Calculated my maintenence/gaining calories

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RealWorldStrengthLLC
RealWorldStrengthLLC Posts: 552 Member
edited November 2024 in Health and Weight Loss
When I started this, I set out at a 1000 deficit, planned to cut 70-100lbs...still at that, which is just shy of 2500 calories/day. I know this is correct - I've been losing 2lbs a week for just under 3 months (after the 10lb water/glycogen) flush. Overall I'm 36lbs lighter...being a little under halfway to my goal, I decided to see what what maintenence and bulking would look like and holy crap...

when you factor in my training (Which is only increasing in intensity and even time as I transition from bodybuilding type lifting to strongman type training), my maintenence will be somewhere in the realm of 3500-4000 a day, with gaining being at 4000+...thats going to be a lot of $ and force feeding.

Anyone else eating in the 3500+ realm? How do you do it/afford it?

Replies

  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    I'm 6'1, 29 YO male. My weight is 265 - planning on stopping between 220-230. The change in TDEE will be made back up by increasing my training sessions by approx 45 minutes.

    I used MFP to calculate this. I also am using my previous experience at 205 as a baseline - that was during my time in the military, 2x workouts a day most days. While I never counted calories back then, my current knowledge and looking back now I am fairly certain I was 3500-4000 calories maintenence back then. The difference is, I only had to fork out the cost for 1 meal a day back then as I had the chow hall to eat at 3x a day. I also drank a ton back then - while not good calories, that was still calories - in the realm of 1000+ most days.
  • jdog022
    jdog022 Posts: 693 Member
    Two a days at 6-1? 29 yo male. Yea 3500 is absolutely realistic.
  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    edited October 2018
    Any tips for affording this? And for craming it down my throat?

    I did roughly 4000-6000/day during my time on deployment in an effort to gain (had to be that high to make up for my activity level)...that was miserable force feeding most of the time. I got about 20lbs in 8 months, and when I cut only 8-10 of it was muscle mass. I really do not miss eating like that at all.

    EDIT: I understand it won't be THAT high, but I'm actually very comfortable at 2500 - I'm figuring I'll have to add in a large breakfast and a replace my post training shake with a mass gainer.
  • jdog022
    jdog022 Posts: 693 Member
    No the data is not right there. His TDEE of 3500 is based on his current weight with his numbers. He’s trying to calculate his future tdee which is on an unknown goal weight. If he weight 80 pounds less his tdee isn’t still 3500
  • lynn_glenmont
    lynn_glenmont Posts: 10,180 Member
    jdog022 wrote: »
    No the data is not right there. His TDEE of 3500 is based on his current weight with his numbers. He’s trying to calculate his future tdee which is on an unknown goal weight. If he weight 80 pounds less his tdee isn’t still 3500

    OP says he's lost 36 lbs and is a little under halfway to goal. How do you square that with losing another 80 pounds?
  • Tic78
    Tic78 Posts: 232 Member
    If your struggling to physically eat more calories then blend and drink them. Easy to make 7-800 calorie shakes
  • sijomial
    sijomial Posts: 19,809 Member
    My average TDEE is probably about 3200 but I have lots of days when it's far higher than that.

    Starchy carbs are caloric, tasty and inexpensive. (Fettucine carbonara - yummmmmmmmm!)
    Lots of fruit is high calorie and relatively inexpensive.
    A big bowl of breakfast cereal can be a calorie bomb for not much money.
    Fat is the most caloric by weight (9 cal / gram) so cheese and nuts for example.
    Drink some calories, FF milk and smoothies.
    Supermarket meal deals (sandwich/snack/drink) are dirt cheap and you can choose the high calorie options.
    My 6'7" rugby playing nephew used to haunt the all you can eat buffets when he was a poor student (bet that dented their profit margin....)

    Really once your protein needs are met carbs and fat will add the remainder very quickly.
  • jdog022
    jdog022 Posts: 693 Member
    lynn_glenmont wrote: »
    jdog022 wrote: »
    No the data is not right there. His TDEE of 3500 is based on his current weight with his numbers. He’s trying to calculate his future tdee which is on an unknown goal weight. If he weight 80 pounds less his tdee isn’t still 3500

    OP says he's lost 36 lbs and is a little under halfway to goal. How do you square that with losing another 80 pounds?

    Just making a point but I see your determined to be the correct one here so you can have it
  • sardelsa
    sardelsa Posts: 9,795 Member
    edited October 2018
    Seems pretty reasonable given your stats. I bulk on high numbers (3200-3500cals) being a medium sized female so I definitely know what it's like to keep cramming the food in.

    But since you are still halfway to goal, I wouldn't worry too much about it yet, you are still in weight loss mode, you are eating less calorie dense foods, probably hunger has leveled out and it is hard to imagine eating that much. Once you reach maintenance you can hang out there for a while, slowing increase calories to bulk, and your body and hunger will usually adjust over time.
    Also, you can decrease your cardio activity so you don't have to eat as much (that is what helps me).

    When you get there, here is a helpful link with food suggestions and tips to get to cals in
    https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
  • mitch16
    mitch16 Posts: 2,113 Member
    My son is a college athlete and has similar caloric needs. Luckily he's on an all-you-can-eat meal plan at the university. I shudder to think how much groceries will cost if he moves off campus.

    I'm assuming that protein is your biggest concern? Peanut butter, eggs, soy/beans, yogurt are probably the cheapest sources. Shop meats on sale/consider buying in bulk and freezing.
  • cmriverside
    cmriverside Posts: 34,775 Member
    Bread and cheese are high cal/low cost.

    Beans and rice with cheese, noodles with a can of mushroom soup and some chicken thighs, high cal low cost.

    Dollar store for staples. Grains and peanuts are high cal low cost. Same with ground beef and bacon. Add oils to everything, cheap, fast, not high bulk.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Do you know anyone with a Costo or similar membership? Buy in bulk and freeze ground beef and chicken breast.
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