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Thread: clean bulk macros

  1. #1
    Wannabebig Member
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    clean bulk macros

    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.

  2. #2
    Senior Member cphafner's Avatar
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    carbs look fine. Proteins and fats both look too low.
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  3. #3
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    Where should my protein and fats be around.

  4. #4
    Just watch me ... Built's Avatar
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    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.

  5. #5
    Senior Member cphafner's Avatar
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    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.
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    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #6
    Cock-Diesel Bound Optimum08's Avatar
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    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...
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  7. #7
    C.S.C.S. ddegroff's Avatar
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    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.
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  8. #8
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    u should be getting like 2x as many protein, cals, fats

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