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Need some guidance
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Posted by: fUnc17
Alright, my goal is to consume 3800 clean calories every day, more on workout days. I'm currently taking brazilian jiu-jitsu, practice it 5x week. I do 3 total body workouts a week, and I will be doing 2 sprinting sessions a week.
So I will be active. Looking to take in a decent amount of calories, and burn a decent amount as well. Looking for the "G-flux". By doing this I plan to increase my metabolism greatly. I can't deal with low cal anymore, i feel horrible on a reduced calorie diet.
This is what I have so far, need some meal ideas. doesn't have to be 100% accurate.
#1
9 egg whites, 1 whole [38/0/5] 260
1 cup rolled oats [14/54/5] 320
1 green apple
[38/54/10]
580
P.W.O
2 scoops whey [48/0/0] 240
1/2 cup rolled oats [7/27/2] 160
1/3 cup blueberries [0/7/0] 28
1 tbsp honey [0/17/0] 60
[48/51/2]
488
#2
1 can tuna [30/0/7] 200
1 Tbsp olive oil [0/0/14] 120
200g sweet potato [4/46/0] 200
veggies
3 fish caps
[34/46/21]
520
#3
2 scoops whey [48/0/0] 240
1/2 cup rolled oats [7/27/2] 160
2 Tbsp Natural PB [8/6/16] 210
[63/33/18]
610
#4
1 cup Chicken breast (stewed) [40/0/4] 211
100g sweet potato [2/23/0] 100
1 cup Avocado [2/10/22] 235
veggies
3 fish caps
[42/33/26]
546
#5
#6
1 cup 1% cottage cheese [28/6/2/] 163
2 Tbsp natural PB [8/6/16] 210
2 fish caps
[36/16/18]
373
[213/182/93] - Non workout days
[261/233/93] - Workout days
Meal #3 will be consumed at work so I am limited there. Need to bump up the calories in a few meals and add a fifth, thats basically it. I know what to eat and when to eat it, just need to know how much.
Also, should I just jump into this since my activity levels are so high?
Posted by: shiznit2169
I can help you out with how many calories you need to consume based on your activity level
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
Example
Male 30 years old
5'8" (172.7 cm)
172lbs (78 kilos)
BMR = 1793 cals/day
Activity Level - 1.55 (workout 3-4 times a day)
1.55 x 1793 = 2779 cals/day
Use the formulas above to determine how much you need to stay at maintenance level. Bump the cals up or down if you are cutting or bulking. Hope that helps.
Posted by: fUnc17
Thanks shiz, that does help. Ok so apparently I was a little off, to be expected. I need to ingest 3800 cals/day average. I need a 5th meal, and I need more calories in each of the meals, disregard the PWO shake.
Posted by: fUnc17
bump
Posted by: juggernaut
http://www.ironmagazineforums.com/sh...t=Bulking+Plan
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