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  1. #1
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    clean bulk macros

    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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  2. #2
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    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)
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  3. #3
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    Originally Posted by determined4000 View Post
    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)
    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
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  4. #4
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    bump
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  5. #5
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    Originally Posted by Tyler_Durdin View Post
    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
    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
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  6. #6
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    Originally Posted by determined4000 View Post
    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
    my bad dude thanks for the help but am i really suppose to be getting 500 grams of carbs?

    seems like to much
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  7. #7
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    Originally Posted by Tyler_Durdin View Post
    my bad dude thanks for the help but am i really suppose to be getting 500 grams of carbs?

    seems like to much
    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
    Last edited by determined4000; 01-18-2010 at 11:25 PM.
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    Think in terms of progress and the result is progression"

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  8. #8
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    Originally Posted by determined4000 View Post
    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
    okay thanks agiain for the help bro i really appreciate it
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  9. #9
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    Originally Posted by Tyler_Durdin View Post
    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
    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.
    "Our bodies are our gardens - our wills are our gardeners."

    ~bodybuilder and playwright William Shakespeare
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    Originally Posted by determined4000 View Post
    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)
    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)
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