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Help with bulking calorie intakes

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warwick1972
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2014/10/03 13:29:51 (permalink)

Help with bulking calorie intakes

Hi guys
I am currently on my first bulk, I weigh in at 74kg, 5' 9'' tall and I have worked out my BMR to be 2350 cal per day. I am aiming for 3000cals per day, 370 carbs, 180 protein and 82g fat. Would these sort of figures be ok for a bulk on training days? I'm guessing i would use 350 to 400 cals training which would leave the excess at 250 to 300 cals.
Also, would I aim for the same amount of calories on non training days or stick to 2350 cals?
 
thanks
Wozza
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    Re: Help with bulking calorie intakes 2014/10/03 13:51:14 (permalink)
    Hello Wozza,
     
    First of all if you've worked out your BMR to be 2,350 then you're a gifted talent my friend. Your possibilities are endless, but somehow I don't think that's right. Your BMR is the measure of the rate at which your body burns calories while at rest. You then need to times this by an activity factor- are you sure you've not already done this? So the 2350 may well be your total energy expenditure(TEE) not your BMR. Just making sure you understand this before we continue...
     
    I always recommend reducing or increasing your TEE by 10-20%, not just a generic number that has been rounded up. For example I'd personally start at 10% of your TEE to begin with, then look to increase to around 15-20% as the weeks go by. That way you've got more control on how much lean body mass you put on. People often get quite fat early on in their bulk because they are ruthless with their calories..
     
    Your figures/macros look sound. I've certainly seen a lot worse, again, just monitor and adjust. I'd also keep them consistent during your bulking phase.
     
    Good luck.

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