Quick Question

[Legion Kreinak2]

I always forget this, but can anyone remind me how many calories one is to consume while bulking, for maintenance, for cutting, and BMR. I believe it was:

Bulking: 20xBW
Maintenance: 15xBW
Cutting: 12xBW
BMR: 12xBW

I'm sure some of those are off.

Also, how would one go about adjusting the diet as his/her weight increases/decreases? For example, you're 200 lbs. and begin bulking, eating 4000 calories a day. You continue bulking and reach 210 lbs. Would you then adjust and begin eating more calories at 10 lb. intervals, or for every pound you gain would you eat another 20 calories? I would think you'd adjust at intervals...

 

[leatherface]

Sorry I dont know the 'formula'. When bulking, i just eat everything in site, and while cutting I just cut out the carbs past 6pm and clean up my diet a bit. I find it easier to just listen to my body then to go by those actual numbers because It will vary for every person depending on things like your body type and metabolic rate, how active you are etc.

 

[jeremys]

I always forget this, but can anyone remind me how many calories one is to consume while bulking, for maintenance, for cutting, and BMR. I believe it was:

Bulking: 20xBW
Maintenance: 15xBW
Cutting: 12xBW
BMR: 12xBW

I'm sure some of those are off.

Also, how would one go about adjusting the diet as his/her weight increases/decreases? For example, you're 200 lbs. and begin bulking, eating 4000 calories a day. You continue bulking and reach 210 lbs. Would you then adjust and begin eating more calories at 10 lb. intervals, or for every pound you gain would you eat another 20 calories? I would think you'd adjust at intervals...

you also have to add in more cals if you burn off more cals in your dialy activities.

personally, i dont like counting cals when bulking. eat a lot of good food and add cardio if you think you're getting fat.

 

[Legion Kreinak2]

Can someone at least tell me maintenance so I have a general idea of how many calories I have to eat (or above that number, really) in order to bulk. I can't be in a calorie deficit.

Also, about the "listen to your body" comment... half the people on this board preach to eat even when you're not hungry. But if you follow you're body, then that would mean you wouldn't force feed yourself like that. So, I dunno which to go by. I used to like going by my body, but then again I can get by with 2 meals a day, I don't get all that hungry.

 

[leatherface]

Maintenance is 13-16 x bw depending on metabolism I believe..atleast those were the numbers out of Muscle and Fiction When I know I'm going to be bulking/cutting in a few months, i always get myself into that mindframe and my appetite seems like it changes just because I think it has to. Alright anyhow that is your number, hope that helped

 

[Legion Kreinak2]

Thanks, much appeciated. I'll keep it at 15xBW then because I have a pretty average metabolism.