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Mr.Hardcore98
11-10-08, 12:40 pm
im starting to bulk what do you guys recommend for carbs and calories a day?

Aggression
11-10-08, 12:44 pm
im starting to bulk what do you guys recommend for carbs and calories a day?

Dude that's all relative to your body.


Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

Mr.Hardcore98
11-10-08, 12:51 pm
what about carbs

Aggression
11-10-08, 12:57 pm
what about carbs

Some good choices of carbs are: sweet potatoes, rice, pasta, and other whole-wheat items. As for how many, thats something you have to toy with, and figure out through trial-and-error. I used to pound the carbs, and felt nothing but bloated, and I lugged around some extra fat and water weight. Now I've backed off the carbs and eat more protein/fats. Figure out a good number for you. Increase the carbs on a weekly basis until you reach a good total number.

stumblin54
11-11-08, 2:26 am
What about researching for a few minutes? Start bulking by adding 500 cals to your maintenance, then go from there...

Stumblin

sanga
11-11-08, 3:18 am
Unless you are grossly underweight I`d clean bulk mostly with the odd cheat as adding a whole lot of fat is a pain in the arse to lose later on, been there and done that too many times.

T o m m Y
11-11-08, 11:56 am
What about researching for a few minutes? Start bulking by adding 500 cals to your maintenance, then go from there...

Stumblin

x2

prowrestler
11-11-08, 12:21 pm
x2

x3