Caloric intake for the 220+ guys

[AssItch]

Just picked up a horrendous amount of protein, and it's back to bulk mode for me. My focus is on 450g of protein per day. Total caloric intake will be secondary, but still important.

So I'm wondering what some of the bigger guys out there are eating to grow?

 

[DirkMoneyshot]

Speaking for me personally.

1.5g Protein / lb
2.5 - 3.0g Carbs / lb
.25g Fat / lb

That is typically what i use as a baseline diet for myself. That typically works for just about anyone wanting to gain size.

So for me that works out to be about 4500 - 5000 kcals / day.

Thats to gain weight.

 

[AssItch]

Thanks. And your weight?

 

[huskyguy]

I'm not quite 220 yet but I am getting there. I do not exactly count calories when I am bulking, here is my present diet today is typical.

Wake up -Immediately drink a large glass of whole milk with a scoop of Optimum 100% whey chocolate mint flavor
Breakfast 4 eggs toast, coffee
On way to work Joyride Protein Bar 30grams of protein
At work breakfast in cafeteria 3 eggs bacon, coffee, milk
Late morning snack--small sandwich milk, 2 hard boiled eggs
Lunch- Roast pork, gravy, potatoes, broccoli, soup, banana, milk
Afternoon snack--sandwich roast beef--lots of beef on sandwich, milk
Dinner- 3 grilled chicken breasts, 2 shrimp kabobs, grilled veggies, milk
Evening snack, protein drink, and beef jerky

Today was a typical day, along with this diet I consume a gallon of whole milk every day.

I weigh 210 at 5ft 7in and 9% body fat

 

[DirkMoneyshot]

Coming from a high of about 270. Started a lot lower but had just competed. Still fairly lean and now cutting again.

 

[brooklynheight]

hmmm- i dont think im eating enough - i weigh 240 6'3.

Im trying to start cutting

breakfast= 7 eggwhites 1 whole, 1/2 cup of oatmeal
mid morning= 1 MRP shake
lunch 1 chicken breast and a cup of vegetables
mid afternoon= 1 package of salted peanuts
get home from work

1 protein shake pre workout w/ dextrose
1 poretein shake post workout w/ dextrose

dinner= at least a chicken breast or 2 or 3 turkey burgers
w/ out bread and some vegetables.

b4 bed 1 protein shake w/ flaxseed oil.

Im trying liquid clen again for 2 weeks than an eca stack
for 2 weeks....what do you guys think?

 

[huskyguy]

Brooklynheight If you are cutting the diet looks definitely low enough in calories for cutting--get rid of the sugar, and the salted peanuts when cutting stick to lean meats and more vegetables. I cannot imagine eating this little especially if I was 6ft 3 and 240, but everyone is different and you have to put your diet in line with your metabolism and activity level. I would have the protein shake a bit earlier than right before bed especially if I was cutting.

I am so glad that I am not cutting right now, bulking is definitely more fun.

 

[brooklynheight]

it sucks

 

[DirkMoneyshot]

Do you know how many kcals your cutting on??? Your diet really isn't put together all that well.

 

[Gunghobro]

Hey AssItch,

I am 6'3 and weight is 245 lbs. Right now I cycle my calorie intake over a 4 week plan. Here it is:

Week 1
carbs: 510g
Protein: 305g
Fats: 90g

Week2
carbs: 204g
protein: 255g
fats: 23g

Weeks 3&4
carbs: 916
protein: 305
fats: 136g

I used the above cycle to keep my body out of norm. The first week is just my baseline for p/c/f and a normal workout/cardio routine. Week 2 is for shocking the system and I do more cardio and less weight/more reps for my workouts. Weeks 3&4 I eat more for more intense workouts and reduce the intentsity of the cardio (for bulding strength). I just start over at week 1 at the end of the fourth week.

 

[Gunghobro]

One more thing to add...

The c/p/f grams are per day and divided over 6 meals.

 

[dude]

Gunghobro, I like the idea of your diet. I pretty much keep things consistent at:
400-500g carbs
250-300g protein
60-80g fat
I weigh 225lbs at 6'1" for reference. This is divided into 6-7 meals/day.

 

[huskyguy]

I am happy to say that a clean, high calorie, high protein diet has been successful. I have blown up to 230lbs at 12% bodyfat.

Cutting program to start next week--I will definitely miss the bulking

 

[AssItch]

If you don't mind, what is high calorie and high protein in your book?

I'm aware of your gallon of milk a day thing, I'll probably try that next time I give bulking a go.

 

[truck]

Typical day of mine

1- Muscle Milk 6am
2- 4 turkey sandwitches 2 glasses of milk 11am
3-Protien Bar1pm
4- 2 chicken breast 2 glasses of milk 3pm
5- Muscle Milk 5pm
6- Pasta w/meat sauce 2 glasses of milk 8pm
7- Whole Pizza before bed 10pm

 

[Mudge]

Maintain around 17 calories per pound, 4k range. Bulking 5k and occasional 6k spurts, 266 pounds a few days ago @ 16% bodyfat.

One thing you have to watch is super high carbs, you dont want to make yourself insulin resistant (fatty).