View Full Version : Critique My Diet: Bulk

02-02-2014, 09:28 AM
Bulking, competition is 3rd week of July, Planning to shred 10 weeks prior:

Cal: 2510
Fat: 45
Carb: 206
Sugar: 44
Protein 298

Im new to tracking my macros and TDEE, which is 3398 according to fitness frog.

I know I need to do a few things:

Get my calories up. Should I meet my TDEE or exceed it since I am bulking?

Carb/Protein/Fat ratio. 40/40/20 or 50/40/10?

Right now its basically at a 50/40/10 as Protein/Carb/Fat.

Critique away!

02-02-2014, 09:29 AM
You claim you're wanting to bulk...yet saying your TDEE is 3398, but you're only consuming 2510 calories...I've got some bad news for you.

Also fat is too low and protein is unnecessarily high, you should be basing macronutrients off of bodyweight, not outdated ratios.

02-02-2014, 09:30 AM
Incredibly bad.

Acutely deficient in dietary fat.
About double the amount of protein required to optimize muscle development.
Illogical caloric intake if your TDEE is anywhere near what you indicate.

Macronutrient Intake

Protein: ~0.6 to ~0.8 grams per pound of bodyweight -- the highest amount justified by research. (http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)