Daily calories ? critique my diet - Bodybuilding Discussion on Bodybuilding.net Nutrition Forum

gong · 05-07-2007, 05:21 AM

G'day,

I'm currently trying to add a bit of bulk. I'm 30 yo, I weigh 191.5 lbs (87kg), 5'9 (177cm), body fat % not sure, I'm not fat but have a little extra at the moment especially on the gut lol.

Just calculated my daily caloric needs for bulking from the harris-elliot spreadsheet and came up with 3171 calories for being lightly active. I don't know if that calculator takes into account Bodyfat %. By lightly active I mean 3 x 40-60min weights session, a couple of slow bike rides (say 30mins), and a daily stroll during my lunch break (20mins), and maybe walking the dog a couple times. All of the above in a week. Is that considered light ? Otherwise I sit in an office all day.

I just calculated the calories I consumed today and totalled 3133 (couldn't have gotten closer if I planned it!)

Now I've heard and read that people my size would eat even 4000 calories a day, and also worked out on other calculators lower calorie amounts, like 2500 or so.

My weight throughout the day varies from about 191.5 lbs (86.5kg) to after a workout and dinner tonight 198 lbs (90kg). I guess thats just a lot of food and water sitting in the gut, right ?

I'm eating decent food, no junk, but not being overly clean. Whole eggs, rolled oats, yoghurt, milk, milk milk more milk (no fat), beef, tuna, chicken sandwiches, instant noodles, 1 protein shake a day. Things like that. It's a chore sometimes I'll admit.

Should I eat the same amount on off days as well ?

How many calories do you guys eat ? Do you think I'm eating enough ?

Cheers and thanks in advance,

Peter

TALO · 05-11-2007, 10:47 AM

It's been a few days. Have you noticed anything ?

Everyone is different, so stay with the 3100 cals and move it up from there, increaseing 100-200 cals untill the weight moves.

05-07-2007, 05:21 AM	#1 (permalink)
gong Rank: New Member Join Date: Apr 2007 Posts: 21	Daily calories ? critique my diet G'day, I'm currently trying to add a bit of bulk. I'm 30 yo, I weigh 191.5 lbs (87kg), 5'9 (177cm), body fat % not sure, I'm not fat but have a little extra at the moment especially on the gut lol. Just calculated my daily caloric needs for bulking from the harris-elliot spreadsheet and came up with 3171 calories for being lightly active. I don't know if that calculator takes into account Bodyfat %. By lightly active I mean 3 x 40-60min weights session, a couple of slow bike rides (say 30mins), and a daily stroll during my lunch break (20mins), and maybe walking the dog a couple times. All of the above in a week. Is that considered light ? Otherwise I sit in an office all day. I just calculated the calories I consumed today and totalled 3133 (couldn't have gotten closer if I planned it!) Now I've heard and read that people my size would eat even 4000 calories a day, and also worked out on other calculators lower calorie amounts, like 2500 or so. My weight throughout the day varies from about 191.5 lbs (86.5kg) to after a workout and dinner tonight 198 lbs (90kg). I guess thats just a lot of food and water sitting in the gut, right ? I'm eating decent food, no junk, but not being overly clean. Whole eggs, rolled oats, yoghurt, milk, milk milk more milk (no fat), beef, tuna, chicken sandwiches, instant noodles, 1 protein shake a day. Things like that. It's a chore sometimes I'll admit. Should I eat the same amount on off days as well ? How many calories do you guys eat ? Do you think I'm eating enough ? Cheers and thanks in advance, Peter
gong Rank: New Member Join Date: Apr 2007 Posts: 21

05-11-2007, 10:47 AM	#2 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,939 Country: Gender:	It's been a few days. Have you noticed anything ? Everyone is different, so stay with the 3100 cals and move it up from there, increaseing 100-200 cals untill the weight moves.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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