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(Forum for members to discuss the use of anabolic steroids)

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  • 1 Post By JohnnyB
  1. #1
    Community Veteran JohnnyB's Avatar
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    Default MAINTENANCE vs BULKING: Calculating your calories for a successful cycle by BASK8KASE
    The following was taken from The Body Sculpting Bible for Abs by James Villepigue

    DETERMINING YOUR DAILY CALORIC NEEDS

    The first step in determining how many calories you need to consume [to grow] is to estimate your Basal Metabolic Rate (BMR), which is the number of calories you need to consume each day to maintain basic body function

    BMR = Body Weight in Pounds x 11

    A 170-pound man's BMR: 170 x 11 = 1870 calories. That means to maintain his weight, a 170-pound man--even if he sat in a Barcalounger all day--would need to consume 1870 calories a day [in order to maintain his current weight].

    Of course, not many of us spend the day that way. That's why you nee to add an "Activity Factor to your BMR:

    Activity Level Factor

    Sedentary: BMR x 0.30
    Moderately Active: BMR x 0.50
    [B]Very Active: BMR x 0.75[B]

    Lets say that our 170-pound man is Moderately Active

    1870 x 0.50 = 935 calories

    Once you know your Activity Factor, add it to your BMR, and then add another 10 percent to that total to account for calories consumed by digestion.

    Again using our 170-pound Moderately Active man:

    1870 + 935 = 2805

    2805 x 1.10 = 3085

    He must consume a total of 3805 calories a day to maintain his current weight.

    (End of quote from The body Sculpting Bible for Abs)

    In order to grow, you'll have to add extra calories to your Maintenance Calories. The amount of calories that will help you grow with the least amount of body fat possible must be determined by trial and error. I suggest eating at 200-500 calories above your Maintenance Calories, then adjusting the calories based on your observations. The number of calories you need to grow will be unique to you (based on your body type, metabolism, etc.)

    You must take into consideration your goal weight. For example, let's assume you're 180lbs and you're goal is weigh 200lbs by the end of the cycle. If you continue to eat based on your original weight, when you get to 190lbs, the amount of food your consuming will not be adequate to get you to 200 lbs. So you must make sure you either adjust your calories as you gain weight, or just eat as if you were 200lbs when you first start your cycle at 180lbs--just be careful not to put on needless fat by overeating. See the link below.
    -------------------------------

    JohnnyB
    Manticore1 likes this.

  2. #2
    Omniscient! eastarr69's Avatar
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    great read..

    E

  3. #3
    Junior Bodybuilder peekingBICEPS's Avatar
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    awesome.awesome,awesome thread johnnnnnnyyyyyy

  4. #4
    Junior Bodybuilder Old Guy's Avatar
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    I've been looking for something like this.
    Thanks Bro.

  5. #5
    Neighborhood Pot-Head r3ver3nd's Avatar
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    Nice, says I need to consume 4809 calories....yet I know I dont come anywhere near there, but im not losing weight? Ah, I probobly F'ed it up...

    Excellent post either way

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    Novice tabascojoe's Avatar
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    awesome, thanks!

  7. #7
    Community Veteran JohnnyB's Avatar
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    I thought it was helpful, it gives you a place to start.

    JohnnyB

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    Thanks for the info!!

  9. #9
    Hazardous Stone's Avatar
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    Great post Johny! Calories and food ratios seems to be one of the most misunderstood areas of bodybuilding, your post definetaly helps to take a bit of the mystery out of the equation.

  10. #10
    Senior Member Bimmer's Avatar
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    it does make sense but at the same time I disagree. A person is acustomed to a certain amount of calories and thats it. For instance take 2 170 lb people. One eats 2000 cals a day while the other 3500. Both are moderatly active. Both increase total cal by 500 a day and will grow but thats still 2500 and 4000. Everyone is differant.

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    Hey, JohnnyB. I just joined and found that you brought one of my posts over here from AR. Cool.

  12. #12
    Community Veteran JohnnyB's Avatar
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    It's go stuff, so I had to share it

    JohnnyB

  13. #13
    Senior Member blackbeard's Avatar
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    nice read

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    Very informative

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    Quote Originally Posted by JohnnyB
    The following was taken from The Body Sculpting Bible for Abs by James Villepigue

    DETERMINING YOUR DAILY CALORIC NEEDS

    The first step in determining how many calories you need to consume [to grow] is to estimate your Basal Metabolic Rate (BMR), which is the number of calories you need to consume each day to maintain basic body function

    BMR = Body Weight in Pounds x 11

    A 170-pound man's BMR: 170 x 11 = 1870 calories. That means to maintain his weight, a 170-pound man--even if he sat in a Barcalounger all day--would need to consume 1870 calories a day [in order to maintain his current weight].

    Of course, not many of us spend the day that way. That's why you nee to add an "Activity Factor to your BMR:

    Activity Level Factor

    Sedentary: BMR x 0.30
    Moderately Active: BMR x 0.50
    [B]Very Active: BMR x 0.75[B]

    Lets say that our 170-pound man is Moderately Active

    1870 x 0.50 = 935 calories

    Once you know your Activity Factor, add it to your BMR, and then add another 10 percent to that total to account for calories consumed by digestion.

    Again using our 170-pound Moderately Active man:

    1870 + 935 = 2805

    2805 x 1.10 = 3085

    He must consume a total of 3805 calories a day to maintain his current weight.

    (End of quote from The body Sculpting Bible for Abs)

    Sorry to bring back an old thread, but I just bought this book and I'm confused about how they concluded with 3805 and not 3085? is it a typo?

  16. #16
    Olympian Bodybuilder SteelSouth's Avatar
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    Quote Originally Posted by Huydini
    Sorry to bring back an old thread, but I just bought this book and I'm confused about how they concluded with 3805 and not 3085? is it a typo?
    Yeah, it's just a typo.

  17. #17
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    If I went by that I would be 400lbs

uniquemicals
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