Hi guys this is my first post here! Id like to maybe get some input from you guys regarding my caloric intake during my bulking phase, i wana bulk.up now til next year and start cutting in january! I calculated my calories using the method in one of the threads here and also used the Fatsecret calorie tracker app to calculated it and came on 2 answers one is a slower weight gain but the calories are below what i calculated using the formula on the thread?? And the second on is a higher calorie quicker weight gain !
Just wana get some imput from you guys on whatbyou think!
Im 20, 186cm and 88 kg
Option 1: 3200 calories
Split: Net carbs: 325g
Fat: 45g
Protein: 280 g
Okay good you have calculated calories. for your weight id say option 1 is round about right.
Regarding your split. dont get too caught up to get in exact. But your carbs is highest percentage. 40-50% of your intake. 30% protien. 20% fat.
This however is a guess. but like i said. dont get too caught up in percentages now in beginner phase. Work out a good diet by reading the diet stickies for help. A decent amount of carbs every meal. good protien sources. and also your fats.
You will grow if you eat a surplus a day. and will make nice lean gains of your diet is at a surplus of about 500 calories.
Dont worry too much about split.
Good protien sources. steaks fish chicken etc. and mostly low gi carbs. oats brown rice etc. some veggies in the diet. and some fats. and your good to go and grow.
Also the higher the cals doesnt necceserily mean more growth just in some cases more fat storage. so just go 500 cals over maintenance for now. see after a month of so how your body adjusts. and then either up or lower your cals depending on wether your gaining too much fat with the muscle.
Give me the strength to forgive those who curl in the sqaut rack
