i'll be taking in 3800 cals for my clean bulk and i would like to know what the best macros are for the best clean bulk possible
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i'll be taking in 3800 cals for my clean bulk and i would like to know what the best macros are for the best clean bulk possible
1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
3. 6 servings of Veggies (Although there is no physiological need for carbohydrates, 6 servings of veggies is a good way to get at least a baseline level of micronutrients, vitamins, fiber, etc. through diet).
Fill out the rest of your caloric intake with additional carbs (and/or more fat and protein based on preference)
[QUOTE=determined4000;437728411]1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
3. 6 servings of Veggies (Although there is no physiological need for carbohydrates, 6 servings of veggies is a good way to get at least a baseline level of micronutrients, vitamins, fiber, etc. through diet).
Fill out the rest of your caloric intake with additional carbs (and/or more fat and protein based on preference)[/QUOTE]
sorry bro that really doesn't help me i was hoping you could tell me how many grams altogether i would need like 400 grams of carbs 200 grams of protein 100 grams of fats i'm really lost i've never done a clean bulk before i have only done a dirty bulk and i just bulked on a low carb diet so i'm lost here
bump
[QUOTE=Tyler_Durdin;437730681]sorry bro that really doesn't help me i was hoping you could tell me how many grams altogether i would need like 400 grams of carbs 200 grams of protein 100 grams of fats i'm really lost i've never done a clean bulk before i have only done a dirty bulk and i just bulked on a low carb diet so i'm lost here[/QUOTE]
thats exactly what I have you
it lists hpw many gram you need per pound of your body weight
Can you do math???
180 x 1.5= 270g protein
180 *.5=90 g fat
rest carbs to get to your 3800
[QUOTE=determined4000;437752991]thats exactly what I have you
it lists hpw many gram you need per pound of your body weight
Can you do math???
180 x 1.5= 270g protein
180 *.5=90 g fat
rest carbs to get to your 3800[/QUOTE]
my bad dude thanks for the help but am i really suppose to be getting 500 grams of carbs?
seems like to much
[QUOTE=Tyler_Durdin;437757191]my bad dude thanks for the help but am i really suppose to be getting 500 grams of carbs?
seems like to much[/QUOTE]
the numbers I gave are minimums that you must meet for protein and fat
your calories are high enug that it looks like you will easily meet those
it is alright to go over on each, just make sure you get at least 1.5g/lb in protein and .5g.lb in fat
After that its just a matter of enough calories
[QUOTE=determined4000;437760901]the numbers I gave are minimums that you must meet for protein and fat
your calories are high enug that it looks like you will easily meet those
it is alright to go over on each, just make sure you get at least 1.5g/lb in protein and .5g.lb in fat
After that its just a matter of enough calories[/QUOTE]
okay thanks agiain for the help bro i really appreciate it
[QUOTE=Tyler_Durdin;437727601]i'll be taking in 3800 cals for my clean bulk and i would like to know what the best macros are for the best clean bulk possible[/QUOTE]
3800 sounds like a lot for a "clean" bulk. The clean bulk is achieved by only going ~300 kcal over your maintenance. Unless you have some crazy high metabolism you may be putting on more fat than you need with 3800 kcal.
[QUOTE=determined4000;437728411]1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
3. 6 servings of Veggies (Although there is no physiological need for carbohydrates, 6 servings of veggies is a good way to get at least a baseline level of micronutrients, vitamins, fiber, etc. through diet).
Fill out the rest of your caloric intake with additional carbs (and/or more fat and protein based on preference)[/QUOTE]
this is how im bulking but id like to add majority of my carbs come from wheats/oats/veggies pretty much low gycemic food(my own preference)