bake1550 said:
But what I have read so far Im going to need 3k-5k of good calories a day.
Well, let's see if you are right with that random number.
Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires at a resting position.
- Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Use your BMR to determine your daily caloric needs:
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The above values will be how many calories your body requires on a daily basis to maintain your current weight at the specified level of activity. If you wish to add weight then you will need to add an additional 500 calories per day (3500 total additional calories over the span of one week) to your nutritional intake. This will result in a gain in bodyweight of one pound (minimum) per week. Aim for a 1-2 pound per week increase to help keep your body fat percentage (BFP) in check.
Set your protein intake at a level of one gram per pound of lean body mass. You will have to have your BFP assessed to determine this. Focus on complex, low-glycemic carb sources. Don't think that because you are bulking that you can eat anything, anytime. The cleaner you keep your nutritional intake through the bulking cycle, the easier it will be when it comes time to cut and define your hard work. Your fat intake should be under 60 grams per day. Try to minimise saturated fats and avoid trans and hydrogenated fats completely. Although your work schedule may be long, try to set up an eating program where you are eating 6 small meals spaced out throughout the day. Keep your body properly hydrated at all times throughout the day by drinking water and not all the soft drinks you are currently consuming. Same goes for all the sweets.
Try to put your money towards purchasing real, quality, foods (ie: chicken, turkey, extra lean beef, fish, oats, potatoes, whole wheat pastas, whole wheat grains, vegetables, fruits, beans, nuts, etc.) If you feel that you need a supplement to help you achieve your daily caloric requirements, then use a quality protein source. Throw in some oats and flax oil to increase the caloric content, if necessary.
If you are going to use a Weight Gainer powder or a Meal Replacement Powder (MRP) then just make sure that you adjust your nutritional intake and training program to reflect the high sugar, fat, and carb content of many of these products.
For your workout: Try to workout a minimum of 3X per week. Limit your cardio activity to just warming up your muscles prior to exercising. If you are just starting out then try the following split for the first month:
Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest
Have a good read through the threads over in the Weight Training section for other splits and routines.
Ease yourself back into all of this and concentrate on your form when it comes to your workout. If necessary, use an unweighted bar until you feel comfortable. Lift for quality and not quantity and don't be concerned with what the other guys in the gym think. They were all like you at one point. Just a bunch of flabby, little, girly men [that was my best Arnold impersonation].
Welcome back to EF Jeff
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