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Thread: Bulking macros?

  1. #1
    Registered User RaaackCITY's Avatar
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    Bulking macros?

    Do you think these Macros and calorific surplus are right looking for looking to bulk 170 pounds from 151?

    Weight - 151 pounds
    Maintenance calories - 2542
    ----------------------------
    Bulking:
    20 Calories per pound of bodyweight
    1.5g Protein per pound of bodyweight
    2g Carbohydrates per pound of bodyweight
    0.7g Fats per pound of bodyweight
    ______________________________________

    226g Protein = 904 Kcal
    302g Carbohydrates = 1208 Kcal
    105g Fat = 945 Kcal

    = 3057 Calories
    Last edited by RaaackCITY; 03-05-2012 at 01:42 PM.
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  2. #2
    THE OG PBateman2's Avatar
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    Better to calculate using your BW and activity level.

    Read here:

    http://forum.bodybuilding.com/showth...hp?t=121703981
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  3. #3
    Registered User RaaackCITY's Avatar
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    Thanks for the reply guys, my activity level is 5 days a week, moderate I would say, its just I've been trying to bulk for 2 weeks now and LOST 0.2 pounds?! Not following these macros however
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    Originally Posted by RaaackCITY View Post
    Thanks for the reply guys, my activity level is 5 days a week, moderate I would say, its just I've been trying to bulk for 2 weeks now and LOST 0.2 pounds?! Not following these macros however
    1.5g protein per lb body weight is way to much...its fine if thats the food you want to fill up with after eating your recommended protein/fat requirements, but most people fill up extra calories with fat/carbs, as its easier to eat more of.
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    Originally Posted by RaaackCITY View Post
    Thanks for the reply guys, my activity level is 5 days a week, moderate I would say, its just I've been trying to bulk for 2 weeks now and LOST 0.2 pounds?! Not following these macros however
    Well if you've been "trying" to bulk, or eat more, then you were more conscious of what you were eating and might have eaten less or maybe just been lifting more. You should probably cut any cardio you've been doing or at least tone it down.
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    Start at 3000 if you dont gain weight by 2 weeks bump it up to 3300 and if you still dont gain wait bump it up 100 calories until your constantly gaining .5-1lb per week
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  7. #7
    Registered User RaaackCITY's Avatar
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    Thanks again for the replies guys,
    Yeah I was thinking of taking on 1.5g of protein per pound of bodyweight because I read that this is what Dorian Yates suggested you should aim for whilst muscle building, he also states this on this website.

    Okay ill start at 3000 kcals and see how I go on, and will probaly take down the protein intake to 1g per pound and fill the remaining 302 calories with fats/carbs if you feel 1.5 g of protein per pound is too much, I know its inevitable to put on some fat I'm gunna try do it minimally so I will clean bulk
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    Actually...

    Originally Posted by JamesW129 View Post
    1.5g protein per lb body weight is way to much...its fine if thats the food you want to fill up with after eating your recommended protein/fat requirements, but most people fill up extra calories with fat/carbs, as its easier to eat more of.
    Actually, you're wrong. 1-1.5 is ideal...and for most, 1.5 is best.
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    Originally Posted by davederemer38 View Post
    Actually, you're wrong. 1-1.5 is ideal...and for most, 1.5 is best.
    according to?
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