How many calories can I get by with ????

[small but working on it]

Hey bros , just another newbie. I have been working out for several years. Mainly to stay in shape but now I am looking to gain some size. First off, I am 5' 10 " and 190. my b/f is 15% and I am 30 years old. I have a muscular frame and have 16 inch arms(flexed). I have weak shoulders and back. Mainly my rear delts though. I have that slumped over look. Terrible. Anyway My ?s are what is the minimum calories that I can consume and see some good growth.I try for 3000 every day but I have to force it down. I find myself thinking about how many calories have I had everyday. I am getting ready for my first cycle. It will be 400mg of test and kicking it off with dbol.I will be running a 10 wk cycle. I have read a lot and this seems to be a popular cycle. I have a very hard time eating 3 thousand calories a day. I eat 1 gram of protein per lb of lean body mass. I eat tuna every day and a lot of egg whites. I eat a lot of chicken and turkey, and those so tasty protein shakes. I watch my calories and sometimes have to grab a mcdonalds plain hamburger for more calories. They really arent bad in fat and such. I want to get the most gains possible and dont want to make any mistakes. Should I go with any anti e on this cycle ? I have read where this set up should be ok but I dont want any gyno in my future. also, what about the clomid for pct ? how much should I take ? Please dont flame me bros, I know I am new and I know That I dont know much. I read and read and read and I wanna gain 15 lbs of muscle through the 10 week cycle. Any positive info will be greatly appreceiated. I have learned a lot so far and need your help.

 

[sweed]

You need a lot of carbs also, around 2.5 - 3 grams of carbs / lb of body weight. and when you start that cycle, you should increase your protein intake also. Space out meals every 2-3 hours. Try for 6 meals a day. As for the other info, im not too smart in that area, still doin my research as well.. Good Luck

 

[satchboogie]

i admire your honesty and would like to offer some help.

at 5'11, 190 pounds, 15% bf, you dont really have much size.
but those figures indicate a solid frame to work with.

since your posture is in need of some conditioning, i strongly recommend getting to know the stiff legged deadlift. furthemore, stick with back and rear delt exercises.. the triceps, glutes, and hamstrings are also key to straightening the back.

as far as cals go..

dont sweat that small stuff bro...
it'll only make it hard. stick to around 3000 cals a day.
extra 500 to bulk hardcore, or less 500 to cut.

eat enough, and eat clean.
make sure to consume 150-200g protein per day divided into at least 4-5 meals.

it sounds like your posture is whats fuckin with you, so i strongly advise getting to know the exercises for your back.

 

[Bulldog_10]

If you're having trouble getting cals...try taking a couple tablespoons of olive oil per day. That gives you your good fats, and it's calorie dense. Just a tip. Should give ya a few hundred extra cals per day when you're struggling.

 

[small but working on it]

thanks boogie. My posture is on my mind. I have that rounded front delt look. I have been doing some deadlifts but my back hurts pretty good afterward. I am doing them right, but my strength is like that of a little girls in my back. As far as the calories are concerned, I dont want to get fat but I cant seem to eat 3000 clean calories a day. Tuna,chicken,protein shakes etc... just arent very high in calories. The protein wont be a problem but those damn calories. Should I just eat anything and work out like crazy, do little cardio and deal with the fat gain and then cut on my pct ? thanks bro

 

[small but working on it]

If you're having trouble getting cals...try taking a couple tablespoons of olive oil per day. That gives you your good fats, and it's calorie dense. Just a tip. Should give ya a few hundred extra cals per day when you're struggling.

thanks Bulldog, I will look into it.

 

[hansel28]

By far that was some of the best advice I have seen somebody give a newbie.This is directed towards satchboogie.Some people here like to act like they are so far above people and that they are juice/bodybuilding experts.That was great solid advice that i completly agree with.The best thing you can do is to slowly increase your calories until like satch said,you have gone over what is your usual maintainence requirments.Try a extra protein shake and add something extra to brekfast.

 

[jalfano]

If you're having trouble getting cals...try taking a couple tablespoons of olive oil per day. That gives you your good fats, and it's calorie dense. Just a tip. Should give ya a few hundred extra cals per day when you're struggling.

good tip bro i think ill try that as well

 

[satchboogie]

thanks boogie. My posture is on my mind. I have that rounded front delt look. I have been doing some deadlifts but my back hurts pretty good afterward. I am doing them right, but my strength is like that of a little girls in my back.

dont worry about how much weight is stacked on that bar.
that means nothing.

i deadlift about 185 pounds and i get a killer back workout each time!
and i have pics to prove it. i could easily get up 3 plates on each side but that would also increase the chances of injury... you're not after a super freak physique so dont even trip about heavy weights.

you really wanna focus on the burn..
and with each rep, focus on completely relaxing your body while maintaining the right posture.

i'm as straight as an arrow thanks to the back/tris routine i've incorporated into my split.

 

[muscleup]

3000 clean per day is cake...try 5000 clean per day...

 

[SonnySiri]

Here's a great article posted by Bryan Haycock on eating for size.

http://www.hypertrophy-specific.com/HSreport/iss04/index.html#art_1

 

[SwolK]

smallbutworkingonit, you asked about anti-E, keep Nolvadex on hand in case of gyno symptoms, and for PCT use clomid 2 weeks after last shot, 300mg day 1. day 2-11 100mg, and 12-21 50mg every day

 

[Barak]

thanks boogie. My posture is on my mind. I have that rounded front delt look. I have been doing some deadlifts but my back hurts pretty good afterward. I am doing them right, but my strength is like that of a little girls in my back. As far as the calories are concerned, I dont want to get fat but I cant seem to eat 3000 clean calories a day. Tuna,chicken,protein shakes etc... just arent very high in calories. The protein wont be a problem but those damn calories. Should I just eat anything and work out like crazy, do little cardio and deal with the fat gain and then cut on my pct ? thanks bro

Don't try to cut while doing your PCT Bro I tried that my first cycle and lost everything I worked for almost overnight.

 

[Izzman]

Don't try to cut while doing your PCT Bro I tried that my first cycle and lost everything I worked for almost overnight.

Main aint that true! And what a bitch it is! Never, ever again....always maintain your weight following your cycle for atleast 1.5 - 2 months for the body to adjust to its newfound mass, keep calories and protein high to stave off catabolism since the body will be struggling to keep the weight gained.

 

[RADAR]

No need doing gear if your calories aren't there as after running everything you will lose all of it due to insufficient nutrients.
Break meal serving up to 6-7 thru out the day, a Hi-protein shake With some Half & Half is a good bulker, also a few tablespoons of peanut butter will help, grab a note pad plot your course.
Fail to plan = plan to fail.


RADAR

 

[Bonkme2]

Don't forget some All Natural Peanut Butter sandwiches.
Alot of calories and protein. A few of those a day could help.

 

[gonelifting]

If you're having trouble getting cals...try taking a couple tablespoons of olive oil per day. That gives you your good fats, and it's calorie dense. Just a tip. Should give ya a few hundred extra cals per day when you're struggling.

Exactly, If you change nothing else in your diet and add 4 tbs of olive oil or flax, you add 500 calories a day to your diet. You gotta see where you`re at with the fat intake to begin with. If you need more fat, then you`re set. Chances are, by your question, you DO need more fat in your diet.

1 tbs oil=14grams
9cals/gram x14=126 calories
4tbs=500cals

 

[Singleton]

15%. You're fat.

I think you need to get a serious about your routine. Build a solid plan. Discipline yourself.

Next work on diet.

See, it's really simple. Diet, exercise, discipline. There's no plan here. No one's gonna make a whole plan for you. No one will hold your hand at the gym, and don't think that just because you go to the gym that that's enough. It's not. We're not in college anymore; showing up and kissing ass to people won't build a physique.

You have to do the homework to acheive your goals. And you have to follow through. You have to be your best friend and make yourself do what you should do even when you don't want to. In the end, you will reap the reward.

True strength comes from within.


Oh yeah, and ANPB sammiches rule!