Can you check these numbers real quick? First bulk attemp.

[ILLGRIMES]

Ok I'm bulking up because I don't think I have enough muscle to get rid of the excess fat I have on my body. I want 8%, but I don't want to become a shrimp either, and I'm starting to get a little small. I'm nervous because I don't want to put on much fat, but I have to eat more calories than burn to put on muscle.

Here we go: Endomorph body type 188lb +- 2lb. Probably 18%bf maybe 15%? = 154.16lb lean mass
3000cal/day diet
45/35/20 macro split
154.16 *1.5 = 231.64g / protein day = 38.6g / meal = 1350cals / day
262.5g/carb day = 43.75g/meal = 1050cals / day
66.67g/fat day = 11g/meal = 600cals / day

I'm going to eat more carbs post-workout than pre-workout, so the macros will still work out.

I'm trying to get a clean bulk here, so I don't gain too much fat. I know some people are going to say keep cutting, but I don't have alot of lean mass to get down to the fat % I want to be. I'm putting on muscle to cut down the bf later on.

Does this look like a pretty decent cal/gram split to start bulking? Thanks!

[ShotPutz]

On a 45/35/20 split, and considering carb/protein gram = 4cal while one fat gram = 9cal, you're looking at 1350 calories from carbs, 1050 calories from protein, and 600 calories from fat, which boils down to 337.5g carb, 262.5 protein, and 66.7 (.6 repeat) fat. Is 3000 your maintenance or the 250/300 aim over maintenance for a clean bulk?

Edit: Just realized you meant you were looking for 45 to be protein, and if you're bulking, you will be better off doing 45% carbs when compared to protein. Also, your 231.64g protein translates into roughly 925 calories, not 1350, unless I missed something.

[ILLGRIMES]

On a 45/35/20 split, and considering carb/protein gram = 4cal while one fat gram = 9cal, you're looking at 1350 calories from carbs, 1050 calories from protein, and 600 calories from fat, which boils down to 337.5g carb, 262.5 protein, and 66.7 (.6 repeat) fat. Is 3000 your maintenance or the 250/300 aim over maintenance for a clean bulk?

Edit: Just realized you meant you were looking for 45 to be protein, and if you're bulking, you will be better off doing 45% carbs when compared to protein. Also, your 231.64g protein translates into roughly 925 calories, not 1350, unless I missed something.

Hm. I must have also miss calculated the protein. I'll have to look at my notebook again (not with me atm).

Yea, clean bulk and it's about 250/300cals over maintenance. 188*15 = 2820. That's my maintenance cals right?

Why would I decrease my protein and up the carbs? I'm still new to all this.

[typh]

Hm. I must have also miss calculated the protein. I'll have to look at my notebook again (not with me atm).

Yea, clean bulk and it's about 250/300cals over maintenance. 188*15 = 2820. That's my maintenance cals right?

Why would I decrease my protein and up the carbs? I'm still new to all this.

google.com

http://bodybuilding.about.com/od/nut...ngupdiet_2.htm