kcal intake

Davey_Gravey

Hi peeps,

Anyone give me some advice, trying to bulk, while training. What the ratio of calories per say kilo or lb of body mass.

At the moment I am c. 12stones c. 168lbs.

I am consuming approx. 2200 - 2800 Kcals /day, and I think they are largely clean useful cals in a fairly good ration of protein, carbs and fat.

Is the right ratio balance 40-40-20 (Prot-Carbs-Fat)?

I have quite a high matabolism (Spelling lol), should I be aiming for say just over 3000 kcals?

Ny advice, most appreicated.

Dave.

Gail

Hi Dave

Have a look on www.muscletech.com at the calculators.

I reckon you could do with building kcals up to about 3000 - 3300, with at least 1 gram of protein for your body weight, which would be around 700 kcals from protein. Everyones different though, depends on your carb tolerance etc. Its trial and error really but the calculator will give you a starting point/idea

gail

Anonymous

hello davey

set your self a starting point

ie 3000 calories a day.use the 40 40 20 ratio.

monitor your weight for 2 weeks,

weigh yourself on a monday morning just after waking and going to the toilet.
do this every monday,if you find you aint gaining any weight.

up the calories by 1000,still using the 40 40 20 ratio

this should make you gain approxamatly 2lb a week

this is just a starting point,hope it helps

Ric

Bump for Steve's post.

Best to see how your body reacts first, then come back and we'll help you further if needed.