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I am 6 foot 3 and 210 pouds advise plse

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Posted by: mikevru

I eat about 3200 calories a day (about 200 gs protein). I am guessing this low calorie intake is not gonna cut it in terms of helping me bulk. What should I be trying to comsume calorie (protein and carb-wise) in order to build as much muscle as possible?like i say i am 6 foot 3 210 pds in my 30s.

I realize I cannot just jump to like 4000 calories overnight so how should i progress calorie progression wise and what should i start with now in terms of calories?

thanks


Posted by: Mudge

Try 300-500 a day increase, and then increase again when you feel ready. If you are consuming 3200 calories and not gaining then it is not enough for bulking because you are simply maintaining, for me 3200 starts to get into bulk land, it takes very little for me to maintain.


Posted by: Tha Don

shit man, with stats like that you should be eating hella lot mo food to bulk

try 4500cals, and 350g protein

just add more carbs.... baked potatos, rice, pasta and bread

more protein.... like eat more meat, add more whey

you can get from 3200 to 4000cals in a couple of days, i went from 1600cals to 4500cals in a week after my cut, in the following week my BF had dropped and i'd put on 2lbs of LBM

the more cals the more muscle!

peace


Posted by: i h8 fat

granted you are tall, but isn't that A LOT of calories? I'm about 5ft 4 or 5ft 6 (i'm not sure atm), 200lbs.. i calculated my calorie intake over a period of 4 days and on average my intake is about 2000cals a day. 4500 cals a day seems massive!



Posted by: i h8 fat

granted i am aiming to cut fat while mike is trying to bulk up.. makes my calorie intake seem tiny.


Posted by: ogabott

i'm 6-3, and a little heavier... all i do is eat. between work, classes and the gym, all my free time is planning and eating meals.

my advice: eat till you want to puke (not neccessarily literal)... and dont allow yourself to get hungry ever. and def. eat more calories, i aim for atlest 4000.

oh yeah, eat good food too. but thats obvious.



Posted by: Tha Don

Quote:
Originally posted by ogabott
i'm 6-3, and a little heavier... all i do is eat. between work, classes and the gym, all my free time is planning and eating meals.

my advice: eat till you want to puke (not neccessarily literal)... and dont allow yourself to get hungry ever. and def. eat more calories, i aim for atlest 4000.

oh yeah, eat good food too. but thats obvious.
word

just had my 3rd meal of the afternoon... 2 big baked potatos with a can of baked beans and half fat cheese on top, with a chicken breast and 2 cod fish cakes

damm i'm fucked! really full up, feels great... and i ain't even brought on dessert... trying to decide, fruit and a yogurt? (pussy option) or big bowl of cereal, nuts and protein shake (big man option)

y'all know what i'm going for right

both

you wanna get crunked? then 'drink till ya throw up'
you wanna get huge? 'eat till ya (almost) throw up'

peace


Posted by: mikevru

ih8fat i guess you only need to eat 200 to maintain 200 pds but for your height you are veru heavy(big) so to be in proportion to you (height to weight) i would have to eat a lot more than my 3000 or so so it does make sense I should be 4000







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