How much calorie and protein for my Bulking?

Lil_swole · 06-28-2009, 05:57 PM

I am Abiout 5'6- and weigh 174 pounds or so but Im looking to start bulking up the only problem is im lost at is how to calculate how much lbm or bf% is and how much I need to intake on carbs and protein and all that so I guess I need a 101 session for newbies on what I need to do in order to acheive some solid muscle mass also Im about to take Nsi Creapure monohydrate which is a good quality brand that has no fillers or additives just pure creatine and good reviews and cytosport muscle milk. let me know how my traning schedule should be I really need some advice

alexvega · 06-28-2009, 06:14 PM

start to hit the iron it will show you how many food u will need.
good look!

Lil_swole · 06-28-2009, 09:25 PM

nkira · 06-29-2009, 01:10 AM

Lil, I suggest that you read this http://www.ironmagazineforums.com/ne...1-newbies.html (*** READ ME FIRST - Homework #1 for Newbies ***)

That will answer most of your questions, come back to us with your current diet & workout regime....

Welcome to the Forum

m11 · 06-29-2009, 01:21 AM

Additionally, when you track...please give us the numbers in grams, not percentages. Let us know if you are losing,maintaining, or gaining weight on those calories as well.

jordybb · 06-29-2009, 01:40 AM

You have to take Iron and proteins in a bounded , If you really want good muscles then you have to eat 12 eggs per day ...

m11 · 06-29-2009, 02:01 AM

Quote:

Originally Posted by jordybb

If you really want good muscles then you have to eat 12 eggs per day ...

nkira · 06-29-2009, 03:51 AM

I am confused here, but lets do some maths!

jordyb, do you how many grams of protein there are in single egg?

1 small Egg, whole, cooked has 4.5g of protein & 4.5g of fat......

so 12 eggs means - 54g Proteins & 54g Fats.....it's not enough for a 174 pounds person.

Quote:

Originally Posted by jordybb

You have to take Iron and proteins in a bounded , If you really want good muscles then you have to eat 12 eggs per day ...

gtbmed · 06-29-2009, 03:15 PM

It's still important to figure out things like LBM and BF%, especially before you start a bulk.

They can probably calculate your BF% at the gym you go to. If not, we might be able to estimate it. Still, you're going to want to figure those numbers out.

powerlifter316 · 06-29-2009, 03:48 PM

Stop worrying so much about exact numbers of everything. Almost nobody ever gets anywhere with that kind of anal retentive mindset. Focus on getting 1.5-2 grams of protein per pound of body weight per day, spread out over 6-7 meals. Eat enough of whatever else you want (within reason) to fill you up. Obviously you should focus on "clean" food choices, but don't worry about eating some junk now and again. Focus on gaining strength at every training session. The numbers that you should be worried about most are weights, reps, and protein grams.

alexvega · 07-30-2009, 12:47 PM

Quote:

Originally Posted by powerlifter316

Stop worrying so much about exact numbers of everything. Almost nobody ever gets anywhere with that kind of anal retentive mindset. Focus on getting 1.5-2 grams of protein per pound of body weight per day, spread out over 6-7 meals. Eat enough of whatever else you want (within reason) to fill you up. Obviously you should focus on "clean" food choices, but don't worry about eating some junk now and again. Focus on gaining strength at every training session. The numbers that you should be worried about most are weights, reps, and protein grams.

yea right i started to eat lot of carb, red meat and any kind of food,sometimes some junk, i have gain about 3kg, i have notice the diferent on my workouts and my recuperation. obviously i´m taking care of not to get much fat.
but is necessary to eat to get mass.

largepkg · 07-30-2009, 12:51 PM

Quote:

Originally Posted by powerlifter316

Stop worrying so much about exact numbers of everything. Almost nobody ever gets anywhere with that kind of anal retentive mindset. Focus on getting 1.5-2 grams of protein per pound of body weight per day, spread out over 6-7 meals. Eat enough of whatever else you want (within reason) to fill you up. Obviously you should focus on "clean" food choices, but don't worry about eating some junk now and again. Focus on gaining strength at every training session. The numbers that you should be worried about most are weights, reps, and protein grams.

Basically this is true. I would say that anything over 1 gram of protein per lb of LBM is overkill though. Unless you're using AAS.

juggernaut · 07-30-2009, 03:28 PM

Quote:

Originally Posted by alexvega

start to hit the iron it will show you how many food u will need.
good look!

thats the stupidest fucking response I've heard and I have come out with several.

largepkg · 07-30-2009, 03:55 PM

Quote:

Originally Posted by juggernaut

thats the stupidest fucking response I've heard and I have come out with several.

He means well. He still hasn't grasp the English language as fast as we would have liked.

irishteen · 07-30-2009, 04:14 PM

Quote:

yea right i started to eat lot of carb, red meat and any kind of food,sometimes some junk, i have gain about 3kg, i have notice the diferent on my workouts and my recuperation. obviously i´m taking care of not to get much fat.
but is necessary to eat to get mass

dat is the most stupid comment ever. it may be true that if he starts to eat red meat and sometimes junk food he will gain weight.but will this weight be muscle or fat? i have a feeling it will be fat and that will raise his BF% and no one wants that because they will end up looking like you.HEY ALEXVEGA WHERES YOUR ABS? THEY SEEM TO BE COVERD IN SOME TYPE OF JELLY!!

juggernaut · 07-31-2009, 07:25 AM

fuck the language barrier.and I dont mean well. I'm a mean spirited asshole. But I love you all. Now, shut the fuck up and train.

DocHoliday · 08-18-2009, 06:26 PM

Your maintenance is 2870 cals/day roughly. For bulking add 300 cals/day to start - say 3170. Macros at 40/40/20. Rock on!

06-29-2009, 01:21 AM	#5
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Additionally, when you track...please give us the numbers in grams, not percentages. Let us know if you are losing,maintaining, or gaining weight on those calories as well. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-29-2009, 03:15 PM	#9
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	It's still important to figure out things like LBM and BF%, especially before you start a bulk. They can probably calculate your BF% at the gym you go to. If not, we might be able to estimate it. Still, you're going to want to figure those numbers out. gtbmed's strength journal

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06-28-2009, 05:57 PM	#1
Lil_swole Registered User Join Date: Jun 2009 Location: Wisconsin Posts: 5	How much calorie and protein for my Bulking? I am Abiout 5'6- and weigh 174 pounds or so but Im looking to start bulking up the only problem is im lost at is how to calculate how much lbm or bf% is and how much I need to intake on carbs and protein and all that so I guess I need a 101 session for newbies on what I need to do in order to acheive some solid muscle mass also Im about to take Nsi Creapure monohydrate which is a good quality brand that has no fillers or additives just pure creatine and good reviews and cytosport muscle milk. let me know how my traning schedule should be I really need some advice

06-28-2009, 06:14 PM	#2
alexvega simpsom Join Date: Aug 2004 Location: costaRica Posts: 1,231 Photos: 23	start to hit the iron it will show you how many food u will need. good look!

06-28-2009, 09:25 PM	#3
Lil_swole Registered User Join Date: Jun 2009 Location: Wisconsin Posts: 5	ok

06-29-2009, 01:40 AM	#6
jordybb Registered User Join Date: Jun 2009 Location: usa Posts: 8	You have to take Iron and proteins in a bounded , If you really want good muscles then you have to eat 12 eggs per day ...

06-29-2009, 03:48 PM	#10
powerlifter316 Registered User Join Date: Jun 2009 Location: Kansas Posts: 21	Stop worrying so much about exact numbers of everything. Almost nobody ever gets anywhere with that kind of anal retentive mindset. Focus on getting 1.5-2 grams of protein per pound of body weight per day, spread out over 6-7 meals. Eat enough of whatever else you want (within reason) to fill you up. Obviously you should focus on "clean" food choices, but don't worry about eating some junk now and again. Focus on gaining strength at every training session. The numbers that you should be worried about most are weights, reps, and protein grams.

07-31-2009, 07:25 AM	#16
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	fuck the language barrier.and I dont mean well. I'm a mean spirited asshole. But I love you all. Now, shut the fuck up and train.

08-18-2009, 06:26 PM	#17
DocHoliday Registered User Join Date: Aug 2009 Location: New Mexico Posts: 19	Your maintenance is 2870 cals/day roughly. For bulking add 300 cals/day to start - say 3170. Macros at 40/40/20. Rock on!