil 80 0 9 0

Chicken 100 24 0.5 0
Oats 395 12.5 8.5 67
Olive Oil 20 0 2.25 0

Cottage Cheese 255 42 4.5 12
Natty PB 200 8 16 6

3859 278.6 82.55 502
1114.4 742.95 2008 3865.35
0.288779477 0.19252397 0.520342058

thats about 3860 cals 278.6g prot., 82.55g fat, 502 g carbs.

 

[kylewoods]

I'm 5ft 9 155lbs. about 12%bf. I used to be pretty big, about 200lbs and 2 in. shorter. had a shitty metabolism, never ate, had little muscle then. well i lost a lot of weight. (mucho muscle and fat) from an ED. Well now I'm back up to 155 and about 3800cals. a day, trying to bulk.

Eggwhites 120 30 0 0
flax 40 0 4.5 0
Oats 465 15 9 81

workout- drink milk during.
milk 85 8 0 13

Oats 465 15 9 81
Whey 140 34 0 1
milk 85 8 0 13

g. beef 160 22 8 0
pasta 514 18.6 1.3 104
veggies 20 1 0 4
oil 60 0 6.75 0
t.sauce 55 2 0 12

chicken 100 24 0.5 0
red b. and rice 480 13.5 2.75 104
veggies 20 1 0 4
oil 80 0 9 0

Chicken 100 24 0.5 0
Oats 395 12.5 8.5 67
Olive Oil 20 0 2.25 0

Cottage Cheese 255 42 4.5 12
Natty PB 200 8 16 6

3859 278.6 82.55 502
1114.4 742.95 2008 3865.35
0.288779477 0.19252397 0.520342058

thats about 3860 cals 278.6g prot., 82.55g fat, 502 g carbs.

why do you drink milk during ur workout?
and ur preworkout meal got milk in it 2, witch digests quite slow, not good preworkout imo but i guess everyone is different.

i see you have flax with your breakfast witch again will slow down ur protein. u have been fasting for 8 or so hours remember.

but i have heard of guys that take fat in the morning without any problems. good luck with ur bulk!

 

[harbinator]

--------------------------------------------------------------------------------

Damn, never thought it would be so friggn hard. I did the calcualtions to a tee and it came to about 3,900 to bulk clean. Have a very hard time believing that since my cardio is now just stationary bike for 40 mins 3x a week and training is 5x a week....job is in an office, so i sit all day. Plus, I'm about 6'2, 175 and 8-9%. So, I was going to start at 3,000 but it's rough. This week especially, since I've been off on vaction. Training daily, but only getting in a few meals. For example, I rode this am, had breakfast, and lunch at noon. I'll go train at 2pm, have a shake and then a meal.......then maybe some wine and have a night shake, but the cals have to be on the low end....tips or tricks? If you feel yourself falling short, is it kosher to add in the excess carbs late night or bad idea?

I think its just a body type thing, I have no problem eating like a PIG I can eat 4000 calories of clean food daily with 0 problem, but its very hard for me to go below 3000. Hardgainers on the other hand find it very hard to eat 3000 clean calories a day. Guess it all goes back to ecto/endomorph. Ive had cheat days where I can eat 2000 calories in 1 meal and do it 4-5 times a day.

 

[JKurz1]

but you guys also get over 12%........I have a meantal block, where I can't do it...this is what my goal is...

40 minutes on bike

6am
Meal 1- 1 cup oats, 1+ cup egg whites, 1/2 cup skim and a 1/2 grapfruit

9am
Meal 2-5oz 96% lean beef, slice of cheese, 1/2 cup broccoli, 1 tsp olive oil

1pm
Meal 3- 4oz yam, 4oz Chicken breast, mixed stir fry, large salad, 8-10 peanuts

500pm TRAIN

615-630
Meal 4-pwo- 1 scoop whey, 1/2 cup of yogurt 1/2 cup skim, cereal or rice cakes

730
Meal 5 ppwo- myoplex, or 4oz beef, 1/2 cup rice or oats, salad

Before bed
Meal 6- cottage cheese, 1 scoop casien whey, almonds and peanuts

 

[sublime35]

why do you drink milk during ur workout?
and ur preworkout meal got milk in it 2, witch digests quite slow, not good preworkout imo but i guess everyone is different.

i see you have flax with your breakfast witch again will slow down ur protein. u have been fasting for 8 or so hours remember.

but i have heard of guys that take fat in the morning without any problems. good luck with ur bulk!

well the fat is only 1 tsp.(4.5g) so it's not that much. I have the milk during the workout because milk, although slow digesting, does illicit a large insulin response. Insulin helps suppress cortisol. Plus even w/ the fat and the milk, I drink about 2 cups of coffee within and hour ofworking out and another 1 or 2 during, so the caffeine is helping to speed things up. It's something new I'm trying, so we'll see how it goes.

 

[sublime35]

but you guys also get over 12%........I have a meantal block, where I can't do it...this is what my goal is...

40 minutes on bike

6am
Meal 1- 1 cup oats, 1+ cup egg whites, 1/2 cup skim and a 1/2 grapfruit

9am
Meal 2-5oz 96% lean beef, slice of cheese, 1/2 cup broccoli, 1 tsp olive oil

1pm
Meal 3- 4oz yam, 4oz Chicken breast, mixed stir fry, large salad, 8-10 peanuts

500pm TRAIN

615-630
Meal 4-pwo- 1 scoop whey, 1/2 cup of yogurt 1/2 cup skim, cereal or rice cakes

730
Meal 5 ppwo- myoplex, or 4oz beef, 1/2 cup rice or oats, salad

Before bed
Meal 6- cottage cheese, 1 scoop casien whey, almonds and peanuts

Your diet looks good man, solid. You really need to stop worrying though. You know how to cut, so if you bulk up and put on some fat (which is inevitable) you know how to get it off. Plus you're running a cycle, your fat gain will probably be less because of it. I know I've given you a hard time before about having body image issuses, but if you want to gain some muscle you're gunna have to get over it.

My suggestion is that you don't measure your body fat this whole time. Maybe that will help you get over it. yes your abs will prolly go away a litle bit and you're gunna gain some water weight, but that's how it goes.

 

[JKurz1]

aka.....avoid the mirror?? I need to incorpor. cheeat weekends....

 

[sublime35]

aka.....avoid the mirror?? I need to incorpor. cheeat weekends....

what ever you've got to do. I know when I was first recovering from anorexia, I would gain a little water weight, see it on the scale and in the mirror and freak out. Then i'd be sheepish about eating, and over estimate cals. to reach my daily totals w/ out eating as much.

 

[JKurz1]

So How Did Ou Beat It?

 

[Joe Stenson]

If you need to add more cals eat all natural peanut butter. I have people do this all the time.

Bingo. Various oils (olive, flax, etc.) work too (in terms of easiness to chow down), but don't taste nearly as good.

 

[JKurz1]

ok...but I find I'm the hungriest before bed cause I train around 4-5pm....have a thick shake, maybe a 2nd shake or a small meal, then I get friggn hungry.......but I always refrain...should I not worry about some cc and peanut butter or nuts or popcorn right before bed? Snack all night? Or will this = fat gain.....

 

[JKurz1]

you guys are right......there just needs to be a simple equation.......what is I was going to have 6 meals a day. Would it not make sense to just take in 50g of carbs 50g or protein, and 10g of fat in every meal except post workout (75 carbs and not fat) and prebed, 10 carbs and 20g of fats.....fuck the sep. fat/carbs/etc.....thats great for cutting, but I think many bros get big jacked and lean without it.....and ditch the am cardio. THen on my one off day, switch to more fat/protein meals.

Kosher?

 

[MikeFBLB]

What are the ratios for bulking? (carbs to cals) etc...

 

[Lifterforlife]

you guys are right......there just needs to be a simple equation.......what is I was going to have 6 meals a day. Would it not make sense to just take in 50g of carbs 50g or protein, and 10g of fat in every meal except post workout (75 carbs and not fat) and prebed, 10 carbs and 20g of fats.....fuck the sep. fat/carbs/etc.....thats great for cutting, but I think many bros get big jacked and lean without it.....and ditch the am cardio. THen on my one off day, switch to more fat/protein meals.

Kosher?

Aaahhhh, a good post. You are learning bro. That Beardi stuff works well for dieting. The reason it works, and I do it pre contest is simply that it is a way of depriving you of calories easier.

Besides, if you are a bb eating 6-7 meals per day, chances are good that your last meal may not be digested anyway.

If you look at the references cited in these arguments, every study suggesting that macro composition matters is looking at different protein intakes, with higher being better. Duh! People on high-protein always tend to eat less. So do people who reduce carbs or switch to lower gi foods. Early low-fat studies found the same: take out a calorically dense food and people eat less. It is easy to interpret some metabolic advantage but what is actually going on is that dietary changes make people eat less automatically(i.e...not mixing carbs and fats).

 

[swordfish151]

Blowing up is good right?

Just think this out for a second, if your growing on 3,000 calories - imagine what would happen by adding 1,000 more clean calories.

If your "growing" off of barely 3,000 calories then you are very blessed or lucky. Do you plan on cyclying non-stop year round. Do you want to grow when your off juice?

MORE CALORIES = BIGGER MUSCLES. Very simple equation.

Good point. But my problem is if i ate 3400-3500 cals i would gain a considerable amount of fat..i tend to gain weight very easy...and im mean very easy...but i can see your point...

 

[Lifterforlife]

Good point. But my problem is if i ate 3400-3500 cals i would gain a considerable amount of fat..i tend to gain weight very easy...and im mean very easy...but i can see your point...

Yeah, it is very important to identify your markers, that is metabolic rate, etc. We are all so different. Evidence the guy who begins the same size as you, eats an identical amount of calories and grows like a weed, with lttle fat gain.

While you do not grow at all, or gain predominately fat. Some folks for instance are a bit more carb intolerant, while others can eat tons of them. Diet is universal, yet individualistic.

Knowing your body is essential for you to make the gains you desire.

 

[sublime35]

So How Did Ou Beat It?

Well after realizing what I had and after going to the doctor, who said i need to gain weight or would put me in a hospital. I read online what it's like and I am a very independent person, so i was determined to gain weight. Was hard at first but I made myself it. It's still hard, mentally, sometimes, but I look at how weak I am and it makes me want to gain weight and get big.

 

[JKurz1]

1 -
1 C Egg Whites
1 Whole Egg
3/4 cup dry Oatmeal
1/2 cup skim and 1/2 scoop whey

3- (SWAP MEALS 2 &3) 2 BEING MIDMORNING SHAKE, 3 BEING LUNCH
6 oz cooked beef or chx
Salsa to taste
1.5 C cooked rice OR 5OZ YAM
MEDIUM SIZE SALAD VEGGIES
1 T UDOS

2 -
2 Scoops Complete Whey
2 C Skim Milk
SHOULD I DO AN APPLE HERE, OATMEAL, OR FATS LIKE UDO,FLAX, ETC.

4 -
same as 3

5 -
same as 3

6 -
same as 2

repeat on Mon, Tues, Wed, .... all week

 

[sublime35]

Your diet is fine. If you don't just go ahead at start w/ it, nothing will happen. And if you've already started your cycle you may just be wasting your money

 

[JKurz1]

1 -
1 C Egg Whites
1 Whole Egg
3/4 cup dry Oatmeal
1/2 cup skim and 1/2 scoop whey

3- (SWAP MEALS 2 &3) 2 BEING MIDMORNING SHAKE, 3 BEING LUNCH
6 oz cooked beef or chx
Salsa to taste
1.5 C cooked rice OR 5OZ YAM
MEDIUM SIZE SALAD VEGGIES
1 T UDOS

2 -
2 Scoops Complete Whey
2 C Skim Milk
SHOULD I DO AN APPLE HERE, OATMEAL, OR FATS LIKE UDO,FLAX, ETC.

4 -
same as 3

5 -
same as 3

6 -
same as 2

repeat on Mon, Tues, Wed, .... all week

u like it? Muscle Milk is the Friggn shit!