BodyBuilders Out there!

BodyFreak

Hey everyone I was wondering what your total calorie intake is when your in your bulking phase and how is it broken down?
Mines currently:

Protein 2g per/lbs bodyweight 
Carbs 3.5g per/lbs bodyweight
Fat 0.6g per/lbs bodyweight

5000 Total calories

Thanx for your feedback

06MustangGT

Right now I'm shooting for about 3,300 calories. I'm on a 50/30/20 split of carbs, protien, fats. Prob gonna have to up to at least 3,800 though nice job with the 5,000 dude esp cause it gets hard to keep your sodium and other crap down when you're eating that much.

BodyFreak

Oh hard I know. Even if I eat clean like I did today my sodium is like 2700mg it isn't that bad compared to other days I have. That's a good calorie range to build lean muscle without adding the extra bf% Keep it up bro

06MustangGT

You on any creatine or other supplements?

BodyFreak

Couple of things mostly pre-workout:

Beta-Alanine 6.4g
Tyrosine 2g
Ginkgo Biloba 120mg
Acetyl-L-Carnitine 1.5g
Citrulline Malate 4g
Multi-vitamin pack
B-12 pills

Sometimes caffeine pills if I feel tired.

And of course protein powder by twinlab

06MustangGT

Nice nice. I'm actually trying out Juggernaut by Infinite Labs. It's decent and doesn't have too much caffeine so if you lift later in the day it doesn't keep you awake at night. My bench and other core lifts have gone up significantly with it. Twin Labs is a good brand with good products. I'm actually on ON Whey Protein. Love all ON products.

BodyFreak

I've learned to stay away from any pre-workout supplements, that's why I make my own.
Try to stay away from anything that has Proprietary blend on the label.

06MustangGT

yeah whole proprietary blend thing kind of bothers me because you don't really know what you're getting and if it's enough of each ingredient but it was one of those things where I got it for mad cheap and i've never taken a pwo before so i figured id try it cause my bench was stuck for a while and its done the trick .

JNick77

Not going into a mass phase anytime soon but here is what I would probably go back to; I have a lot of respect for Dr. Berardi.

http://www.johnberardi.com/updates/july262002/na_masscalculator.htm

Lift_hard_eat_big

I've learned to stay away from pre-workout supplements, that's why I make my own.
Try to stay away from anything that has Proprietary blend on the label.

Smart bro. I buy my ingredients from a bulk supplier and make my own blends. That way I'm certain I'm getting the right ingredients at the proper doses that are needed to elicit the scientifically proven benefits. Those PWO products contain too many ingredients that don't do anything, are a waste of money, and some even contain ingredients that are harmful.

During a bulk I try to take in 1,000 kcal above maintenance, so for me it's almost 4,000 kcal. During recom. I take in close to 3,000 kcal.

crisanderson27

Interesting thread. I don't really know enough to contribute...but I'm interested in learning more.

So bump!

JNick77

Here's another good article that I read recently, http://www.t-nation.com/free_online_article/most_recent/controlledcarb_bulking_strategy&cr=

crisanderson27

Here's another good article that I read recently, http://www.t-nation.com/free_online_article/most_recent/controlledcarb_bulking_strategy&cr=

Nice.

That initial calculator you linked, tells me 5200cal/day lol.

I don't think I'm going to be doing that any time soon...that's well over double what I'm eating as it sits. Guess we'll see how it goes though.

BodyFreak

5200 Cals isn't that bad to hit as long as you have your meals set and the foods ready to be cooked.
It's true about these PWO ingredients I remember seeing one that had 600mg of caffeine, thats double of the recommended dose.
I take in a bit more Cals because I work a 40 hr weeks plus 5 x at the gym a week so that already burns a good amount of calories during the day and I've been going up pounds so it's working out for me. Keep in mind so much of those pounds is lean muscle

JNick77

5200 Cals isn't that bad to hit as long as you have your meals set and the foods ready to be cooked.
It's true about these PWO ingredients I remember seeing one that had 600mg of caffeine, thats double of the recommended dose.
I take in a bit more Cals because I work a 40 hr weeks plus 5 x at the gym a week so that already burns a good amount of calories during the day and I've been going up pounds so it's working out for me. Keep in mind so much of those pounds is lean muscle

That is kind of a lot (caffeine). I wake up very early to workout and have started taking Spike energy pills and they have been great. No jitters, no shakes, no dehydration and they do wake me up.

There is one proprietary blend that I would recommend but there's almost no calories in it. You guys may have heard of it, Mag-10 by Biotest. I really dont' get into supplementation outside of Spike and Creatine but the Mag-10 is legit. I drink some during workouts and then pulse a serving throughout the day, it's virtually no calories.

HOSED49

I used the original mag 10 prior to it getting banned, was very potent stuff, thus the reason for the ban lol. I started using creatine again and leaned out quite a bit as I just came off a bulking cycle.

JNick77

I used the original mag 10 prior to it getting banned, was very potent stuff, thus the reason for the ban lol. I started using creatine again and leaned out quite a bit as I just came off a bulking cycle.

Ah yes that stuff was great too although probably paritally to blame for my current situation. The new Mag-10 isn't a pro-hormone of any kind, it's just a good hydrolized whey with Leucine and Citrulline.

BodyFreak

I would still prefer making my own blends then buying expensive PWO that you usually get a tolerance for and become useless.
It happened to me for all of them

No xplode
Super pump
Animal rage
Jack3d
Etc..

JNick77

I would still prefer making my own blends then buying expensive PWO that you usually get a tolerance for and become useless.
It happened to me for all of them

No xplode
Super pump
Animal rage
Jack3d
Etc..

Yeah I agree, most are totally useless.

JNick77

Were any of you guys around when Ultimate Orange (aka Agent Orange) was being sold before it was removed from the shelves? That stuff was crrrrazy.

BodyFreak

Never heard of it ^

JNick77

Never heard of it ^

Yeah, people were dying from it so it got banned. It actually managed to get banned long before Andro, go figure. Using excessive Ephedra or whatever was the main ingredient in it was worse than a supplement that baseball players used to cover-up steroid use. LOL

1975greig

BodyFreak wrote: »

Hey everyone I was wondering what your total calorie intake is when your in your bulking phase and how is it broken down?
Mines currently:

Protein 2g per/lbs bodyweight 
Carbs 3.5g per/lbs bodyweight
Fat 0.6g per/lbs bodyweight

5000 Total calories

Thanx for your feedback

1975greig

Hi guys wondering if anyone has any advice on how many calories an a starting point for macros. I train most days for last 3 years age 40, 6.1feet around 15% bf. Kinda new to trackin everything. An gettin lost in the info. Don't want to waste time on *kitten*. Thanks guys
Greig

AsISmile

1975greig wrote: »

Hi guys wondering if anyone has any advice on how many calories an a starting point for macros. I train most days for last 3 years age 40, 6.1feet around 15% bf. Kinda new to trackin everything. An gettin lost in the info. Don't want to waste time on *kitten*. Thanks guys
Greig

Lean bulk: 250 calorie surplus.
Also (and I am repeating this from someone else) In a bulk mainly calories are important, protein is nice but does not have to be as high as in a cut.
Recommend:
- protein 0.6-0.8 gram per lbs of bodyweight
- Fat 0.4-0.45 gram per lbs of bodyfat
- Fill other calories with carbs

These are however minimums, so you can eat more protein and fat if you prefer.