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calorie surplus donkeycawk
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?
>> Anonymous
BMR + daily activities + 500 or so kcals = gain muscle
BMR + daily activities - 500 = cut bodyfat
>> Anonymous
http://www.johnberardi.com/articles/nutrition/masseating_1.htm

this article is the shit
>> donkeycawk
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....
>> donkeycawk
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.
>> Anonymous
Just do kcals, kjoules is annoying to think about.
>> donkeycawk
ok, did the conversion, So is 3100kcal about right for a 170lb, 18yo male, doing about 105mins of weight training a day?
>> Anonymous
Awesome, I can get around 2500-2850 a day depending if I do cardio that day.
>> donkeycawk
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.
>> Anonymous
>>137199
i answered for you, those 2 posts were me

your answer is about 3100 to gain weight. that number will go up as you gain weight