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terric


Registered: 04/13/11
Posts: 93
Last seen: 10 years, 3 days
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Wanting to do a clean bulk, need some advice
#19403106 - 01/11/14 10:28 AM (10 years, 20 days ago) |
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To start, I'm 20, 5'6" and 120lbs. I'm wanting to do a clean bulk but I have a few questions. According to a BMR calculator I need 1515.8 calories; then using the Harris Benedict activity equation and the "moderately active" formula (BMR x 1.55) I've found that I burn 2350 calories a day. Need to add a caloric surplus now - the suggested amount is 300-500 calories; I'll add 450 to get a nice even number of 2800 calories a day to gain weight.
Now to split that 2800 calories a day up with a macronutrient ratio. Most bodybuilding ratios are around 40/40/20 (protein/carbohydrates/fat respectively). I've seen 35/45/20 highly suggested so I'll run the numbers with that. 2800 x .35 = 980 / 4 = 245g of protein a day 2800 x .45 = 1260 / 4 = 315g of carbohydrates a day 2800 x .20 = 560 / 9 = 62g of fat a day
Here's where my questions are. 245g of protein a day seems like a lot considering I only weigh 120lbs - thats 2g/lb of body weight. I've read many places that anything over 1g/lb of body weight, even when bodybuilding, is useless and can cause kidney/liver damage. Do I adjust my macronutrient ratio to where I'm getting 120g of protein and more carbs/fat so that I'm still eating 2800 calories a day? Do I leave the carbs/fat at 315g/62g a day and just adjust my protein intake to 120g a day? (This option would cut out 125g of protein which is 500 calories... leaving me at 2300 calories.) Do I go ahead and eat 245g of protein a day even though I only weigh 120lbs? Other Advice?
I'll be working out and eating healthy foods to get whatever ratio I use spot on. Any advice would be appreciated as this dilemma is stopping progress!
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terric


Registered: 04/13/11
Posts: 93
Last seen: 10 years, 3 days
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Re: Wanting to do a clean bulk, need some advice [Re: terric]
#19403417 - 01/11/14 11:38 AM (10 years, 19 days ago) |
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Bump, someone has to be able to chime in!
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SteelPanther


Registered: 05/28/12
Posts: 3,453
Loc: The Energy
Last seen: 7 years, 11 months
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Re: Wanting to do a clean bulk, need some advice [Re: terric]
#19403466 - 01/11/14 11:53 AM (10 years, 19 days ago) |
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Especially for your size I honestly feel that you only need about 100g of protein a day. I am as tall as you and used to weigh ~122 lb, after working out for a couple years and growing half an inch I now weigh ~145lb. 20 pounds may not seem like a lot but it really is a good amount of natural muscle to gain. I never end up eating more than about 120g of protein a day, generally about 100. There are a couple of reasons for this, one being that I know someone who started a very high protein diet and got serious kidney damage and now has very reduced functioning ( I cannot remember the exact % ). Also if you are in tune with your body you can feel how much you need. I know that If I had 245g of protein I would be as full as can be throughout the entire day and also feel like crap from all the protein. If you were like 6'2'' and 220lb I think 245g of protein would be good, also if you were a professional bodybuilder who needs to recover much more than we do.
Just for nutrition advice, if you are working out trying to build muscle try eating carbohydrates about an hour to 2 hours before working out since they are used for energy but you don't want food in your stomach while working out. If you are a skinny person naturally I wouldn't worry about getting fat. I am skinny so I actually purposely gain weight so you lose muscle less easily. I try and make sure I always have a little bit of carbohydrates in me along with a constant supply of protein throughout the day. Fat is also important and believe it or not sugar. Sugar causes your body to produce insulin which is a very anabolic chemical.
-------------------- Everything I say on here is not true, I am an insecure person who lies about doing drugs and stuff to make myself feel good. So any illegal things I may have talked about are all fictional.
Edited by SteelPanther (01/11/14 11:56 AM)
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Caddilac
(*'


Registered: 11/19/13
Posts: 469
Loc: WY.
Last seen: 5 years, 7 months
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Re: Wanting to do a clean bulk, need some advice [Re: SteelPanther]
#19403573 - 01/11/14 12:18 PM (10 years, 19 days ago) |
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Make sure you get amino acids and testosterone. im trying to go the same route as you with that. I've been eating more and just with my supplementals and working and little working out ive gotten noticable mass. keeping in this direction ill be big. im also the same index as you. im taking penatropin. and the occasional vitamin.
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SteelPanther


Registered: 05/28/12
Posts: 3,453
Loc: The Energy
Last seen: 7 years, 11 months
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Re: Wanting to do a clean bulk, need some advice [Re: Caddilac]
#19403708 - 01/11/14 12:48 PM (10 years, 19 days ago) |
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Its sort of hard to make sure you get testosterone since you'r body makes it weather or not you want it to in the amount it does. I looked up the penis supplement your taking and it contains nothing that would help gaining muscle, but I'm guessing you take it for your penis.
-------------------- Everything I say on here is not true, I am an insecure person who lies about doing drugs and stuff to make myself feel good. So any illegal things I may have talked about are all fictional.
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cez

Registered: 08/04/09
Posts: 5,854
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Re: Wanting to do a clean bulk, need some advice [Re: terric]
#19406628 - 01/12/14 01:51 AM (10 years, 19 days ago) |
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You are way overthinking this IMO. If you want to bulk, lift heavy and eat more.
There is no need for all that number crunching.
You are 120 pounds. If you're trying to put on size, eat anything and everything and workout...You're currently a twig...Fuck a clean bulk. Just bulk.
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