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Old 02-13-2011, 09:39 PM   #1
Dynasty
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Hey everyone havent been on here since December. I'm still training away and determined ta get bigger, as always

I recently just finished up a personal training course and have reached 13 inches with my new arms, getting there for a small fella lol. Those 16's will be mine! mwahahaha lol... anyway hope everyone is progressing smoothly and keeps adding more weight or getting that extra rep, it all leads to solid gains.

I'm embarking on my newest bulk and will try get a good few muscle pounds on me before Summer, will aim for around the 10 pound mark be nice.

To get me on the way properly and have my nutrition plan set, I have a tiny question however that I'm really not sure of.

Firstly I was calculating my calories I should aim for a day pretty much, according to several readings I'm about 2,300 maintain level so I'd pretty much be aiming to eat approx 2.6k cals (focusing on macro nutrients obviously) 1 cal is not 1 cal if ya get what I mean

However, according to my book from my course it's saying I should be eating around 3200 calories (approx 450carbs, 140protein and about 90g fat). I'm just not sure which to believe for a 65kg (143pounds) 5.7ft guy. I've been doing more cardio lately due to classes I attend in my gym which i enjoy a lot, but I still lift 4 days a week.

So what would your guys be opinions on this? Would you think I'm more around the 2.6k category for solid gains or more around 3.2k for solid gains? I don't want to eat too much over or I'll be thinking along the lines of bodyfat and I actually hate bodyfat lol... I know its natural to gain a bit but I don't want much extra or it's back to a yawn 'diet' come Summer.

Thanks a bunch
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Old 02-13-2011, 10:17 PM   #2
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2300 seems really low for maintenance, especially for your age. I would start at 3000 per day, and make a goal to add 1-2 pounds per month over the next year. On your frame you have quite a bit of muscle yet to add, and now is the time to do it.

If you are gaining too rapidly at 3k per day, cut back by 300 calories and watch the scale for the next month. If you don't gain, eat more.

Books and calculators can help some, but to succeed you will have to start to learn your own body.

If you undereat because of bodyfat fear, you risk not gaining anything. Right now you want slow, steady gains.

Also, your training needs to be nothing short of the goal of progression of reps/weight on every set, and your workout should include the major compounds lifts.

Hard training + undereating = minimized gains.
Poor training + great eating = minimized gains.
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Old 02-13-2011, 10:36 PM   #3
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Duely noted BtB cheers Yea I'll try out 3k, it's hard enough to eat that much for me lol. But ah how it is from trying to change a little guy to a big guy eh
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Old 02-14-2011, 01:45 AM   #4
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Nice hearing from you man, good luck with the bulk!
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Old 02-14-2011, 05:21 AM   #5
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Cheers Big Swede and you're getting mighty big dude! Congrats
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Old 02-14-2011, 04:00 PM   #6
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Alright
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