View Full Version : clean bulk macros

03-24-2006, 02:39 PM
Was wondering if anyone could help me with my macros for a clean bulk. I'm 5'10'' and 180 lbs. and looking to bulk clean. I eat very healthy usually getting my carbs from oats, whole wheat bread, etc... and my protein from lean meats. I did a 3 day average of my macros and it looks something like this.

Carbs - 395 g.
Protein - 160 g.
Fat - 65 g.
Calories - 2700

I know my cals should be higher but was wondering if I should decrease carbs and increase fats. Any advice is appreciated.

03-24-2006, 05:24 PM
carbs look fine. Proteins and fats both look too low.

03-24-2006, 09:40 PM
Where should my protein and fats be around.

03-24-2006, 10:49 PM
Protein at least 1g/lb LBM
Fat at least 0.5g/lb LBM

In practice, on a bulk I like my protein nearer 2g/lb LBM, and my fats at around 0.8g/lb LBM, but it's different for everybody.

03-25-2006, 12:45 PM
I agree with built. I've never been a big fan of slow bulks, but to eath their own. Unless you have a very slow metabolism, 2700 cals seems too low for a bulk.

I would go with something like

400 carbs
300 pro
100 fat

= 3600 cals

But it depends on your metabolism. If you aren't gaining weight then add a bit more fats and protein.

03-25-2006, 01:02 PM
i would go with what built said...but if you don't know your lbm...then i would shoot for 1g/lb. of body weight protein, and .5g/lb. of body weight good fats...

03-25-2006, 02:15 PM
2700cals seems low for a bulk. When people say "clean" bulk they're usually talking about eating oats/olive oil/egg whites compared to eating pizza/hotwings/whatever you can get your hands on.

I agree with the res, up the fats/protein.

05-10-2006, 10:44 PM
u should be getting like 2x as many protein, cals, fats