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johny12345
03-03-2007, 11:31 AM
I'm 22 years old, 6'2 185. My BMR is 2005, my ABMR is 2807. For my bulk, I figure that I am going to eat about 3000 calories per day. If I break down my protein, carbs and fat by 40%, 35%, and 25% that gives me a LOT of protein.

I would be eating:
protein: 1200 cal, 300 G.
Carbs: 1050 cal, 262 g.
fat: 750 cal, 83 g.

What do you think?


Also, here is my w/o routine I plan on starting Monday.


**Notice I am only lifting 3 days a week on mon, wed, fri (just like the wbb#1 says)**
7 day program

Mon
AM: HIIT
PM: Legs

Tues
OFF

WED
AM: OFF
PM: Chest & Back

Thurs
AM: Slow & Steady Cardio
PM: OFF

FRI
AM: HIIT
PM: Shoulders/tris/bis

SAT
AM: Hills
PM: OFF

SUN
OFF


What do you think of the protein, carbs, fat #'s? Also, I wouldn't mind some critisism on my routine. I implemented it from the cardio article from built's sig, and the wbb#1 routine.

Thank you so much.

IHaveToCrushYou
03-04-2007, 01:39 AM
As far as the macros goes I'd say the more protein the better. It looks good so far. Make sure your getting the healthy fats (theres a good article on here but I'm too tired to link to it lol). I'd say if anything, your calories may need to be upped a bit if your not gaining weight. But try your plan for a week (fitday.com helps) and if your not gaining then maybe increase to 3000 calories a day.

Good luck!

Mr. D
03-04-2007, 02:33 AM
From my research, I have seen when on caloric surplus, protein isnt as necessary. The minimum to hit is 1g/LBM. Lyle McD suggests going to 1.5g/lbm as a maximum.SO if our OP were 10%bf, then 250g pro should be sufficient. It all depends on his current bf%. But on a bulk, i think carbs are your best friend.

sCaRz*Of*PaiN
03-04-2007, 05:43 AM
Minimums are fine...maximums make no sense as some people need to eat so much in order to gain weight that they surpass these numbers anyway simply because of their caloric intake.

johny12345
03-04-2007, 12:01 PM
okay, I think ihavetocrushyou is right....My routine is going to be pretty intense while working out up to two times a day. I upped my numbers to a 3000 cal per day diet. Now I'm at 300 g of protein. Maybe I should adjust the pro,carbs,fat %'s?

Bupp
03-04-2007, 12:32 PM
I would up the carbs and drop the protein/fat a little bit.

johny12345
03-04-2007, 01:05 PM
ok so maybe:
protein 35% carbs 43% Fat 22% would look like this:

Protein=1050 cal, 262 g
carbs=1290 cal, 322 g.
fat=660 cal, 73 g.

Anthony
03-04-2007, 01:19 PM
I would up your fat and lower your carbs.

And if you're lifting 3x per week, consider a full body routine.

johny12345
03-04-2007, 01:27 PM
ok, cool. What would you reccomend for %'s?

By full body workout you mean just doing everything each day? The reason I'm lifting 3x per week is because that is what WBB routine #1 says to do. I have more time available to lift, I mean I could lift 7 days a week, but I was under the impression that more is not better. Everyone told me ot do wbb#1 and that says to lift for 3 days.

thanks

sCaRz*Of*PaiN
03-04-2007, 01:55 PM
I would up your fat and lower your carbs.

And if you're lifting 3x per week, consider a full body routine.:withstupi



ok, cool. What would you reccomend for %'s?Don't work with percentages. Work with these minimums ~>

At least 1 gram of protein per pound of LBM and at least .5 grams of fat per pound of LBM (with the bulk of this coming from EFA's [Essential Fatty Acids - a.k.a. healthy fat sources] - olive oil, fish oil, fatty fish, natural peanut butter, avocados, nuts, etc...)

The rest of your calories can come from fat, protein, or carbs based on your comfort level and person choice. It's up to you.

johny12345
03-04-2007, 03:01 PM
ok scarz, I understand now. But I don't get the full body routine. What happened to wbb #1? What is wrong with that routine?

sCaRz*Of*PaiN
03-04-2007, 03:04 PM
There's nothing wrong with it ~> http://www.wannabebig.com/article.php?articleid=25

However, it is a very basic routine that works you into things such as compound lifts, which is always a good thing to learn right off the bat. Once you've been doing WBB#1 for a while, you can decide if you want to move on to a more advanced routine like BGB (http://www.wannabebig.com/article.php?articleid=255) or Bill Starr's 5x5 (http://tinyurl.com/2d7b3c).

Howard 9
03-04-2007, 10:35 PM
I think your diet is fine, I think doing HIIT and Legs on the same day is not good though.

johny12345
03-05-2007, 02:00 AM
Straight from Marie Ann Anderson's article http://www.wannabebig.com/article.php?articleid=292


Lyle McDonald suggests the following training sequence, assuming a four-day split with two upper and two lower body workouts: (30)

Mon AM: intervals PM: lower body weights
Tue: AM: aerobics PM: upper body weights
Wed: Off (brisk walking would be allowed for active recovery)
Thu: AM: intervals PM: lower body weights
Fri: AM: aerobic PM: upper body weights
Sat: Off (brisk walking would be allowed for active recovery)
Sun: Completely off (everyone should take at least one day off per week).

That is why I thought this would be ok.

Also, is it okay to lift at night and take a protein powder before bed?

Built
03-05-2007, 02:20 AM
This was from my cardio article - are you cutting or bulking?

And yes on both your questions.

johny12345
03-05-2007, 09:42 AM
bulking

Built
03-05-2007, 09:49 PM
Then ditch most of the cardio.

johny12345
03-05-2007, 10:02 PM
yeah....reason for the cardio is that I play hockey and I need to be in shape.