Calories needed?

[Carbo2]

Looking for some insight as to how many calories I need daily for solid lean muscle growth without adding fat lbs.
I’m 53 on 200mg/wk Test E TRT and about to do my second 10-12 week cycle of Test E 600/week. My last cycle I gained and kept about 7 lbs of lean muscle but gained some fat. Diet wasn’t as clean as it is now and was eating around 3000 calories and started getting bigger, but fatter. Decreased mid cycle to around 2800 with no cardio. Since then off cycle, Ive cleaned up my diet and am doing cardio about 5 times per week and really seeing the fat come off. Burn around 500 calories a day on elliptical, usually right after I lift. Now, I weigh 195 and am currently 13-14% body fat. Daily macro consumption is 230 plus grams of Protein, 230 grams of Carbs and 40 grams of Fat. Target daily calories is 2200 2400 less cardio (approx 500 so net daily calories 1700 calories. According to our gyms InBody body analyzer, I have 170lbs of lean body mass and a basal metabolic rate of approx. 2024 calories per day. I really like how I’m starting to look being leaner and want to keep/gain muscle...but not sacrifice too much the lean look.

so my questions:

1. How many calories should I increase when I blast to gain lean muscle and NOT gain too much fat? I want to maximize/feed the TestE 600 and gain muscle and stay lean.

2. I’m on the road every day for work and have been getting the majority of my protein from individual liquid (mostly purchased from Walmart) protein shakes. Is this as good as chicken or beef? It’s convenient...but would chicken or beef be a better protein source?

3. Is doing cardio counter-productive to muscle growth? Liking the lean look I’m staring to see.

Thanks in advance.

[Electromass]

Looking for some insight as to how many calories I need daily for solid lean muscle growth without adding fat lbs.
I’m 53 on 200mg/wk Test E TRT and about to do my second 10-12 week cycle of Test E 600/week. My last cycle I gained and kept about 7 lbs of lean muscle but gained some fat. Diet wasn’t as clean as it is now and was eating around 3000 calories and started getting bigger, but fatter. Decreased mid cycle to around 2800 with no cardio. Since then off cycle, Ive cleaned up my diet and am doing cardio about 5 times per week and really seeing the fat come off. Burn around 500 calories a day on elliptical, usually right after I lift. Now, I weigh 195 and am currently 13-14% body fat. Daily macro consumption is 230 plus grams of Protein, 230 grams of Carbs and 40 grams of Fat. Target daily calories is 2200 2400 (tel:2200 2400) less cardio (approx 500 so net daily calories 1700 calories. According to our gyms InBody body analyzer, I have 170lbs of lean body mass and a basal metabolic rate of approx. 2024 calories per day. I really like how I’m starting to look being leaner and want to keep/gain muscle...but not sacrifice too much the lean look.

so my questions:

1. How many calories should I increase when I blast to gain lean muscle and NOT gain too much fat? I want to maximize/feed the TestE 600 and gain muscle and stay lean.

2. I’m on the road every day for work and have been getting the majority of my protein from individual liquid (mostly purchased from Walmart) protein shakes. Is this as good as chicken or beef? It’s convenient...but would chicken or beef be a better protein source?

3. Is doing cardio counter-productive to muscle growth? Liking the lean look I’m staring to see.

Thanks in advance.
1. Use this formula to find your maintenance intake, then add 500 calories to that.
BMR for men=(10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)
2. NO.....Nothing can replace real food! You need to be eating chicken and rice, lean beef and potatoes....etc...
Supplement shakes are just that...Supplement. 5-6 meals per day.
3. No. I’m bulking right now and I do 30-40 minutes of brisk cardio 6 days a week. With that being said, you don’t want to get extreme with burning to many calories when you are trying to put on mass.
Last thing here, you can eat a hell of a lot of calories (quality) and work even harder in the gym and you will keep the fat to a minimum... how do I know? Because I’ve done it before and I’m doing it now.
Eat clean six days a week, don’t miss any meals, and have one cheat meal per week.

[Carbo2]

Thanks Electromass! I did the calcs with my values (forgot to mention I’m 5’9”) and your formula puts me at just over 2200 calories. Figured fast before work so I’ll re-calc later to verify.

[Electromass]

Thanks Electromass! I did the calcs with my values (forgot to mention I’m 5’9�) and your formula puts me at just over 2200 calories. Figured fast before work so I’ll re-calc later to verify.Once you add your 500 calories to your BMR, give it a few weeks and see how it goes. If You're not gaining, bump it up 100 calories... if You think you're getting too fat,, bump it down a 100 calories... You get the idea

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[maxmuscle1]

1. Use this formula to find your maintenance intake, then add 500 calories to that.
BMR for men=(10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)
2. NO.....Nothing can replace real food! You need to be eating chicken and rice, lean beef and potatoes....etc...
Supplement shakes are just that...Supplement. 5-6 meals per day.
3. No. I’m bulking right now and I do 30-40 minutes of brisk cardio 6 days a week. With that being said, you don’t want to get extreme with burning to many calories when you are trying to put on mass.
Last thing here, you can eat a hell of a lot of calories (quality) and work even harder in the gym and you will keep the fat to a minimum... how do I know? Because I’ve done it before and I’m doing it now.
Eat clean six days a week, don’t miss any meals, and have one cheat meal per week.

^^^THAT!

Max


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[Carbo2]

OP here. One thing that I get confused about when calculating calories, macros, etc: Does one figure off of LEAN weight or TOTAL body weight (muscle + fat)? Doesn’t make sense to figure needed nutrition for the lbs. one has of body fat. Not a big deal or dealbreaker...got to get to know ones body, etc. thanks again.

[FitFactoryOC]

Thanks Electromass! I did the calcs with my values (forgot to mention I’m 5’9”) and your formula puts me at just over 2200 calories. Figured fast before work so I’ll re-calc later to verify.


quick question bro im 5'9 200lbs 32yrs old running test e dbol deca 6 units hgh every day wanted to see if we both are at around the same calorie intake level

[Electromass]

quick question bro im 5'9 200lbs 32yrs old running test e dbol deca 6 units hgh every day wanted to see if we both are at around the same calorie intake levelI'm right at 3,200 cal per day on my (clean) bulking. My goal is to stay within 10% btc +/- so I don't have to get so drastic when I go to cut. It's a little bit slower on the gains but all quality.

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[Judgmentalist]

I'm right at 3,200 cal per day on my (clean) bulking. My goal is to stay within 10% btc +/- so I don't have to get so drastic when I go to cut. It's a little bit slower on the gains but all quality.

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Shit main that’s damn near maintenance for me when I’m training heavy. I bet a lot of guys would say that’s low - admittedly some fatass Monday morning quarterbacks lol.

Are you gaining weight? How much? How long is this bulk supposed to go?


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[Electromass]

Shit main that’s damn near maintenance for me when I’m training heavy. I bet a lot of guys would say that’s low - admittedly some fatass Monday morning quarterbacks lol.

Are you gaining weight? How much? How long is this bulk supposed to go?


Sent from my iPhone using TapatalkI've been on this bulk for 12 weeks. I'm doing a little mini cut which I started this past Monday.
Yesterday morning after my constitutional I'll weighed in at 215 lbs. If you consider my post show weight...that 37 lbs gained.
My approach may be a little different than guys that aren't competing. I want to stay within certain parameters so when it comes time to cut I can cut down 15 or 16 lb to make weight and still preserve most of my muscle.
The pic here was about 30 days ago.
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https://uploads.tapatalk-cdn.com/20190807/8d07c53030ef116a257b7963697752b1.jpg

[Judgmentalist]

I've been on this bulk for 12 weeks. I'm doing a little mini cut which I started this past Monday.
Yesterday morning after my constitutional I'll weighed in at 215 lbs. If you consider my post show weight...that 37 lbs gained.
My approach may be a little different than guys that aren't competing. I want to stay within certain parameters so when it comes time to cut I can cut down 15 or 16 lb to make weight and still preserve most of my muscle.
The pic here was about 30 days ago.
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https://uploads.tapatalk-cdn.com/20190807/8d07c53030ef116a257b7963697752b1.jpg

I think imma try it your way lol


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[FitFactoryOC]

I've been on this bulk for 12 weeks. I'm doing a little mini cut which I started this past Monday.
Yesterday morning after my constitutional I'll weighed in at 215 lbs. If you consider my post show weight...that 37 lbs gained.
My approach may be a little different than guys that aren't competing. I want to stay within certain parameters so when it comes time to cut I can cut down 15 or 16 lb to make weight and still preserve most of my muscle.
The pic here was about 30 days ago.
Sent from my SM-G965U using Tapatalk
https://uploads.tapatalk-cdn.com/20190807/8d07c53030ef116a257b7963697752b1.jpg
looking real good bro for 32 fuck your solid as fuck all lean too! keep it up bro

[Electromass]

looking real good bro for 32 fuck your solid as fuck all lean too! keep it up bro32?? Bro, I'm in my 50's!!!
Lol

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