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[Mighty P]

Is this healthy?

What is a good way to figure out a maitenence caloric intake. No, I don't want to stay here, but I want to know where to start from. Right now my break down is about -
50 % protein
40 % carbs
10 % fat

I'm about 7% body fat @ 175 and I'd like to add more lean muscle. I don't want to go on the eat everything around bulking diet. I freak out if I can't see my abs. So, what is a good ratio/ caloric # to take in to add some mass w/o too much fat?
Thanks

 

[bigmag]

here's a little "rule of thumb" for you:

for maintaining: (your weight *10)
for bulking: (your weight * 12)
for cutting: (your weight * 8)

How ever this is not always the case....your bf % has a big influence on this. I'm telling you this because your bodyfat is low so these figures (for calories) are about what you should be getting each day.

 

[Mighty P]

Thats interesting, I've always heard body weight *12 for cutting and * 20 for bulking. My main problem is I love to run. I get 45-60 mins probably 6 days a week. Does that change your numbers any. I know I need to cut this down to bulk, and I probably will with winter coming. If I do keep my running up would your numbers be the same?
Thanks

 

[javaguru]

The best way to determine your maintenance calories is to use a food log. keep track of everything you eat over a week and divide the total calories by seven. You'll have your average daily calorie intake. Then adjust upwards slowly until you start to gain. Trust me on this, maintaining a food log was something that hindered my progress more than anything. Remember, food is the most anabolic substance and you have to know exactly what you're eating to manipulate your diet. I can't emphasize a food log strongly enough.

 

[Stryc-9]

I know what you mean about losing those ABS Mighty....but I've always adhered to the philosophy that "slow and steady" wins the race anyway!!

weight * 20 just sounds like you're asking for too much b/f too quickly....which isn't necessarily BAD, but it doesn't sound like what you're after....stick with *12 and tweak if necessary....

And I agree with Java's food log idea - you might think you can remember what you've eaten and keep track of everything pretty nicely - but when you start writing it down and it stares up at you from the paper - you'd be surprised!!

....you need to be mindful of everything you put into your body (treat it like a temple and so forth) - but it doesn't have to be a pain in the butt....and it shouldn't be something that makes the bodybuilding lifestyle seem tedious to you....

 

[Mighty P]

Thanks guys! What's the breakdown of protein to carbs to fat?

 

[blown93302]

you guys are WAY off.... your saying bodyweight * 12 for bulking?? that means for him 175 x 12 = 2100 cals!!!!! NOBODY can bulk on 2100 cals...... go for at least 3500 cals/day. keep protein high, moderate carbs, low fat from flax and peanut butter and you will bulk with little gain in bodyfat.

 

[bigmag]

if you're trying to bulk....cut out the cardio.....that will definately hinder muscle gains!!!