4000-4250 cals, how much protein?

[ajb316]

My bulking macros stats are coming in at 4000-4250 cals.

If I was to follow a 40/40/20 split I would need to consume 400-425g protein which equates to 2.6-2.75g protein per lb BW.

Is this too much protein? Should I increase carbs to 50% or raise fats?

[xlb57]

That sounds like way too much protein. Easy guideline to follow is 1-1.5g of protein per pound of BW, .5g of fat per pound of BW, and the rest carbs.

So if you are 153 lbs.

P = ~225g (1000 cals)
F=75g (675 cals)
C=~580g (~2325 cals)

You could also consider bumping the fats up a bit more (say to 100g) and reduce the carbs by ~56g.

Good luck!

[PBateman2]

Just curious. For your bulk at 153 lbs, you need 4000-4250cals?

[watermelon_2001]

IMO, when you're consuming that many calories, macro ratios become less important. Given your bodyweight and the desired macro breakdown you want, that equates to a ridiculous amount of protein. Carbs would most likely be your best friend here; if you really DO need that many calories at your weight, without being wildly active on a day-to-day basis, then you clearly have a fast metabolism, and thus should be able to process a large amount of carbs without fears of adding too much bodyfat. Also, attempting to maintain a fat intake which is on the lower-side of the recommended 20-30% of your overall calorie intake which they should be making up wouldn't be a good idea, given that they're calorifically-dense, and therefore can help you reach your target more easily.

[Vietgoboi]

My bulking macros stats are coming in at 4000-4250 cals.

If I was to follow a 40/40/20 split I would need to consume 400-425g protein which equates to 2.6-2.75g protein per lb BW.

Is this too much protein? Should I increase carbs to 50% or raise fats?

That sounds like way too much protein. Easy guideline to follow is 1-1.5g of protein per pound of BW, .5g of fat per pound of BW, and the rest carbs.

So if you are 153 lbs.

P = ~225g (1000 cals)
F=75g (675 cals)
C=~580g (~2325 cals)

You could also consider bumping the fats up a bit more (say to 100g) and reduce the carbs by ~56g.

Good luck!

Try this simple guideline ^


BTW - how did you estimate that 4000 calories is needed to have a surplus? Might consider starting at lower end of 3000 and slowly moving up to 4000. Calculator aren't accurate, because people over judge their activities, plus your not growing young teen anymore.

[jrsonico]

Just curious. For your bulk at 153 lbs, you need 4000-4250cals?

yea. quite high . i think around 3500-3900 is already good.

[gangonemp]

whats your desired weight? lets say 165lbs.. I would 2x for protein. so 330 grams a day would be good for now.

330 x 4 = about 1300 cals then i prolly do same with carbs 330 grams

so now we are at 2600 cals

then 100-150g of healthy fats which will get you in the high 3s low 4s. Break it down into 6 meals a day.

also window of oppurtunity is right after you lift and this is where you can put in alot of calories and not put on bodyfat

workout
60g protein/60g simple carbs (whey and gatorade)

about 1.5 hours later
60g lean protein/ 60g complex carbs (chicken and brown rice)

2.5 to 3 hours later
60g protein/ 40-50g fat (lean burgers w/ cheese, whole eggs, steak, natty pb)

[jrsonico]

2x i think is pretty high though.

[Ironlife]

Just curious. For your bulk at 153 lbs, you need 4000-4250cals?

Big boys like us need that much not at 153lbs!
But i guess everyone is different.

[ajb316]

Just curious. For your bulk at 153 lbs, you need 4000-4250cals?

Work as a builder, doing 60mins cardio & 60mins lifting each day, twice a day at weekends

[watermelon_2001]

Work as a builder, doing 60mins cardio & 60mins lifting each day, twice a day at weekends

Lol, fair play on the 4000+ cals then...

But I think you're going to end up running yourself into the ground with a lifestyle like that. You're saying that you have a physically active job, whilst also doing an hour weights AND cardio?? IMO, you might need to look into figuring out a better exercise regime, for your own sake- that sounds like it would be incredibly taxing on your body...

[PBateman2]

Work as a builder, doing 60mins cardio & 60mins lifting each day, twice a day at weekends

Cool deal. Try just doing the weights for now. Allow your job to burn the remaining calories and for further calorie expenditure.

Try it for a week or two. Then add cardio as needed if you see yourself gaining too much bodyfat and or adjust calories.

I would start around 3000 calories (~20cals per pound of bodyweight) if following the above format. Take in 1-1.5g of protein per pound of bodyweight and 0.4-0.5g of fat per pound of bodyweight. Rest of you calories fill in with complex carbs and/or more protein/fat. Your choice.

Admire your willingness to train despite having a physical demanding job like that.

Train hard.

[md3sign]

Over 400g of protein?? All the fiber in the world won't help you.

[kmac27]

My bulking macros stats are coming in at 4000-4250 cals.

If I was to follow a 40/40/20 split I would need to consume 400-425g protein which equates to 2.6-2.75g protein per lb BW.

Is this too much protein? Should I increase carbs to 50% or raise fats?

As a rule of thum it is pointless to go more than 1g per lb of body weight. If you want to gain weight eat a ton of friggin carbs and eat the right amount of protein. More isn't always better. I have heard that 40% of protein is turned into energy anyway.