Caloric guide (for cutting/bulking/maintaining)

[Replicator]

Originally Posted by Dead23

No I mean playing around as in what to do when I want to change from a cutting to bulking cycle and what to do when I get larger how much extra protein is needed (also how much extra protein is needed on an on cycle as compared to an off cycle.)
Thanks

Dead23, is this what you are looking for ....


HOW MUCH CALORIES
If you intend to bulk up, then consume 20 to 22 calories per 1 pound of bodyweight. EX. A 200 pound person would consume 4,000 to 4,400 calories per day to bulk up.

* If you intend to maintain your current bodyweight, then consume 15 to 18 calories per 1 pound of bodyweight. EX. A 200 pound person would consume 3,000 to 3,600 calories per day to maintain his or her current bodyweight.

* If you intend to cut up, then consume 10 to 12 calories per 1 pound of bodyweight. EX. A 200 pound person would consume 2,000 to 2,400 calories per day to cut up.

Second, consider the correct nutrient ratio for the desire cycle. Now I understand that there are different opinions of ratios of nutrients but for the purpose of getting those on the right track to understanding diets,,,, let’s not turn this thread into an argument about diet ratios. . Read and learn about different ratios and experiment which one works the best for you. , You'll learn over time through trial and error what works best for you.

*** Formulas you’ll need to know :
There are 4 calories per 1 gram of carbohydrate.
There are 4 calories per 1 gram of protein.
There are 9 calories per 1 gram of fat.

For bulking: a 45/40/15 ratio of carbs, proteins, and fats would be the average norm. This means that a 200 pound individual looking to consume 4,000 calories per day would consume 45% of those 4,000 cals in carbs, 45% of those 4,000 cals in proteins, and 15% of those 4,000 cals in fats.
45% of carbs = 1,800 cals or 450 grams of carbs ( 1,800 cals divided by 4 cals )
40% of proteins = 1,600 cals or 400 grams of proteins ( 1,600 cals divided by 4 cals )
15% of fats = 600 cals or 67 grams of fats ( 600 cals divided by 9 cals rounded off to the whole number )

For maintaining bodyweight : A 200 pound individual looking to consume 3,000 calories per day would consume 30% of those 3,000 calories in carbs, 50% of those 3,000 calories in proteins, and 20% of those 3,000 calories in fats.
30% of carbs = 900 cals or 225 grams of carbs ( 900 cals divided by 4 cals )
50% of proteins = 1,500 or 375 grams of proteins ( 1,500 divided by 4 cals )
20% of fats = 600 cals or 67 grams of fats ( 600 divided by 9 cals rounded off to the whole number )

For cutting bodyweight : A 200 pound individual looking to consume 2,000 calories per day would consume 30% of those 2,000 calories in carbs, 50% of those 2,000 calories in proteins, and 20% of those 2,000 calories in fats.
30% of carbs = 600 or 150 grams of carbs ( 600 cals divided by 4 cals )
50% of proteins = 1,000 cals or 250 grams of proteins ( 1,000 cals divided by 4 cals )
20% of fats = 400 cals or 44 grams of fats ( 400 cals divided by 9 cals rounded off to the whole number )

REP

[Marine]

I used to start bulking cycles with a box of MRE's, 5,000 cal. each, and it is not really that much food, and some of them taste like shit. Nevertheless, two a day was a good start with reagular meals, and two shakes...
Make sure that you purchase the boxes of 64 from like sportsmanguide.com. or some place like that. Remember your liver has to process that protien, so just please be carefull... later... marine...

[basiclute009]

how legit is the cutting phase?

[powerman]

Originally Posted by basiclute009

how legit is the cutting phase?

Very legit basiclute.Thats why its now a sticky.

[Dead23]

Originally Posted by powerman

Very legit basiclute.Thats why its now a sticky.

lol.

[Replicator]

Originally Posted by Dead23

lol.

Fuck sake Dead ..its taken you 2 years to notice this post by PM .
He was know by some other name back then

[Dead23]

Originally Posted by Replicator

Fuck sake Dead ..its taken you 2 years to notice this post by PM .
He was know by some other name back then

Yeh... the good old days.

.. I just realised we all joined March 2009. Brothers much.

[ApC]

thanks replicator

[gthom47]

how do u think an ectomorph should use this guide? personally im definitely an ectomorph and have been bulking with 3000 cal but def need to up it. but would you suggest still following the 20-22 times bodyweight and just monitor maybe add extra cardio?

[Replicator]

Originally Posted by gthom47

how do u think an ectomorph should use this guide? personally im definitely an ectomorph and have been bulking with 3000 cal but def need to up it. but would you suggest still following the 20-22 times bodyweight and just monitor maybe add extra cardio?

it doesnt matter what you are , its there for all , just do the math to suit your weight

[gthom47]

ok makes sense.