How many calories?

[Razor]

Hey,

I'm currently 146 lbs and, I think, somewhere between 10 and 11% body fat. This is down from over 175 lbs and >20% body fat a year and a half ago or so. problem now is that I want to gain some size (muscle) and I would to know how many calories I should take in without gaining too much in the way of fat (I know a little is inevitable but as long as the muscle gains are substantially more and fat is kept to a minimum, I'd be happy).

I currently lift weights 5-6 days a week and do 20 - 30 minute cardio sessions 2 - 4 days a week plus I try to keep active and walk a fair bit (I do have a desk job though).

I estimate I eat between 2100 - 2450 calories of "clean" food on any given day depending on exactly what I eat. I'm pretty sure this is too low for gaining but I'd like to get some opinions on what the number should be...the calculators out there vary pretty widely.

[wonton04]

BMR + 300 I believe

[Razor]

BMR + 300 I believe

Does BMR stand for Basal Metabolic Rate? If so, this seems too low as it doesn't account at all for exercise and daily activity...am I off here?

Add a couple hundred each week and see what happens. Everyone responds differently.

Yea, I guess that's what I'll have to do. I was just hoping to see if anyone had any kind of "formula".

[cassiegose]

Hey,

I'm currently 146 lbs and, I think, somewhere between 10 and 11% body fat. This is down from over 175 lbs and >20% body fat a year and a half ago or so. problem now is that I want to gain some size (muscle) and I would to know how many calories I should take in without gaining too much in the way of fat (I know a little is inevitable but as long as the muscle gains are substantially more and fat is kept to a minimum, I'd be happy).

I currently lift weights 5-6 days a week and do 20 - 30 minute cardio sessions 2 - 4 days a week plus I try to keep active and walk a fair bit (I do have a desk job though).

I estimate I eat between 2100 - 2450 calories of "clean" food on any given day depending on exactly what I eat. I'm pretty sure this is too low for gaining but I'd like to get some opinions on what the number should be...the calculators out there vary pretty widely.

Hi,

Honestly the best way to figure out how many calories you need is to actually figure out how many calories YOU need instead of relying on some calculator that uses assumptions and has no idea how your body functions. If I were you, I would first figure out how many many calories/carbs/protein you currently taking in. Also keep in mind taking in 2100-2450 calories in the form of twinkies and ho hos is NOT the same as eating 2100-2450 calories in form of lean proteins, complex carbs, and healthy fats. Also saying that you eat "clean" foods doesn't tell how many carbs/proteins/fats your eating each day. If you're eating 2100 calories in the form of oats and sweetpotatoes that is great but again youre not going to see results if youre not meeting your protein needs each day. It would be very helpful to show what youre currently doing on a daily basis for diet and suggestions can be made from there. Also, you said that you're "pretty sure this is too low for gaining"... Really the only way to know if its too low is to eat, lift, and track results. If you're getting stronger and continually lifting heavier weights then guess is that you're eating enough calories. However, if you're not getting stronger and not seeing results then guess would be that you should consider increasing your calories. Also, what kind of a weight training routine are you doing? You say you lift 5-6 days per week... I'm hoping youre giving yourself at least 48 hours of recovery between lifts of the same muscle group.

Good luck,

Cassie

[Razor]

I have hit a bit of a wall on lifting gains. I'm making some small gains still on deadlifts, leg presses and couple other exercises, but chest, back and biceps I feel like I'm stuck (and have been for awhile). diet consists of the following

Breakfast 7:30 AM:
2 slices of black forest ham
1 "special" pancake (caloric incredients are 1/4 cup fat-free cottage cheese, 1/4 cup egg whites, 1/2 cup quick oats, 1 tbsp vanilla protein powder -- I use nut butter on half and light cream cheese on the other half plus no sugar added syrup on the whole thing)

mid-morning snack 10:30 AM:
peanut kashi bar and apple
or oatmeal with small amount of protein powder and an apple
or oatmeal w/small amount of protein powder and a hard boiled egg

pre-workout 11:45 AM:
half banana
half scoop protein powder

post-workout 1:00 PM:
half banana

lunch 1:20 PM:
4 ounces lean meat
carrot
veggie mix
1/2 cup of brown rice (or similar serving of complex carb)
plum

snack 3:45 PM:
same type of things as 10:30 AM snack

dinner 5:45 PM:
4 ounces lean meat
salad with salsa and light greek dressing
1/2 cup of brown rice (or similar serving of complex carb)
green beans or other veggie mix

snack 9:00 - 10:00 PM:
same pancake as breakfast
fat-free yogurt with a few berries
3/4 cup of skim milk with 1 tbsp protein powder

This plan has a few additions that I've done recently to try to up calories and increase some fats as I think I was (and may still be) a little low on the healthy fats.

[Fygle]

Indeed, try increasing calories. I'd make the pre workout meal a bit larger. Muesli with skim milk works a treat. You could also add a scoop of powder to your 1pm.

[Razor]

I appreciate all the advice. I'm pushing pretty hard at the gym lately so hopefully I'll see some results soon.