When calculating my daily intake of energy, to obtain a calorie surplus, should I eat over my BMR or my BMR+energy removed from excercise such as weight training?
BMR + daily activities + 500 or so kcals = gain muscleBMR + daily activities - 500 = cut bodyfat
http://www.johnberardi.com/articles/nutrition/masseating_1.htmthis article is the shit
Well it appears for my weight and age I should be consuming 8900kilojoules for maintenance.And 1800 kilojoules for 105mins of weightlifting.So I should eat about 2000 kilojoules over my BMR?So about 12700kj??? jesus....
Anyone got any fruther input on this? just seems strange to go from eating 5000 kilojoules a day for weightloss to 12700 kilojoules for muscle gain.
Just do kcals, kjoules is annoying to think about.
ok, did the conversion, So is 3100kcal about right for a 170lb, 18yo male, doing about 105mins of weight training a day?
Awesome, I can get around 2500-2850 a day depending if I do cardio that day.
Jesus christ kids, this is an actual serious thead or once, not a rediculous "who do you think has a better body" or "rate my cock" thread. I need some opinions and actual advice.The only two posts to actually give me something usefull are No.136989 and No.136988.
>>137199i answered for you, those 2 posts were meyour answer is about 3100 to gain weight. that number will go up as you gain weight