View Full Version : Macro portions for bulking
10-12-2001, 01:12 AM
Lets say, right now, I eat 200g carbs, 135-140g protein, and under 30g fat every day for cutting. I am losing fat at a good rate right now , andactually I see a small increase in muscle size. It comes out to about 1610 cals (you guys remember how fux0red my metabolism is).
Anyways, I've NEVER gone on a successful bulk, IE a bulk where I gain muscle and a little fat. I've always just exploded in an avalanche of rolls upon rolls of disgusting flab. I have just recently changed up my macronutrient composition so I eat more carbs than protein every day, and it seems to be working better than before.
Given the above portions (200,140,30), what would you suggest I eat like if I want to do a bulk, probably starting in January? I want to start the bulk after Christmas so I have no "excuse".
10-12-2001, 09:46 AM
first of all how much do you weigh and what is you level of activity(high, low , moderate)?
based on those numbers i would up the carbs to roughly 250, the protein to 200 and the fats to about 50 but try to make them mostyly good fats from foods like olives, nuts, natural peanut butter(the kind ya gotta mix, i love that stuff), fish(cold water mainly) and if need be supplement them. you might want to invest in some creatine and make sure of all things with increased protien intake you drink more water. avoid caffine and thermos unless you want a workout boost. but to give you better info i need to know the aforementioned stats above.
10-12-2001, 11:16 AM
I would add 50-100grams of carbs(not all in a day but 10grams every day),up the protein @ 200 grams and keep the fat below 50grams.
Because of the low level of your calories(right now),try to up them slowly...
10-12-2001, 07:46 PM
Yeah, I've got a pretty small frame and I'm prone to...bulging. I've just now started seeing lower abs and oblique/serratus definition.
Right now I weigh (its been 2 weeks since I last weighed) an estimated 148 lbs, at maybe 10-12% bf. Adding good muscle has always been a problem and I dont think I can handle getting fat again (my last two bulks simply turned into fattenings.)
10-12-2001, 11:28 PM
try this approach them, you are rounded off to 150lbs, we'll assume you are moderately active and that you will prolly do some cardio.
150 divided by 2.2=68.6kg x .9=66.7 x 24=1600.8
1600 cals is you basal metabolic rate. take that and multiply it by 40%(.4) and you get 640 calories burned during you everyday life(excercise and work, est.). now take you bmr 1600 and multilpy by 10%(.10) which is the specific dynamic effect of food(calories burned digesting food) and you get 160.
take 1600+640+160 and you get 2400 calories to maintain your current weight. i would add 500 more to that over time. start with 2500 one week, 2600 the next and so on til you get to 2900 calories. i'd use the 45/35/20 ratio. i think that will help you avoid the rolls you were speaking of. so let's do some more math. we'll use 290kcals for this but you'll get the idea. 2900 x .45 = 1305 kc which is roughly 326 grams of carbs. 2900 x .35 =1015 kc which is rougly 253 grams of protein. 2900 x .20 = 580 kc which is roughly 64 grams of fats. these are all rough calculations you can alter them a bit to suit your needs maybe round them off more. just keep the proteins clean, carbs complex and the fats good ones. drink plenty of water but you already know that so i will just end it here.
10-13-2001, 02:22 AM
I ate less than that on my other fattenings. That will propell me to the outer limits of fatness. There is no way I can handle 2900 calories. I'm going to increase it to like 250g carbs, 180g protein, nad no more than 45g fats.
10-13-2001, 10:32 AM
well, i used the text book method to do the math. i numbers you got there would give you a daily total of 2125 calories. i think you can up the protein to 200 grams and drop the fat to 30 grams. that would look more like this: protein 200 grams, carbs 250 grams and fats 40 grams. the caloric numbers would be as follows: protein- 800 calories
toatal caloric value-2160 calories. a little more than your numbers but i think a little better proportioned. you might also want to do some light cardio 2x a week, that will help keep you from gaining too much fat. creatine might be a good help to you too, but i'd focus on the diet and training first. good luck.
10-14-2001, 12:17 AM
That breakdown seems a bit more manageable. I gues I'll have to get accustomed to eating tuna and rice out of tupperware. Yay.
10-14-2001, 12:43 AM
tuna out of the can :D Mmmmmm...........
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