I am 5'10" and 158 lbs.
TDEE is ~2800 kcal. Recently started bulking with 3000 kcal. Track everything I eat.
Here is my average daily intake for the last 1 week. Some days were higher, some lower. These are averages over the week.
Calories: 3030
Protein: 185 g
Fat: 98 g
Carb: 387 g
Fiber: 57 g
Do these numbers look okay?
By the way, I actually lost some weight over this one week so perhaps my TDEE estimate is off and I need to up my caloric intake. I will increase a bit and re-evaluate.
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Thread: Bulking: Macros look okay?
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11-09-2012, 02:13 PM #1
- Join Date: Sep 2012
- Location: California, United States
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Bulking: Macros look okay?
Last edited by lifebeckons75; 11-09-2012 at 02:23 PM.
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11-09-2012, 08:19 PM #2
- Join Date: Dec 2008
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It all really depends on the person. Those numbers aren't anything crazy though. You have enough protein and you seem to understand the importance of including fiber in your diet. Some people may like more carbs and less fat, but it's extremely individual. One week isn't really enough to evaluate weight change. Two weeks is a better time period to evaluate over to decide whether you need to increase calories. Of course your training is going to be the main thing that dictates your success. Good luck!
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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11-09-2012, 09:48 PM #3
^^ Exactly. THe only person that can make that decision whether their perfect macros is yourself. You have to track progress on those numbers and if your reacting well them,keep them at that. If your not seeing results then you must rerange them. Simple as that.
IForce Nutrition Compete Review: http://forum.bodybuilding.com/showthread.php?t=145939303
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11-09-2012, 10:59 PM #4
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11-10-2012, 01:49 AM #5
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11-10-2012, 02:31 AM #6
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11-10-2012, 03:13 AM #7
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11-10-2012, 04:11 AM #8
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11-10-2012, 05:03 AM #9
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11-10-2012, 05:52 AM #10
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11-10-2012, 06:28 AM #11
Yea, neither do i, thats why i don´t get it.
I´m pretty new in bodybuilding, and i´m just recently hearing about the insane amounts of food i have to stuff down my throat for maximum physical efficiency.
I would have to eat 5 whole cups of oatmeal per day to fulfill the requirements. which is pretty nuts i think.Last edited by danezcou3; 11-10-2012 at 06:46 AM.
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11-10-2012, 06:56 AM #12
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11-10-2012, 07:02 AM #13
I´m not exactly struggling, i´m just saying that, my protein intake plus the 150 grams of oats per day, is enough for me to not feel any hunger whatsoever, and eating much more than that would feel pointless to me. but considering that i´ve always eaten very little food (not very good appetite) might explain why i feel this is way too much. I guess i just have to force myself to go through with it. My body will become accustomed to it eventually.
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11-12-2012, 12:34 PM #14
- Join Date: Sep 2012
- Location: California, United States
- Age: 49
- Posts: 95
- Rep Power: 186
Thank you all for the great replies!
I will stick with 3000 cals for another week and see what the scale says.
To the person asking how can I eat 387 grams of carbs in a day and does it make me stuffed? No. I love eating carbs and can easily go much above that so have to control myself.
On a typical day, my carbs come from:
Oats,
Bread,
Rice,
Vegetables (spinach, broccoli, carrots, bell peppers etc.),
ice cream,
cookie.
fruits (bananas, apples, peaches, berries etc.),
potato chips,
etc.
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