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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Thread: clean bulk macros
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01-18-2010, 09:46 PM #1
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01-18-2010, 09:48 PM #2
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)Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-18-2010, 09:54 PM #3
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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01-18-2010, 10:56 PM #4
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01-18-2010, 10:58 PM #5Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-18-2010, 11:09 PM #6
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01-18-2010, 11:22 PM #7
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 caloriesLast edited by determined4000; 01-18-2010 at 11:25 PM.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-18-2010, 11:27 PM #8
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01-19-2010, 12:52 PM #9
- Join Date: Dec 2009
- Location: Florida, United States
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01-19-2010, 01:56 PM #10
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