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Lean-N-Mean
12-13-2006, 12:44 AM
Here is my macro breakdowns for the first 2 days of my "bulking" regimen. I liked today's breakdown better, although I probably should be getting another 6-800 cals.

Question 1. Do the proportions on Day 2 look adequate?
Question 2. Am I right in the 6-800 assessment?

Thanks for any suggestions.


12/11/06
My Weight (bedtime)__176.2lbs.
________________ % Macros
total Fat___49.3g____6.53%
sat Fat____9.7g
Carbs_____456.5g___60.49%
Protein____248.9g___32.98%
cal 3234
BMR- Maintence 2850-3163
**********************
12/12/06
My Weight (bedtime)__177.2lbs.
________________ % Macros
total Fat___102g____13.63%
sat Fat____42g
Carbs_____418g___55.94%
Protein____227g___30.44%
cal 3464
BMR- Maintence 2850-3163

Pimpstick
12-13-2006, 08:08 AM
Day 1: Fat is too low. Protein is borderline, but ok. Carbs as a percentage of total calories is too high. Increase fat a lot and protein a little and that will change.

Day 2:Fat is ok. Protein is borderline, I'd increase it. Same thing as day one with the carbs.

Also, how did you estimate the upper bound of your maintenance calories that precisely?

RedSpikeyThing
12-13-2006, 09:47 AM
Day 1: Fat is too low. Protein is borderline, but ok. Carbs as a percentage of total calories is too high. Increase fat a lot and protein a little and that will change.

Day 2:Fat is ok. Protein is borderline, I'd increase it. Same thing as day one with the carbs.

Also, how did you estimate the upper bound of your maintenance calories that precisely?

I just corrected you in another thread. Protein needs to be at a minimum 1 g / lb LBM and to keep it simple, 1 g / lb BW. So you're fine in that respect. Fat is too low in the first one.

Pimpstick, there is no need to keep track of things as percentages. Your body doesn't do math. It has minimums that it needs and thats it. OP don't worry about the carbs. Hiw your minimum fat and protein and fill the rest with whatever you want.

Lean-N-Mean
12-13-2006, 11:33 PM
I just corrected you in another thread. Protein needs to be at a minimum 1 g / lb LBM and to keep it simple, 1 g / lb BW. So you're fine in that respect. Fat is too low in the first one.

Pimpstick, there is no need to keep track of things as percentages. Your body doesn't do math. It has minimums that it needs and thats it. OP don't worry about the carbs. Hiw your minimum fat and protein and fill the rest with whatever you want.

Yeah , the first day was not planned as well as I would have liked. However day two seemed better. Here in a little I will post wednesdays numbers.

Lean-N-Mean
12-14-2006, 12:07 AM
Here are the new numbers.

12/13/06
My Weight (bedtime)__176.6lbs.
________________ % Macros
total Fat___139g____17.97%
sat Fat____42g
Carbs_____365g___47.04%
Protein____272g___35.05%
cal 3821
BMR- Maintence 2850-3163

Lean-N-Mean
12-14-2006, 12:11 AM
Day 1: Fat is too low. Protein is borderline, but ok. Carbs as a percentage of total calories is too high. Increase fat a lot and protein a little and that will change.

Day 2:Fat is ok. Protein is borderline, I'd increase it. Same thing as day one with the carbs.

Also, how did you estimate the upper bound of your maintenance calories that precisely?

Well for that I just found a BMR calculator online and there is another equation you multiply your BMR by to get maintainence. BMR x 1.55 for moderately active , and I want to say BMR x 1.82ish forextremly active. Do a google search and chanes are you will find it.

ddegroff
12-14-2006, 11:45 AM
Those calculations are bogus. Can help you find a starting point tho.

Track your weight, if you gained keep eating that. If not eat more.

Day 2 looks the best, but if your looking for around 3800 then day three is fine also.

Lean-N-Mean
12-14-2006, 12:15 PM
Those calculations are bogus. Can help you find a starting point tho.

Track your weight, if you gained keep eating that. If not eat more.

Day 2 looks the best, but if your looking for around 3800 then day three is fine also.

Yeah I might have to go with 3800+ cals, I have a hard time putting mass on. And yeah I was just looking for a range of what my maintenance calories should be, I just put that down for reference.

Lean-N-Mean
12-15-2006, 12:04 AM
12/14/06
My Weight (bedtime)__177.6lbs.
________________ % Macros
total Fat___141g____20.75%
sat Fat____62.5g
Carbs_____286.5g___42.16%
Protein____252g_____37.09%
cal 3420
BMR- Maintence 2850-3163


*This might be a little..errr. "anal" , but I had 3 homemade cookies and some spinach dip tonight at a party. Not sure of the caloric information. The above numbers are without. Guessing I would have to say more fat and carbs than protein.

Lean-N-Mean
12-16-2006, 11:27 AM
12/15/06
My Weight (bedtime)__178.4lbs.
________________ % Macros
total Fat___135g____16.31%
sat Fat____52.5g
Carbs_____379g___45.8%
Protein____313.5g_____37.89%
cal 3920
BMR- Maintence 2850-3163

Lean-N-Mean
12-17-2006, 09:06 AM
12/16/06
My Weight (bedtime)__178.2lbs.
________________ % Macros
total Fat___127.5g____16.46%
sat Fat____53g
Carbs_____393g___50.74%
Protein____254g_____32.8%
cal 3701
BMR- Maintence 2850-3163
__________________

RedSpikeyThing
12-17-2006, 09:09 AM
If your going to post your macros everyday, you should start a journal.

Lean-N-Mean
12-17-2006, 09:13 AM
If your going to post your macros everyday, you should start a journal.

I already have one going , so I guess I will stop the one here.