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    • Ectomorph metabolism

    Discussion in 'Diet & Nutrition' started by casse, May 31, 2012.

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      May 31, 2012
    1. casse

      casse Well-Known Member

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      Just a quick question,
      I'm predominately an ectomorph and according to an online calculator my daily calorie expenditure is about 2500calories.
      However I know I have a pretty fast metabolism and I'm trying to bulk, so should I presume my real calories burnt is higher than this?
      At the moment I'm eating about 3000-3200cals a day is this enough or too much?
      Cheers.
       
      casse, May 31, 2012
      casse, May 31, 2012
      #1
      2. May 31, 2012
    2. emininojiq

      emininojiq Well-Known Member

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      Ectomorph metabolism

      First youre not an ectomorph and second if you're not gaining weight eat more.
       
      emininojiq, May 31, 2012
      emininojiq, May 31, 2012
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      3. May 31, 2012
    3. defelqy

      defelqy Well-Known Member

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      Ectomorph metabolism

      ^ agreed. Ectomorph = you pretend you eat a lot or you are constantly moving.
       
      defelqy, May 31, 2012
      defelqy, May 31, 2012
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      4. May 31, 2012
    4. vijugati8g

      vijugati8g Well-Known Member

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      Ectomorph metabolism

      This x1,000.
       
      vijugati8g, May 31, 2012
      vijugati8g, May 31, 2012
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      5. May 31, 2012
    5. baletki

      baletki Well-Known Member

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      Ectomorph metabolism

      There is no such thing as a "fast metabolism" - your daily energy expenditure is determined by your lean mass and your daily activity.

      You need to read the stickies and look up how to calculate your TDEE (total daily energy expenditure) and then work from there. It's not an exact science so just use this as a starting point and run for a couple of weeks, then adjust accordingly.
       
      baletki, May 31, 2012
      baletki, May 31, 2012
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      6. May 31, 2012
    6. Capone

      Capone Well-Known Member

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      Ectomorph metabolism

      The ectomorph thing aside, I am able to eat easily way over my ''maintenance'' calories an still not gain weight, so my question is, is 3100cals enough as I calculated from the stickies my maintenance is about 2600cals.
       
      Capone, May 31, 2012
      Capone, May 31, 2012
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      7. May 31, 2012
    7. Raleoxilevz

      Raleoxilevz Well-Known Member

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      Ectomorph metabolism

      Then you need to increase the amount you're eating. Simples.

      How did you calculate your TDEE?
       
      Raleoxilevz, May 31, 2012
      Raleoxilevz, May 31, 2012
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      8. May 31, 2012
    8. herunder88

      herunder88 Well-Known Member

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      Ectomorph metabolism

      I used the Mifflin-St Jeor equation provided in the sticky and then multiplied it by 1.5.
      How many calories over my maintenance would you recommend for a bulk?
      Or is it purely an experimental thing that I should try to work it out myself?
       
      herunder88, May 31, 2012
      herunder88, May 31, 2012
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      9. May 31, 2012
    9. Capone

      Capone Well-Known Member

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      Ectomorph metabolism

      It is definitely a lot of experimenting to get the right numbers. I often have the problem that I am hyper active for a few months then go down to a lift and sleep kinda schedule in other months.
       
      Capone, May 31, 2012
      Capone, May 31, 2012
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      10. May 31, 2012
    10. wakamjibu1n

      wakamjibu1n Well-Known Member

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      Ectomorph metabolism

      I've just had a dig for my spreadsheet calculator - here's one you can use to double check your TDEE:

      filehost.ws/0j64x36hi8d0 (Apologies can't post links yet)

      I've got one I annotated somewhere but can't find it - hopefully this will make sense! It requires a bodyfat % estimate to work as it uses the Katch-Mcardle formula. If you're not sure just use an average figure and work from there. You can also adjust your macro balance - i.e. number of grams of protein per lb of lean mass to give you an idea of your required macro intake. You can also adjust the fat figure.
       
      wakamjibu1n, May 31, 2012
      wakamjibu1n, May 31, 2012
      #10
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