How are these macro ranges?

[B.O.L.A.]

5'8" 184 lbs, burn about 3300-3400 cals per day, 18 weeks out.

Cal = 3000-3300
Carb = 290-330 g
Pro = 230-300 g (usually a struggle to keep it under 300)
Fat = 80-92 g

I ask because my diet's on a spreadsheet that lets me know when each macro for the day is too high or too low.

[jth16]

Good gosh, your metabolism is rediculous!
I don't even get close to 3k unless I'm bulking, and now I only hit 2.3k once per week. I'm usually in the 1.6-1.8k range.
What kinda calories do you have to take in while bulking??

Edit: Sorry, but to answer your question. If you're still loosing weight consistently, and at a good enough rate to get you at 3-4% by contest date then yes your diet is fine, lol.
If you aren't dropping BF fast enough though I would drop the carbohydrates by 40-60g, and make sure to read layne's pre-contest
article, specifically the part about nutrient timing, taking in as many carbs as you are at the wrong times could be hindering you severely.

[B.O.L.A.]

About 4500-5000 bulking, lol.

Definitely read his article, but those calories are so low for me, and the calculator says to start cutting 5-7 weeks out, which is way too late in my opinion. So onward with the 3000 calorie cut. I'll probably just reduce carbs like you said if/when my weight stops dropping.

[Captain Sagara]

Good gosh, your metabolism is rediculous!
I don't even get close to 3k unless I'm bulking, and now I only hit 2.3k once per week. I'm usually in the 1.6-1.8k range.
What kinda calories do you have to take in while bulking??

Edit: Sorry, but to answer your question. If you're still loosing weight consistently, and at a good enough rate to get you at 3-4% by contest date then yes your diet is fine, lol.
If you aren't dropping BF fast enough though I would drop the carbohydrates by 40-60g, and make sure to read layne's pre-contest
article, specifically the part about nutrient timing, taking in as many carbs as you are at the wrong times could be hindering you severely.


Holly crap,u must have a ****ed up metabolism...
I burn about 3600 calories per day with a workout included while bulking,i always must go with 4500-5500 to grow...

[jth16]

Holly crap,u must have a ****ed up metabolism...
I burn about 3600 calories per day with a workout included while bulking,i always must go with 4500-5500 to grow...

Wow, maybe I'm the odd one here? I went back onto fitday.com and reevaluated my calories and they're higher than I thought, but more off around 2.2k on medium carb days, 2.5k during high carb/recomp days.