I used John Berardi’s article “Massive Eating” to get these numbers. Basically I am aiming to pack on as much muscle as possible with the least amount of fat gains possible.
I am looking to eat a ton and follow either a modified West Side For Skinny Bastards or one of Chad Waterbury’s strength and size building programs. I plan on keeping a log on here once I start. So here are the numbers, tell me what you guys think.
15% body fat
RMR = 500 + 22 X 63.325 = 1893 calories
RMR x Activity Factor (1.6) = 3028 calories
Exercise Expenditure for weights = 6 METS X 74.5kg x 1 hour = 447 calories
Exercise Expenditure for cycling = 4 METS X 74.5 kg x .5 hours = 149 calories
Exercise Expenditure = 596 calories
Thermic Effect of Food = RMR X .15 (for high protein diet) = 283 calories
RMR X Activity + Exercise + TEF = 3028 + 596 + 283 = 3907 calories
According to John Berardi, I would need to eat 3907 calories a day. That would be maintenance for the days that I lift and bike, and then for the three days that I do nothing I would be in about a 600 calorie surplus, for 1800 extra calories a week.
In his article it worked out better for him cause his workouts expended about 1000 calories, so his surplus was 3000 calories a week. Maybe I should bike for more than a half hour or something and eat more calories, not really sure what I should do.
Also, I kind of feel like 3900 calories might be a bit too much or something. I was talking to someone who is in the 200 pounds range and they said they don’t eat 4000 calories a day. Does anyone think that I could get any benefit from eating maybe like 3500 calories and see how I am feeling after a few weeks of that?
Again, I want to put on muscle as fast as possible and keep fat gains as low as possible.
Also, when I start my log - what section do I start it in?
Really need some guidance, critiques and advice. I want to use all the free time I have this summer to just blow up and then go into overdrive during the winter so next summer I can just dominate everyone.