Calories per day for 170lbs > 180/190lbs?!
Question: Training with heavy weights 4 days a week. bench squat dead row chin dip press etc. One day of HIIT on a bike.
5"10 170lbs, currently getting around 4000kcals per day of healthy food. protein ~250g, rest is healthy fats and low GI carbs/fruits and veggies. 1 gallon of water per day.
I was wondering any bodybuilders out there how many calories on average does it take to sustain say an individual at my height weight with 25lbs more muscle? 5000? 6000? or am i dead on, just need to tweak things and wait.
or for a different perspective, what do my big 3 need to be at. currently 230lb bench, 290 squat, 365 deadlift
Answers: Training with heavy weights 4 days a week. bench squat dead row chin dip press etc. One day of HIIT on a bike.
5"10 170lbs, currently getting around 4000kcals per day of healthy food. protein ~250g, rest is healthy fats and low GI carbs/fruits and veggies. 1 gallon of water per day.
I was wondering any bodybuilders out there how many calories on average does it take to sustain say an individual at my height weight with 25lbs more muscle? 5000? 6000? or am i dead on, just need to tweak things and wait.
or for a different perspective, what do my big 3 need to be at. currently 230lb bench, 290 squat, 365 deadlift
4000 cal is a good start..I compete in the IDFA and in my off season I'm about 220-230 taking in about 4500-5000 cal a day..Eat every 2 hours and if you think you are full, keep eating..And it is good you are eating clean as well it is not quit as easy to gain that much in a day with clean food so i would take in a lot of weight gainer/protein shakes to add on to it 2-3 of each a day...Keep doing that and keep lifting heavy and you will get where you will need to get.
2200 calories
4000 is probably enough. If your not doing that much cardio, then you aren't burning off that much calories per day...maybe about 3000-3500. So the extra 1000 or so calories is plenty. Muscle takes a long time to build. If you go to 6000 calories, your body will just store it as fat. If you upped your cardio to 4-5 times a week, then maybe you could increase your calories some. But adding 25 pounds of pure muscle will take years considering your are already 5'10", 170.
These are the ideal caloric intakes:
activity level very low- 2000
medium activity level- 2500
Vigorious activity level- 2800
If you are in need to lose weight, subtract 500 from each. But these are reccomended intakes for 18-19...