How do you know how much to eat on cycle.

[wren]

So, if someone was going to do their first cycle, pretty easy test e 500/w, m-sten 20/day x4 weeks...how do you know how much to eat. I hunted for answers, but couldn't figure out a way to calculate it.

Currently I'm bulking at 2600 net cals per day, generally hit 3k but adjust for cals burnt during lifting and cardio (only 3x week, 20 min high intensity)...what do you go up to once that cycle starts? Do you just eat until you can't anymore? I know that LBM will increase significantly, but if you keep your e levels down does everything else just kinda go into high gear for building muscle instead of getting stored as fat?

Any advice would be appreciated!

If this has been answered somewhere obvious and I just missed it just point me in the right direction!

Thanks in advance!

 

[wren]

No one?

I'm seeing numbers like 5k cal a day, should be interesting to find those other 2k somewhere...

 

[chocolatemalt]

General consensus is to eat 500 cals in excess of your maintenance rate which you should use a few metabolic calculators to nail down. 2600-3000 seems pretty low for a bulk but we need your basic stats like height, weight, target weight, age to know for sure.

 

[OfficerFarva]

Hire a nutritionist and you're good to go. If not add 500 extra cals a day and watch the scale, you should be climbing a lb a week with that.

O yah, lift weights too, it helps.

 

[Valkyrie]

This is not my area of expertise. Also you dont say hiw much you weigh now or what you want to weigh post cycle. There are ways to calculate from your maintenance calories but this is what I would do

Take your desired LBM post cycle Double it. That is the number of protein grams you should eat. Multiply that by 4calories per gram that is your protein calories. So if you have 170lbs of LBM double that for 340 multiply NY 4calories you will eat 1360 cals of protein ED (340grams)

There or different ideas on macros but for bulk higher carb and fat than for cut. I like equal which is 33/33/33 basically lol. Some people like 40/40/20

If you do equal for the 170lbs LBM example that is 1360 carb calories. Carbs are also 4 calories per gram so that is 340grams of carbs. Fat is 9 calories per gram so that is 150 grams of fat.

4000 calories per day.

 

[wren]

Sorry, I should've thought of that, some days I play an idiot on tv too, not just the interwebs.

Currently 175#, 5'11, 13-14% bf, was going to push it lower, but since I was going to bulk I decided to start it a little early, to, theoretically, decrease the fat gain you can get at a lower bf. Macros are generally 45/35/20. Protein's high, I know, going to have to start putting down more brown rice.

I lift 6 days a week generally, chest/bis, back/tris, legs, shoulders, other 2 days are lighter days in between the splits, over the course of those 2 days I hit everything but with a lower intensity. Cardio is 3x per week, fairly high intensity.

Thanks for that breakdown AY!

 

[wren]

Oh, and here's a typical food day for me...

[TABLE="class: cms_table_table0, width: 800"]
[TR]
[TD="class: cms_table_first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: cms_table_last"]Fiber[/TD]
[/TR]
[TR="class: cms_table_title"]
[TD="class: cms_table_first cms_table_last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Prior - Kokt Egg, 1 egg[/TD]
[TD]70[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]7g[/TD]
[TD]185mg[/TD]
[TD]70mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Boca Sausage Links - Sausage Links, 2 Links[/TD]
[TD]80[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]8g[/TD]
[TD]0mg[/TD]
[TD]370mg[/TD]
[TD]2g[/TD]
[TD="class: cms_table_last"]2g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Kraft Fat Free Sharp Cheddar Cheese - Shredded - Cheese, 28 g[/TD]
[TD]45[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]4mg[/TD]
[TD]280mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Meijer - Great Eggspectations 100% Liquid Egg Whites, 9 Tbsp (46g)[/TD]
[TD]75[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]15g[/TD]
[TD]0mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]La Tortilla Smart and Delicious Soft Wrap - Multigrain, With Extra Virgin Olive Oil, 1 tortilla[/TD]
[TD]100[/TD]
[TD]18g[/TD]
[TD]4g[/TD]
[TD]9g[/TD]
[TD]0mg[/TD]
[TD]290mg[/TD]
[TD]1g[/TD]
[TD="class: cms_table_last"]12g[/TD]
[/TR]
[TR="class: cms_table_title"]
[TD="class: cms_table_first cms_table_last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]New Star - Spinich, 1 1/2 cups[/TD]
[TD]20[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]65mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]2g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Safeway Farms - *Steam In Bag* Broccoli Florets, 1.5 cup (85g)[/TD]
[TD]38[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]38mg[/TD]
[TD]3g[/TD]
[TD="class: cms_table_last"]5g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Boathouse Farms - Caesar Parmigiano Yogurt Dressing, 2 Tbsp 30g[/TD]
[TD]45[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]2g[/TD]
[TD]10mg[/TD]
[TD]170mg[/TD]
[TD]2g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]President - Fat Free Feta Cheese Crumbled, 1 oz = 2tbsp[/TD]
[TD]35[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5mg[/TD]
[TD]260mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Valley Fresh Organic Canned Chicken Breast In Water - Canned Chicken With Rib Meat, 10 oz[/TD]
[TD]225[/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]45g[/TD]
[TD]150mg[/TD]
[TD]1,300mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Yoplait : - Greek 100 Calorie Yogurt Key Lime, 1 container[/TD]
[TD]100[/TD]
[TD]10g[/TD]
[TD]0g[/TD]
[TD]13g[/TD]
[TD]4mg[/TD]
[TD]55mg[/TD]
[TD]7g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR="class: cms_table_title"]
[TD="class: cms_table_first cms_table_last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]chicken breast - chicken breast, 5 oz[/TD]
[TD]175[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]29g[/TD]
[TD]81mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Meijer Organics - Rotini Whole Wheat Pasta, 1 cup[/TD]
[TD]210[/TD]
[TD]44g[/TD]
[TD]2g[/TD]
[TD]7g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: cms_table_last"]5g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Prego - Light Smart- Traditional Tomato Sauce, 1/2 cup (120mL)[/TD]
[TD]45[/TD]
[TD]11g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]410mg[/TD]
[TD]7g[/TD]
[TD="class: cms_table_last"]3g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Kraft - Mozzarella Cheese - Fat Free Shredded , 28 g (0.25 cup=28g)[/TD]
[TD]45[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]5mg[/TD]
[TD]280mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Cheese - Parmesan, shredded, 1 tbsp[/TD]
[TD]21[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]4mg[/TD]
[TD]85mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]chicken breast - chicken breast, 11 oz[/TD]
[TD]385[/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]63g[/TD]
[TD]179mg[/TD]
[TD]495mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Meijer - Instant Brown Rice, 1/2 cup (1 cup cooked)[/TD]
[TD]150[/TD]
[TD]33g[/TD]
[TD]1g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: cms_table_last"]2g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Sharwood's - Makhani Butter Chicken Cooking Sauce, 1/2 cup[/TD]
[TD]140[/TD]
[TD]15g[/TD]
[TD]9g[/TD]
[TD]2g[/TD]
[TD]14mg[/TD]
[TD]750mg[/TD]
[TD]6g[/TD]
[TD="class: cms_table_last"]2g[/TD]
[/TR]
[TR="class: cms_table_title"]
[TD="class: cms_table_first cms_table_last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar)[/TD]
[TD]200[/TD]
[TD]16g[/TD]
[TD]6g[/TD]
[TD]20g[/TD]
[TD]10mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: cms_table_last"]1g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar)[/TD]
[TD]200[/TD]
[TD]16g[/TD]
[TD]6g[/TD]
[TD]20g[/TD]
[TD]10mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: cms_table_last"]1g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Body Fortress? Super Advanced Whey Protein Chocolate - Chocolate Whey Protein Shake Mix, 2.5 scoop[/TD]
[TD]350[/TD]
[TD]10g[/TD]
[TD]5g[/TD]
[TD]65g[/TD]
[TD]113mg[/TD]
[TD]175mg[/TD]
[TD]3g[/TD]
[TD="class: cms_table_last"]3g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]Now Foods - Carbo Gain 100% Complex, 1/8 cup (50g)[/TD]
[TD]48[/TD]
[TD]12g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: cms_table_last"]0g[/TD]
[/TR]
[TR]
[TD="class: cms_table_first"]TOTAL:
And I also had a casein shake before bed which brought the net cals to about 3100.
[/TD]
[TD]2,802[/TD]
[TD]207g[/TD]
[TD]62g[/TD]
[TD]344g[/TD]
[TD]774mg[/TD]
[TD]5,943mg[/TD]
[TD]38g[/TD]
[TD="class: cms_table_last"]38g

[/TD]
[/TR]
[/TABLE]

The dinner is actually 2 separate meals. The protein bars are snacks in between meals, usually I only have 1, but I was busy and didn't have time for anything else. The 2.5 protein shakes are pre and post workout, the carbo-gain is post workout because it was a cardio day (it's just maltodextrin). The sodium is stupid high, I love my Na, on that day I was closer to a 50/30/20 which happens fairly often. I could probably cut the carbs down and get some healthy fats or stop using so many low/no fat foods (natty peanut butter, flax seed oil) or cut the fat down and get some more carbs...

I'm coming from the perspective of former fat kid, so trying to gain weight is somewhat counter-intuitive for me.

 

[EO600bp]

easier to just eat until you cant eat anymore everyday than try to track everything....you can track your cals for a few days to get a a general idea of where your at, but it takes consistnecy over time to yeild the kind of gains everyone expects. Less planning and calculating and more doing...the boring truth.