posted Tue, 06/12/2012 - 11:03
1786
Calories
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Just wondering if I need 4000 Cal a day and my workout burns 800 calories. Do I need to actually take in 4800 calories? I never see anyone say they make up what they burn in the gym. It is hard enough getting 4000, let alone another 800 on top of it.
Thanks
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I think you should take either supplements or bananas and egg too.
http://www.slideshare.net/amiragroup
Im no expert but ill see if i can help out.
Your basal metabolic rate going by your stats is. 1813 cal. This is the number of calories you would burn if you stayed in bed all day. To work out your BMR just google BMR calculator there are plenty out there.
The Harris benedict equation should help you work out roughly what your daily calorie expediture needs are, once you do the math you should have your maintance calorie needs. To gain weight add 500 cals to your maintance and that should have you gaining at roughly 1 lb per week. If your still not gaining up the cals a bit more maybe +250 cal at a time till you start seeing results.
This next bit is a cut and paste its the Harris Bennedict Equation
1 •If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2 •If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3 •If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4 •If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5 •If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
eg. lets say you are moderately active, number 3 on the list above. You would work it out like this:
1813 x 1.55 + 500 = 3310 per day to gain 1 lb per week (roughly). Use it as a guide you can adjust from there.
Mate, what are your goals? Bulking? Get shredded?
I like the shredded look and could use some more bulk. I am going for a Frank Zane look.
If you take 4000 calories a day, you will more than likely get big/bulk up, those extra calories that you don't burn are going to storage in your body, so you will not going to look cut/shredded first. If you already happy with the size of your body and want to get lean looking, cut the calories, but you can only do 1 thing at the time, if you set up too many goals in a short period of time you will fail(own experience) What are your stats, age, weight, height, experience using AAS, Body type/complexion?
No1And how do you know your workout burns 800 cals
I am pretty much just guessing. I do Martial Art for my cardio and that is about 650 calories alone. I am pretty sure lifting doesn't burn that many calories.
No1Well I think 4000 is plenty as long as you arent HUGE