If I can cut out calories where should they come out of?
And does anyone know how accurate the body circumference test is for body fat?
What do you guys follow for bulking nutrition?
Help with Bulking Macros
Moderators: Boss Man, cassiegose
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philipallie1990
- STARTING OUT
- Posts: 1
- Joined: Tue Apr 21, 2015 11:35 pm
Help with Bulking Macros
Bought this plan, are the macros sufficient for bulking...or over kill? Thinking that it has way too many calories...4000 plus calories...
If I can cut out calories where should they come out of?
And does anyone know how accurate the body circumference test is for body fat?
What do you guys follow for bulking nutrition?
If I can cut out calories where should they come out of?
And does anyone know how accurate the body circumference test is for body fat?
What do you guys follow for bulking nutrition?
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MatthewCocking
- STARTING OUT
- Posts: 25
- Joined: Fri Apr 17, 2015 5:42 am
- Location: Lincoln, UK
Re: Help with Bulking Macros
Hi There,
Thanks for posting, its ace seeing new things like this sometimes!
You're an inch taller than me! However, you have 50lbs and 5 years on me too!
The first question I would have is do you have visible abs? At 13.4% BF you would be nearing visible abs, and with your LBM being 201, I would say you should have a good set of abs, with at least 2 if not 4 visible. If not, I would be careful with this calculation.
second point would be, there is no plan on this earth that will not add fat to your body when eating a surplus of calories. It is impossible to add 100% muscle mass with 0% fat mass. There are ways to keep fat mass additions to a minimum, but not eliminate them all together. I would also like to point out that adding 2lbs per week, for a seasoned lifter who weights 201lbs already would be extremely difficult, if not impossible.
Guys who have been lifting for 3 years plus will be looking at a gain of 0.5-1lbs of OVERALL mass per week. With a certain % of that being fat mass.
353g Protein per day is COMPLETE overkill, and in terms of keeping your colon healthy, not advised either. Personally, I weigh 183lbs. I eat anywhere between 150-180g protein per day. To add muscle mass, that is more than enough. I then add the rest of calories based on feel. body will naturally crave fat if it needs it, the same with carbohydrate. There is no magic macro split for muscle building.
To conclude, I would say that this is complete overkill. Its all about calories in vs calories out. If you did 0 exercise each week, you would need 2339 calories a day or 16373 calories a week. if you workout 4 times a week, I would multiply this by roughly 1.35 meaning you need an average of 3157 calories a day. The MOST I would multiply by, for a very heavy bulk, would be 1.5 in which case, you would need 3508 calories per day. On top of that, I would advise between 180-200g protein per day.
Judging by calculations, The number of calories you have been given is complete overkill by 600-700 calories PER DAY for adding good mass. Without steroids or other substances, this is a very very large surplus and will not be used effectively by the body.
That would be advice
i hope that helps!
Thanks for posting, its ace seeing new things like this sometimes!
You're an inch taller than me! However, you have 50lbs and 5 years on me too!
The first question I would have is do you have visible abs? At 13.4% BF you would be nearing visible abs, and with your LBM being 201, I would say you should have a good set of abs, with at least 2 if not 4 visible. If not, I would be careful with this calculation.
second point would be, there is no plan on this earth that will not add fat to your body when eating a surplus of calories. It is impossible to add 100% muscle mass with 0% fat mass. There are ways to keep fat mass additions to a minimum, but not eliminate them all together. I would also like to point out that adding 2lbs per week, for a seasoned lifter who weights 201lbs already would be extremely difficult, if not impossible.
Guys who have been lifting for 3 years plus will be looking at a gain of 0.5-1lbs of OVERALL mass per week. With a certain % of that being fat mass.
353g Protein per day is COMPLETE overkill, and in terms of keeping your colon healthy, not advised either. Personally, I weigh 183lbs. I eat anywhere between 150-180g protein per day. To add muscle mass, that is more than enough. I then add the rest of calories based on feel. body will naturally crave fat if it needs it, the same with carbohydrate. There is no magic macro split for muscle building.
To conclude, I would say that this is complete overkill. Its all about calories in vs calories out. If you did 0 exercise each week, you would need 2339 calories a day or 16373 calories a week. if you workout 4 times a week, I would multiply this by roughly 1.35 meaning you need an average of 3157 calories a day. The MOST I would multiply by, for a very heavy bulk, would be 1.5 in which case, you would need 3508 calories per day. On top of that, I would advise between 180-200g protein per day.
Judging by calculations, The number of calories you have been given is complete overkill by 600-700 calories PER DAY for adding good mass. Without steroids or other substances, this is a very very large surplus and will not be used effectively by the body.
That would be advice
i hope that helps!
Re: Help with Bulking Macros
I agree on that, as the calories are too much and you don't need that many.
You're protein intake doesn't need to exceed 200g really, or little more than that.
I'd say if you're looking to bulk, then you're looking at around 2,300 - 3,000 calories a day and I'd recommend any of these 4 macro splits.
Protein / carbs / fats
30% / 35% / 35%
30% / 40% / 30%
33% / 33% / 33%
35% / 30% / 35%
Even if you went for 3,000 calories a day, you'd be looking at 900 calories which is 225g protein, but if you were going for the lower intake of calories, then you could use one with a higher protein % if you wanted to, but I'd avoid the higher protein % macros, certainly if you chose to eat around 2700-3,000 calorie intake, as I'd stick to either of the 30% ones in that case.
You're protein intake doesn't need to exceed 200g really, or little more than that.
I'd say if you're looking to bulk, then you're looking at around 2,300 - 3,000 calories a day and I'd recommend any of these 4 macro splits.
Protein / carbs / fats
30% / 35% / 35%
30% / 40% / 30%
33% / 33% / 33%
35% / 30% / 35%
Even if you went for 3,000 calories a day, you'd be looking at 900 calories which is 225g protein, but if you were going for the lower intake of calories, then you could use one with a higher protein % if you wanted to, but I'd avoid the higher protein % macros, certainly if you chose to eat around 2700-3,000 calorie intake, as I'd stick to either of the 30% ones in that case.