Calories, Carbs, & Water
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Calories, Carbs, & Water - 5/12/2007 2:21:35 PM
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thesteel
Posts: 19
Joined: 4/25/2007
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Hey everyone, I'm 5'10 and I weigh 165 lbs with 11.7% body fat. My goal is to bulk up and eventually cut down so I'll be ripped at 185 lbs with an 8-10 % body fat in a year, hopefully. I've been lifting for a few years now but saw little results due to overtraining and nutrition. I've done a lot of research to help me in those areas but I still have some questions.
I know that my TDEE is 3050-3200 calories a day to maintain my weight. I also calculated that to increase size while minimizing fat gain I should take between 3400-3700 calories.
Everyday I burn 2700 calories (basal and lifestyle) before doing any activities. I plan to lift and do some cardio daily. Referencing fitday.com, strenous lifting for 1 hour burns about 400 calories. That would put me at 3100 and maybe another 200 calories for my cardio would leave my total at 3300. That means I will only be eating an extra 100-400 calories a day than what I burn. Is that an enough amount for a proper bulking routine?
I have heard the following four Calories Breakdown percentages for bodybuilders:
Formula 1:
45% Protein
35% Carb
20% Fat
Formula 2:
30% Protein
50% Carb
20% Fat
Formula 3:
30% Protein
40% Carb
30% Fat
Formula 4:
35% Protein
50% Carb
15% Fat
Which of the the four, or any others that you know, work best for a bulking routine?
I always hear after workouts carbs, simple carbs, should be taken to help your body recuperate. Is there a certain # of grams of carbs I should eat following my workout?
I do plan on taking some creatine so I know water intake should be about a gallon for that. Even if I wasn't taking creatine, should I still consume a gallon of water throughout the day?
I almost forgot about my last question, is there a certain limit of Whey Protein the body absorbs in one shot?
Please help if you can! I'd appreciate all advice, because I know the people here have good knowledge about bobybuilding.
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RE: Calories, Carbs, & Water - 5/13/2007 11:10:23 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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quote:
Which of the the four, or any others that you know, work best for a bulking routine?
REad my Gaining mass thread..it discusses that.
quote:
I always hear after workouts carbs, simple carbs, should be taken to help your body recuperate. Is there a certain # of grams of carbs I should eat following my workout?
I cover that.
quote:
I do plan on taking some creatine so I know water intake should be about a gallon for that. Even if I wasn't taking creatine, should I still consume a gallon of water throughout the day?
WAit until you get the diet dialed in before you start the creatine. It might take 3-4 weeks until you KNOW you are in control of your gains! Then add in creatine.
quote:
I almost forgot about my last question, is there a certain limit of Whey Protein the body absorbs in one shot?
Yes. But lets start with the basics. Start with what seems a reasonable ratio based on your best guess..then try to get as much of your nutrition from food, except for pre and post workout nutrition.
We train our bodies (gradually) how much protein to use and how much to waste. Yes I said waste.
For that reason, start at a moderate amount of protein, not excessive, and as you gain muscle, you increase overall caloric intake according to your ratio...
When you are in the cutting there is one rule I want to mention now...do not drop your protein.
When you are in a rest, you can back off on dietary protein intake and got through the whole cycle again.
quote:
I know that my TDEE is 3050-3200 calories a day to maintain my weight. I also calculated that to increase size while minimizing fat gain I should take between 3400-3700 calories.
Read the gaining mass thread. Pay attention to the discussion of starting with the LOWEST calories and gradually increasing them until you are making regular gains!
Hows that?
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to thesteel)
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RE: Calories, Carbs, & Water - 5/14/2007 10:54:47 AM
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thesteel
Posts: 19
Joined: 4/25/2007
Status: offline
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Dan, I re-read your thread before you posted and I answered some of my own questions there. Sorry I didn't pay enough attention the first time.
a)Regarding the calorie breakdown you said in your thread to play around with the percentages. That is what I'll do. I won't go overboard for protein and try to keep fat at a normal level.
b)I saw you said 40g of carbs post workout. I'm sorry I didn't see that the first time
c)I started today regulating my diet and water intake and I'll start creatine in 3-4 weeks like you said. I noticed you mentioned 12-15 cups of water while bulking, but if I take creatine does that number go up?
d)Right now I am taking Isopure Zero Carb Protein post workout (50g) and when I wake up on days I lift noontime instead of early morning. I am taking Pro Blend protein (mix of whey,egg,casein) before I go to sleep. I think that is all the protein I'll take from powders and the rest I'll get from food.
e)I'll start with 3400-3700 calories to begin with. But I just realized something Dan, when I start increasing weight, I will need to take more calories than I was the previous week because of the extra poundage, correct?
(in reply to danmirage)
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RE: Calories, Carbs, & Water - 5/14/2007 10:18:21 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
a)Regarding the calorie breakdown you said in your thread to play around with the percentages. That is what I'll do. I won't go overboard for protein and try to keep fat at a normal level.
Based on your knowledge of how you respond best to foods-choose a starting ration. Do a week on the given ratio and then observe how you respond...adjust as needed. Once you are making trackable gains on a weekly basis, you are on track.
quote:
b)I saw you said 40g of carbs post workout. I'm sorry I didn't see that the first time
That was 0.2 grams carbs per pound of bodyweight...with 0.1 grams of protein per pound.
quote:
c)I started today regulating my diet and water intake and I'll start creatine in 3-4 weeks like you said. I noticed you mentioned 12-15 cups of water while bulking, but if I take creatine does that number go up?
Water at least at 0.55 ounces per pound. No need to increase when you use creatine.
quote:
d)Right now I am taking Isopure Zero Carb Protein post workout (50g) and when I wake up on days I lift noontime instead of early morning. I am taking Pro Blend protein (mix of whey,egg,casein) before I go to sleep. I think that is all the protein I'll take from powders and the rest I'll get from food.
For bulking...You might consider using the powder for pre and post workout and to augment a meal that might be short...and stick with food.
50 grams protein...try the 0.2 grams carbs per pound of bodyweight...with 0.1 grams of protein per pound.
quote:
e)I'll start with 3400-3700 calories to begin with. But I just realized something Dan, when I start increasing weight, I will need to take more calories than I was the previous week because of the extra poundage, correct?
That number sounds far too high. Start closer to 2500 at a good ratio!!! Someting like 25% good fats / 25% protein / 50% whole food carbs...
Leave lots of room for increases.
As I said:
Pay attention to the discussion of starting with the LOWEST calories and gradually increasing them until you are making regular gains!
If you start at 3700, you will adapt to that and need to eat up to 500 calories more for every 10 pounds you gain! You only need to add calories when you need to keep gains going.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to thesteel)
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RE: Calories, Carbs, & Water - 5/15/2007 2:09:52 PM
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thesteel
Posts: 19
Joined: 4/25/2007
Status: offline
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a)Thank you on the advice there. I'll make sure to keep an eye on what works for me.
b)I see, I'll start eating more carbs post workout to meet that .2 amount.
c)Excellent, I always thought one needed to consume more water when taking creatine.
d)I'll get my carbs from food sources for pre and post workout. Do you think it will be better dividing that serving (50g protein) in half, one before working out and one after? The serving size stated on the jar is 2 scoopfuls which equal 50g of protein. If I take 1 scoop before and then 1 scoop after will that be better for my body?
e)Well that number I calculated from Marc David's article that involved the BMR and the two formulas (Katch-McArdle and Harris-Benedict) (http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm).
I can see why you said to start low because maybe that number is too high and the body will adapt too quickly. But I'm confused now, are those formulas wrong? I double checked the math and made sure I had it right.
(in reply to danmirage)
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RE: Calories, Carbs, & Water - 5/16/2007 11:11:59 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
Do you think it will be better dividing that serving (50g protein) in half, one before working out and one after? The serving size stated on the jar is 2 scoopfuls which equal 50g of protein. If I take 1 scoop before and then 1 scoop after will that be better for my body?
try 0.2 grams carbs per pound of bodyweight...with 0.1 grams of protein per pound of your bodyweight...pre and post workout. 30 minutes before and immediatly after.
quote:
I'll get my carbs from food sources for pre and post workout
OK. timing depends on the food source you choose.
quote:
But I'm confused now, are those formulas wrong? I double checked the math and made sure I had it right.
THe are not wrong per se...they are guesses based on averages for the average human. If you are body building you are no longer average.
Listen, after one week eating 2500 adn tracking your body stats, you will know where you need to go with the calories! Probably either stay there or go up 250-500...
Instructions for adjusting are at the bottom of the primary post in the gaining mass thread.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to thesteel)
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RE: Calories, Carbs, & Water - 5/17/2007 9:56:06 AM
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thesteel
Posts: 19
Joined: 4/25/2007
Status: offline
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Ok, I'll see where to start for my calorie level. Thanks Dan
(in reply to danmirage)
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RE: Calories, Carbs, & Water - 5/18/2007 8:28:59 AM
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thesteel
Posts: 19
Joined: 4/25/2007
Status: offline
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Will do.
(in reply to danmirage)
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