Clean Bulk Macros (critque please)

[scrace]

50fat/300carbs/250protein

about 3200-3400 calories.

5'10'' 190 around 10-12% BF

[IceCube43]

That works out to be only 13-14% calories from fat. I thought when bulking you should be shooting for 20-25% of your daily calorie total to come from fat?

[scrace]

That works out to be only 13-14% calories from fat. I thought when bulking you should be shooting for 20-25% of your daily calorie total to come from fat?

why, i dont want to gain fat?

[IceCube43]

Search these boards for other bulk diet critiques. 100 times over it has been said that you will put on some fat during a bulk. You only get fat from eating over maintenance. To minimize it you should try to be over 500 calories from your maintenance.

Weigh yourself at the start of your bulk, a week later, and a week after that. If you're gaining .5-1lb/wk, you're good. More than that, lower cals. Not gaining, increase cals. Increase/Decrease cals to make gains as previously stated.

As for the fat being at 20-25%, I believe that has to with keeping hormone production/levels in check.

[BreakingPoint8]

why, i dont want to gain fat?

Fat directly doesn't make you fat. Excess calories make you fat.

[determined4000]

why, i dont want to gain fat?

Fat is too low- should be kept between 20-30%
Diets too low in fat
1. Puts you into the starvation zone
Low calories and skipping meals aren?t the only things that send you into
survival mode. When dietary fat intake is reduced to less than 10% of total daily
calories, this also sets off the starvation alarm.
2. Causes large fluctuations in blood sugar
Fat slows down the release of carbohydrates into the bloodstream. When large
amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the
bloodstream, creating a large spike in blood sugar.
3. Causes greater insulin release
When your blood sugar spikes, your pancreas releases a lot of insulin to bring
blood sugar back down to normal. Moderate amounts of insulin are necessary (and
anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic
(prevent fat release).
4. Causes hormonally related hunger and cravings
You can have more willpower than a celibate monk in the Playboy mansion, but if
you get hormonally induced hunger, you won?t to be able to fight it. Whenever there?s an
unusually large blood sugar spike, it?s a law of nature that there must be an equal or
greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those
intense, almost irresistible cravings that send you frantically to the nearest Baskin
Robbins or Krispy Kreme store.
5. Reduces testosterone
Low dietary fat levels are correlated with low testosterone levels. For someone
trying to become leaner and more muscular, this spells disaster.
6. Can be deficient in essential fatty acids

Focus on Getting EFAs
There are at least eleven important function of EFA?s in your diet:
- EFA?s improve insulin sensitivity
- EFA?s are required for absorption of fat soluble vitamins
- EFA?s are essential for joint health
- EFA?s are required for energy production
- EFA?s are required for Oxygen transfer
- EFA?s maintain cell membrane integrity
- EFA?s suppress cortisol production
- EFA?s improve skin texture (dry skin is a classic symptom of EFA deficiency)
- EFA?s are growth promoting
- EFA?s increase metabolic rate
- EFA?s help burn fat
Polyunsaturated and monounsaturated fats tend to lower levels of blood pressure, cholesterol, inflammation in arteries, reduce risk of heart disease

[Holyspokes]

50fat/300carbs/250protein

about 3200-3400 calories.

5'10'' 190 around 10-12% BF

Your macros are off.. That comes out to 2650 calories. Up the fat to ~100g, up the carbs to ~350g

[IceCube43]

Thank you for chiming in Determined. I forgot who it was that clearly posts the cons of low fat diets.

[scrace]

Your macros are off.. That comes out to 2650 calories. Up the fat to ~100g, up the carbs to ~350g

i just put it in fitday. its right

[scrace]

Fat is too low- should be kept between 20-30%
Diets too low in fat
1. Puts you into the starvation zone
Low calories and skipping meals aren?t the only things that send you into
survival mode. When dietary fat intake is reduced to less than 10% of total daily
calories, this also sets off the starvation alarm.
2. Causes large fluctuations in blood sugar
Fat slows down the release of carbohydrates into the bloodstream. When large
amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the
bloodstream, creating a large spike in blood sugar.
3. Causes greater insulin release
When your blood sugar spikes, your pancreas releases a lot of insulin to bring
blood sugar back down to normal. Moderate amounts of insulin are necessary (and
anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic
(prevent fat release).
4. Causes hormonally related hunger and cravings
You can have more willpower than a celibate monk in the Playboy mansion, but if
you get hormonally induced hunger, you won?t to be able to fight it. Whenever there?s an
unusually large blood sugar spike, it?s a law of nature that there must be an equal or
greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those
intense, almost irresistible cravings that send you frantically to the nearest Baskin
Robbins or Krispy Kreme store.
5. Reduces testosterone
Low dietary fat levels are correlated with low testosterone levels. For someone
trying to become leaner and more muscular, this spells disaster.
6. Can be deficient in essential fatty acids

Focus on Getting EFAs
There are at least eleven important function of EFA?s in your diet:
- EFA?s improve insulin sensitivity
- EFA?s are required for absorption of fat soluble vitamins
- EFA?s are essential for joint health
- EFA?s are required for energy production
- EFA?s are required for Oxygen transfer
- EFA?s maintain cell membrane integrity
- EFA?s suppress cortisol production
- EFA?s improve skin texture (dry skin is a classic symptom of EFA deficiency)
- EFA?s are growth promoting
- EFA?s increase metabolic rate
- EFA?s help burn fat
Polyunsaturated and monounsaturated fats tend to lower levels of blood pressure, cholesterol, inflammation in arteries, reduce risk of heart disease

so what if i add more nuts into my diet?

[determined4000]

so what if i add more nuts into my diet?

almonds are the best IMO

[scrace]

almonds are the best IMO

so basically my main foods are chicken, steak, tuna, oats, rice, brocolli, spinache, milk, strawberries, blackberries, blueberries, raspberriers, bananas, wheat bread, eggs and cashews.

[LatinoMusculito]

so basically my main foods are chicken, steak, tuna, oats, rice, brocolli, spinache, milk, strawberries, blackberries, blueberries, raspberriers, bananas, wheat bread, eggs and cashews.

+almonds.

[scrace]

+almonds.

i dont like them, i used to force them down now i cant stand them

[LatinoMusculito]

Eat It!

[determined4000]

so basically my main foods are chicken, steak, tuna, oats, rice, brocolli, spinache, milk, strawberries, blackberries, blueberries, raspberriers, bananas, wheat bread, eggs and cashews.

less fruit, more veggies
need a larger variety of fats (PB, stuff with omegas, mono-fats)
brown rice, fibrous whole grains, low fat milk
chunk light tuna (less mercury)

[Theenforcer1]

less fruit, more veggies
need a larger variety of fats (PB, stuff with omegas, mono-fats)
brown rice, fibrous whole grains, low fat milk
chunk light tuna (less mercury)

why the hell would he eat less fruit?

The foods look fine. If you like cashews, eat up. Walnuts are good. Do you like Salmon? That is a good fatty fish.

Beef and Pasta is good aswell...pour some olive oil on some veggies...or saute them with some pine nuts...its delish.

[derek6666]

What are the best EFA foods to eat?
Almonds,fish what else? Think im missing out on EFA's in my bulk diet.

[MB13]

Your macros are off.. That comes out to 2650 calories. Up the fat to ~100g, up the carbs to ~350g

x 2

i just put it in fitday. its right

no it's not

[scrace]

so far today half way done my meals im at

34g fat
260g carbs
133g protein

[LoRdAc][d]

Personally I think your macros look fine. Maybe up the fats to 70g a day, no direct sources though. It should come from your red meat, weight gainer, eggs, etc.

[determined4000]

so far today half way done my meals im at

34g fat
260g carbs
133g protein

Id increase protein and fat
44g fat
200carbs
200protein

Can go less and the protein and higher on carbs to fit preferences
220c/180p?

[scrace]

Id increase protein and fat
44g fat
200carbs
200protein

Can go less and the protein and higher on carbs to fit preferences
220c/180p?

thats only 3 meals.

[scrace]

my totals today.

3485cals
108 fats
404 carbs
242 protein

if i keep this consistant i should add minimal bodyfat?

[Theenforcer1]

I would still lower the protein a little and up the carbs and fats...

Aim for ~200 grams of protein, and disperse the rest through carbs and fats...

the bodyfat will be dictated by how hard your working out/putting those cals to use.

[tabasco.sauce]

Daily Calorie Intake: 3257

CARBOHYDRATES: 360g
PROTEIN: 209g
FATS: 108g

Based on 3 workout sessions a week.

Source: http://www.freedieting.com/tools/wei...calculator.htm