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  1. #1
    Registered User tarheeltime's Avatar
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    Noob question-- 3k calories a day? seriously?

    Trying to pack on muscle, but that just seems like a hell of a lot. So if y'all could confirm I'm on-target:

    27 y/o, 5'9 153lbs. I started fierce five back in early December, and I seemingly have neither gained nor lost any weight. Most lifts are going up on-pace, from a very low start, eg squats. 115-> 175. Struggling on the bench press though, stalled at 145, so I dropped it 20 lbs and am working back up again.

    Does this mean I should eat more? I'm like ~15% BF I think, I don't have much desire to gain fat. My BMR is 1700, so youtube and online calcs are indicating, w a 500 cal surplus, I need 2800-3000 a day.

    Two pics are from Jan 31st and from yesterday, so about a month apart, I look and weigh identical. Thanks for any general tips and feedback.
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  2. #2
    Registered User Strawng's Avatar
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    3k sounds totally right for your your weight, height, goals, & age. That being said, try not to focus too much on the scale. Ideally, you should "eat to progress". Are your lifts going up at your current intake? Great, then stay there. Have they stalled out for a week or two? If so, then bump them up by 2-300 calories and see if that makes a difference. You can't force feed muscle growth, and at your newbie status, you could easily make gains at maintenance for some time. This'll allow you to do a nice long, slow bulk.
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  3. #3
    team ketchup AdamWW's Avatar
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    Originally Posted by Strawng View Post
    3k sounds totally right for your your weight, height, goals, & age. That being said, try not to focus too much on the scale. Ideally, you should "eat to progress". Are your lifts going up at your current intake? Great, then stay there. Have they stalled out for a week or two? If so, then bump them up by 2-300 calories and see if that makes a difference. You can't force feed muscle growth, and at your newbie status, you could easily make gains at maintenance for some time. This'll allow you to do a nice long, slow bulk.
    This.

    3k is very easy if you eat the right foods.

    Make nut butters, higher calorie fruit, and rice your friend. Plus, who doesn't like some pizza?
    The power of carbs compels me!
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    Registered User paulinkansas's Avatar
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    5 weeks is a pretty short time. Just keep lifting and progressing. It'll come. Don't drink toilet water.

    Toast with peanut butter, bacon, honey and banana slices.
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    Registered User snailsrus's Avatar
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    Originally Posted by paulinkansas View Post

    Toast with peanut butter, bacon, honey and banana slices.
    Ewwwwwwwwwwwwwwwwwwwwwwww

    Minus the bacon would be good

    Op it seems like a reasonable amount, if you have trouble getting it in go for trail mix
    Insta is username snails.r.us
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    Originally Posted by paulinkansas View Post
    5 weeks is a pretty short time. Just keep lifting and progressing. It'll come. Don't drink toilet water.

    Toast with peanut butter, bacon, honey and banana slices.
    Reminded me of Rachel "English Trifle"
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    Gaintaining Mrpb's Avatar
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    If your goal is to become heavier than 153 lb you will have to eat more.

    If you gain 1 to 1.5 pound per month you should be able to keep fat gain at a minimum.
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    Wha?========== AlexSays's Avatar
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    Originally Posted by snailsrus View Post
    Ewwwwwwwwwwwwwwwwwwwwwwww

    Minus the bacon would be good

    Op it seems like a reasonable amount, if you have trouble getting it in go for trail mix
    No would be perfect without that damn banana!

    OP

    if you're gaining around 1-2lb per month on this intake then you're fine. Your TDEE depends on many factors so I cannot tell you whether 3000cals is suitable but I will say it doesn't seem dramatically high for me. If you assume your TDEE is around 2800cals (for a moderately active male of your size that's a reasonable estimate) then it is only a 200cal surplus which is what you should be aiming for.

    Best thing to do is monitor your bodyweight and see how that intake changes it. You don't say if that is what your intake has been for the past month or so, if it is and you've seen no change whatsoever in that time then you need to up your calories (or even better maintain your current intake and increase only when your lifting progress stalls).

    EDIT: and trust me hitting 3k calories is not hard. Just a healthy days eating + a large chocolate bar will get you there. Or i SUPPOSE if you want to be all healthy about it, nut butters, olive oil, fatty fish etc
    Somehow still managing to avoid getting 'too big'

    Non-CEO, 0.1235K per day
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  9. #9
    team ketchup AdamWW's Avatar
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    Originally Posted by AlexSays View Post
    No would be perfect without that damn banana!
    tempted to neg

    A banana, honey, cinnamon, peanut butter sandwich on toasted bread is amazing
    The power of carbs compels me!
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    Originally Posted by snailsrus View Post
    Ewwwwwwwwwwwwwwwwwwwwwwww

    Minus the bacon would be good
    There are two kinds of people in this world. Those that like bacon. And, well, those that don't.

    I've got a few posters of "The Periodic Table of Meat". Bacon is the first element.
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  11. #11
    Clearly Irrational blue9steel's Avatar
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    You didn't tell us how much you're eating now which is the key variable here. If you're not gaining weight you'll need to eat more than you are now regardless of what the calculators say.
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    Registered User Strawng's Avatar
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    Originally Posted by AdamWW View Post
    tempted to neg

    A banana, honey, cinnamon, peanut butter sandwich on toasted bread is amazing
    This. I actually have these exact sandwiches myself on days like today where I need to fast for an extended period of time in the morning. It's the easiest, best-tasting way to get calories in during a short window.
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  13. #13
    Registered User DayChallenger's Avatar
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    First of all, do not STRICTLY listen to the Youtube, calculators etc. that should be BASE of your knowledge. Yes, calculator is saying 3k, but if you think if its too much, well try 2500, 2600 whatever the number is as long is MORE what you eating now and check if you getting progress etc. Always try to adjust the advices to your own body and Try try try...
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    Originally Posted by AdamWW View Post
    tempted to neg

    A banana, honey, cinnamon, peanut butter sandwich on toasted bread is amazing
    Have never understood bananas in sandwiches

    Bacon however.... in anything... for any reason
    Somehow still managing to avoid getting 'too big'

    Non-CEO, 0.1235K per day
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    Originally Posted by Mrpb View Post
    If your goal is to become heavier than 153 lb you will have to eat more.

    If you gain 1 to 1.5 pound per month you should be able to keep fat gain at a minimum.
    This right here^^^

    You have to eat to get bigger. Who cares if it's 2500, 3000 or 3500 cals per day. As long as the scale is going up every week, you're getting bigger.
    Now, how hard you train in the gym will determine how much of that weight is muscle.
    Train hard, and keep the weight gain to around .5 lb per week and you're good
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