how many calories per day?

[WildGuy30]

I am just getting back in to working out after a three year layoff and I used to know all this stuff, but just looking for a reminder here. How many calories should I be taking in each day? My goal is to add some mass before cutting down for the summer. I am currently working out three times per week.

 

[Powerlifting57]

My guess would be to start at 3500 and go from there everyones body is different.


Its weird getting back into it, once you get a couple weeks in all your prior knowledge comes right back!

 

[thebadguy54]

I am just getting back in to working out after a three year layoff and I used to know all this stuff, but just looking for a reminder here. How many calories should I be taking in each day? My goal is to add some mass before cutting down for the summer. I am currently working out three times per week.

How much do you weigh? What is your BF %?

 

[WildGuy30]

I am 5'11, 206lbs and according to my BF scale, I am Shamu at 27%

 

[thebadguy54]

Your lean body mass is about 150lbs. so you need at least 150g of protein per day.

You need 9g of carbs for every 7g protein so go with about 190g carbs per day. You also need 1.5g fat for every 7g protein so go with about 32g of fat per day.

So... 150g pro (600 calories), 190g carb (760 cal) and 32g fat (288 cal) for a total of:
1648 calories.

Limit most of your protein to lean meat (chicken, turkey, fish). Most of your carbs should be vegetables... and some fruit... and little starch. Most of your fat should come from monosaturated fats (olive oil, olives, avacado, almonds, cashews, PB).

Hope that helps.

Now get your ass in the gym.

 

[thebadguy54]

My guess would be to start at 3500 and go from there everyones body is different.


Its weird getting back into it, once you get a couple weeks in all your prior knowledge comes right back!

He's 27% BF and only works out 3 days a week. I would say 3000 if he was working out 5-6 days a week.

 

[Powerlifting57]

3500 was a pretty good guestimate!!!

 

[thebadguy54]

3500 was a pretty good guestimate!!!

Yup. Plus you didn't know he was 27% BF yet!

 

[STUNNAMAN]

Your lean body mass is about 150lbs. so you need at least 150g of protein per day.

You need 9g of carbs for every 7g protein so go with about 190g carbs per day. You also need 1.5g fat for every 7g protein so go with about 32g of fat per day.

So... 150g pro (600 calories), 190g carb (760 cal) and 32g fat (288 cal) for a total of:
1648 calories.

Limit most of your protein to lean meat (chicken, turkey, fish). Most of your carbs should be vegetables... and some fruit... and little starch. Most of your fat should come from monosaturated fats (olive oil, olives, avacado, almonds, cashews, PB).

Hope that helps.

Now get your ass in the gym.

gonna pass out on 1600cal... double it

 

[thebadguy54]

gonna pass out on 1600cal... double it

LOL... I know I'd pass out.

But dude, don't forget he's 27% BF and works out 3 days a week only.

 

[WildGuy30]

Wow guys, this is some great information, thanks a lot. I am a little confused though. Should I be taking in a total of 1600 a day if I want to start putting on some muscle mass? Or should I slim my fat ass down first?
Should I be taking in the 1600 or 3500?

 

[Powerlifting57]

i would say 3000 cals for now and adj. to your progress.

 

[thebadguy54]

You could probably loose weight at 3000 cal per day but you need to work out more than 3 days a week bro.

 

[christopher2100]

try and get to the gym 4 days a week and jack up your cal intake accordingly and you will deff benefit from it.

 

[WildGuy30]

you need to work out more than 3 days a week bro.

Thanks guys. I just ordered that book you recommended.

 

[thebadguy54]

Thanks guys. I just ordered that book you recommended.

Good stuff bud.