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bigedge
10-12-2006, 11:18 PM
just started a bulk currents stats are:
Age: 22
Height: 6'3
Weight: 226lbs
Around 16% body fat

Target is 245lbs @ around 20%
Target calories around 3800-4000 a day



Calories Eaten Today
............grams.........cals.......%total
Total:....................3504
Fat:........197..........1777........51%
Sat:........47.............425........12%
Poly:.......14............126..........4%
Mono:......56...........504..........14%
Carbs:.....221..........832..........24%
Fiber:......13..........................00%
Protein:...225..........900..........26%



I realise my fats are too high and protein too low. Im making shakes consisting of whole milk, yogurt and cottage cheese so I might cut these to low fat varieties. I'm not using any Whey protein either so I might add that. This should cut fat by around 40-50 grams and incrase protein by about 60g.
Probably could do with some more fiber too.

Thoughts anyone?

Davidelmo
10-13-2006, 01:22 AM
Protein is fine - no point increasing it above what it is now IMO.

Fats are also okay - they don't make you fat but 47g sat fat for extended periods of time probably isn't good for you. Maybe try using olive oil etc to boost those mono fats.

Carbs seem a little lower than I'd expect. Not that I consider carbs terribly essential for a bulk, most people tend to have 300-400g, rather than only 220g. Are you purposely avoiding them for some reason?

And yes, more fibre wouldn't hurt anyone!

DavyRen
10-13-2006, 06:52 AM
Personally i'd look at keeping your fat intake at about 90-100g, as david says protein is fine.

bigedge
10-13-2006, 07:02 AM
I was under the impression protein should be around 1.5 * bodyweight?

and David the reason my carbs are low is because i dont do a whole lot of physical activity, most of my day is spent behind a desk so i don't burn a lot of energy.

Mr. D
10-13-2006, 07:41 AM
I would increase carbs as well and lower fats to about 0.5 - 0.6 g/lbm. You definitely need more fiber, hence eat more vegetables.

Your saturated fat level is pretty high, especially compared to Poly. I would look into adding walnuts,fish oil to add more polyunsaturated.

I am actually of the belief that carbs are pretty essential in a bulk.

Davidelmo
10-13-2006, 10:47 AM
I was under the impression protein should be around 1.5 * bodyweight?

and David the reason my carbs are low is because i dont do a whole lot of physical activity, most of my day is spent behind a desk so i don't burn a lot of energy.

That's based on LEAN body weight.. so if you're 16% then you have 206lbs of LBM. 1.5g per lb is excessive IMO anyway. I've never seen a study show anything over 1g/lb being worthwhile in terms of extra muscle mass.

Mr. D
10-13-2006, 11:09 AM
16% bf = 189.84 LBM

Davidelmo
10-13-2006, 11:30 AM
16% bf = 189.84 LBM

yeah, oops!

It's friday night and i just got back from the hospital.. that's my excuse. It has nothing to do with crappy math skills! :clown: :nod:

Mr. D
10-13-2006, 12:58 PM
So to elaborate. at a minimum you should be eating:

189.84g of pro and 94.92g of fat.

From your bodyweight, i would use 4000cal as a good starting point. If you are putting on too much mass, then drop it down down by a 100-200 cals,if not any gains then add 100-200.

How do you feel about 200g of pro,133g of fat and 500g of carbs. Plus 4000 cals is literally tough to swallow, eating more carbs will make you hungrier. Being on a bulk can be enviable position. Though you can easily get sick of eating.

bigedge
10-13-2006, 06:37 PM
How do you feel about 200g of pro,133g of fat and 500g of carbs. Plus 4000 cals is literally tough to swallow, eating more carbs will make you hungrier. Being on a bulk can be enviable position. Though you can easily get sick of eating.

those numbers sound pretty good. carbs are more fun anyway haha.
thanks guys i will work my diet around a bit

RedSpikeyThing
10-13-2006, 08:08 PM
Are you sure 3800 calories is enough? I know everyone's different, but I'm 146, bulking on 3500 calories!