Transitioning to maintenance/bulk. What should my new macros look like? protein/fat?

[burtonator]

I'm 6'... 35... 170 lbs. male... white.

My maintenance is about BMR is about 2000 calories.

I was doing 80g fat, 150g of protein.

I'm not eating more near maintenance. I was at a 300-500 calorie deficit in the past and up to my current 12% body fat.

Today ... my macros are:

92g fat, 190g carbs, 224g protein

or 33% , 31% , 36% ...

This seems like a LOT of protein though.

Would I see more benefits from adding more fat? Like near 100-120g?

Specifically, appetite management, hormone production, etc.

Thoughts?

[LukeSport16]

i wouldnt increase your fats or decrease the protein,
up the carbs intake mate to around 280-350,

[burtonator]

i wouldnt increase your fats or decrease the protein,
up the carbs intake mate to around 280-350,

I'm sure this is great advice, but on what scientific basis are you making this suggestion.

As an aside, I don't want to bump up carb intake now as I think carbs are causing me to crave foods.

It will take me 2-3 weeks to rule this out... the additional energy boost via glycogen and complex carbs is something I'm looking forward too but I need to rule out this craving issue first.

[LukeSport16]

you can go either way,
carb up,
reason i would do this is to fill your glycogen stores,
you will find yourself stronger,
also you can get more hormonal effects if you increase your saturated fat percentile of the fat your currently eating,
your craving carbs mate because you've been in a deficit,
probably for a while?,
aslong as the carb consumption is low gi through out the most part of the day you most likly wont feel the urgue to over eat/ spill into fat gain.

[burtonator]

you can go either way,
carb up,
reason i would do this is to fill your glycogen stores,
you will find yourself stronger,
also you can get more hormonal effects if you increase your saturated fat percentile of the fat your currently eating,
your craving carbs mate because you've been in a deficit,
probably for a while?,
aslong as the carb consumption is low gi through out the most part of the day you most likly wont feel the urgue to over eat/ spill into fat gain.

The issue with cravings is too long for this post. I've been working on it for 4 months.

Even low GI foods are causing me to crave. I think I've narrowed it down to micronutrient based but it will take 2-4 more weeks to find out.

Sucks to be 4 months behind schedule but no one ever said this would be easy!

[vrundmc]

I'm 6'... 35... 170 lbs. male... white.

My maintenance is about BMR is about 2000 calories.

I was doing 80g fat, 150g of protein.

I'm not eating more near maintenance. I was at a 300-500 calorie deficit in the past and up to my current 12% body fat.

Today ... my macros are:

92g fat, 190g carbs, 224g protein

or 33% , 31% , 36% ...

This seems like a LOT of protein though.

Would I see more benefits from adding more fat? Like near 100-120g?

Specifically, appetite management, hormone production, etc.

Thoughts?

I think you can lower protein and be fine. Really, its 1g of protein per LBM. I think you can get anywhere from 180-200g of protein and be fine, especially since you are going to be eating more carbs. I wouldn't worry about GI. Just set your goal...if it's bulk or maintain. Eat your cals over accordingly. Eat something every day that will satisfy you. If it's carbs then eat them. If it's ice cream, have a half cup. Moderation...

[futerpe]

I'm 6'... 35... 170 lbs. male... white.

My maintenance is about BMR is about 2000 calories.

I was doing 80g fat, 150g of protein.

I'm not eating more near maintenance. I was at a 300-500 calorie deficit in the past and up to my current 12% body fat.

Today ... my macros are:

92g fat, 190g carbs, 224g protein

or 33% , 31% , 36% ...

This seems like a LOT of protein though.

Would I see more benefits from adding more fat? Like near 100-120g?

Specifically, appetite management, hormone production, etc.

Thoughts?

For a 170lb male, 224g is a lot of protein (but there's nothing wrong with it). Considering you only need about 1g per LBM, 170g of protein would be sufficient for you. I think you would benefit more by increasing the carbs, especially if you would like to bulk.

Your fat intake is fine where it is. Lower your protein, and increase your CHO for more energy and better results in the gym.

I hope this helps

[LukeSport16]

if he lowers his protein he will crave more, thats the last thing he wants to do, protein help suppress apetite,
1g/LBM if were'nt training, minimum should be 1.25/LBM, 224grams is ok

[vrundmc]

if he lowers his protein he will crave more, thats the last thing he wants to do, protein help suppress apetite,
1g/LBM if were'nt training, minimum should be 1.25/LBM, 224grams is ok

This could be true but it depends on the person. Personally, carbs satisfy my appetite more. Specifically, ice cream.

[burtonator]

This could be true but it depends on the person. Personally, carbs satisfy my appetite more. Specifically, ice cream.

it's probably the fat in the ice cream