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How many calories?

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fraser
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2006/07/17 12:18:06 (permalink)
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How many calories?

Hello MT, i've began paying closer attention to my caloric intake since reading a lot on here and am struggling to know exactly what i should be doing with my diet. My goal at the moment is to slowly lean bulk with minimum fat gain, hopefully none!!! I was thinking of maybe going on a surplus of 250calories a day? I am 21 years old with 5 years training experience, i am 5'7" and my weight history goes like-

16 y/old- 180lbs obese
18 y/old- 138lbs skeletal
19 y/old- 202lbs saggy tank
presently- 165lbs in good shape, 42" chest 28" waist

Could someone tell me roughly how many calories i might need to get to a small surplus on a day like this-

AM- 4 mile run at 10/min a mile
walk to uni/library/work/gym/shops throughout day= approx 8 miles medium paced
PM- gym- 45 minutes heavy weight, 15 minutes stretching

Cheers for any help guys, if i can find out how many calories i need i can hopefully construct a pretty good diet for my goals. By the way the reason i keep the AM cardio when trying to put on size is because i greatly enjoy it and find it helps with my lifts and fitness in general.
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2 Replies Related Threads

    LOCUST
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    RE: How many calories? 2006/07/17 13:16:45 (permalink)
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    imo dont count calories mate.

    keep protein @ 1.5g per lb of bodyweight,
    and up carbs till you start to gain, if you gain to much fat cut back slightly.
    make sure you have some decent efa's in there too. like flax etc.
    #2
    fraser
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    RE: How many calories? 2006/07/17 14:34:09 (permalink)
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    Cheers mate, I think my fat intake is as good as its ever been and i am feeling a difference in terms of fullness and energy, i eat about 200g of fish a day, 3 fish oil tablets, a few tablespoons of olive oil, 50g of nuts and seeds and a little fat off some cuts of meat. In terms of protein intake i calculated it as 286g a day which i think is plenty for my size. The reason for calorie counting is because i am very unsure as to how much i burn off on a day such as that printed above and would like a rough estimate of how much to take in.
    #3
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