Some help with bulking and my macro's please....

[Twinturbovette]

measly reps, but reps !

my stats: 6'3
weight:265

did the math and that's 3,180 calories day
carbs: 318G/1272 calories
protein: 318G/1272 calories
fat:71G/636 calories

^^ if im cutting

first off ive come a long way and im ready to hit the gym full force. i went from 316 to now 255-265.. im going overseas for the summer and want to get in the best shape i can in these next 5 months.

do i bulk first?

do i cut first?

i was thinking bulk for 2 months and cut for 2 months..
i know cutting is 40/40/20. (C/P/F)
whats the numbers for bulking? also any tips for a beginner lifter would be awesome

[cumminslifter]

do not base your diet based off of percentages. read the calculating calories thread and come back with any questions

[Twinturbovette]

do not base your diet based off of percentages. read the calculating calories thread and come back with any questions

i read that and my numbers are based off of that

[Twinturbovette]

can anyone help ?
damn 145 views and no input...OUCH

[cumminslifter]

what other questions do you have

[Twinturbovette]

what other questions do you have

needed someone to look over my number tell me if everything im doing is right. my carbs and protein seem high, is that right?

[EjnarKolinkar]

my stats: 6'3
weight:265

did the math and that's 3,180 calories day
carbs: 318G/1272 calories
protein: 318G/1272 calories
fat:71G/636 calories

^^ if im cutting

first off ive come a long way and im ready to hit the gym full force. i went from 316 to now 255-265.. im going overseas for the summer and want to get in the best shape i can in these next 5 months.

do i bulk first?

do i cut first?

i was thinking bulk for 2 months and cut for 2 months..
i know cutting is 40/40/20. (C/P/F)
whats the numbers for bulking? also any tips for a beginner lifter would be awesome

Your math looks off. If you based this on this thread and Katch-Mcardle.

Fats look low. And ratio is not best plan for surplus gains.

How did you get 71g fat from below?

http://forum.bodybuilding.com/showth...hp?t=121703981

Hitting protein and fat minimums does not change with goals. Calories beyond minimums for protein and fat can be used for carbs or protein or fats as fits you best.

As to cut/bulk, what is the mirror telling you?

Whatever caloric goal you pick, beyond making minimum macros, it's trial and error to land at a good number. Consistency and small changes leads to gains at steady rate.

[Twinturbovette]

Your math looks off. If you based this on this thread and Katch-Mcardle.

Fats look low. And ratio is not best plan for surplus gains.

How did you get 71g fat from below?

http://forum.bodybuilding.com/showth...hp?t=121703981

Hitting protein and fat minimums does not change with goals. Calories beyond minimums for protein and fat can be used for carbs or protein or fats as fits you best.

As to cut/bulk, what is the mirror telling you?

Whatever caloric goal you pick, beyond making minimum macros, it's trial and error to land at a good number. Consistency and small changes leads to gains at steady rate.

thanks for the reply, well im overweight but have a good bit of muscles built up from back in my football days and lifting my heavy ass around while working and lifting heavy things alot.
i was thinking of changing these numbers to 50/30/20 C/P/F for a lean bulk. whats your opinion?

[Caspa]

try this bro http://www.freedieting.com/tools/nut...calculator.htm

[EjnarKolinkar]

thanks for the reply, well im overweight but have a good bit of muscles built up from back in my football days and lifting my heavy ass around while working and lifting heavy things alot.
i was thinking of changing these numbers to 50/30/20 C/P/F for a lean bulk. whats your opinion?

.4-.45 grams fat per pound body weight. 1 gram per pound protein. Compose rest of diet from carbs, or more protein and fats. Small surplus muscle building or small deficit fat removal seem to work best for retaining strength, preserving muscle, or minimizing fat gains.

[Twinturbovette]

.4-.45 grams fat per pound body weight. 1 gram per pound protein. Compose rest of diet from carbs, or more protein and fats. Small surplus muscle building or small deficit fat removal seem to work best for retaining strength, preserving muscle, or minimizing fat gains.

ok so ive been working on it and this is what ive come up with if i want to do a 50/30/20 split
i went by the Mifflin-St Jeor formula and came up with the number 2720 calories rounded it to 2800 to be on safe side..

[WonderPug]

ok so ive been working on it and this is what ive come up with if i want to do a 50/30/20 split

You obviously have not bothered to read the stickies.

[Caspa]

Looks pretty solid mate, give it a go. If progress is too slow try upping the protein to 250 and carbs to 400, you could also up the fats to 80.

[AlwaysTryin]

You obviously have not bothered to read the stickies.

Nor post #2 in this thread

[Twinturbovette]

Nor post #2 in this thread

read the stickies. i know that i don't NEED to go about it in percentages. but my numbers came pretty close, so i adjusted a little to diet preference and came up with this meal plan.
you all keep saying the same thing repeatedly why not just write out your point? im looking for input and discussion not just links. maybe someone else can learn from this thread later on, who knows...

[Twinturbovette]

Looks pretty solid mate, give it a go. If progress is too slow try upping the protein to 250 and carbs to 400, you could also up the fats to 80.

thanks man, will def post progress pics soon

[WonderPug]

Looks pretty solid mate, give it a go. If progress is too slow try upping the protein to 250 and carbs to 400, you could also up the fats to 80.

^^^ This ^^^ is incorrect information.

[Twinturbovette]

^^^ This ^^^ is incorrect information.

really, why so?

[Caspa]

How the **** do you know how his body is going to react? some people grow of 2500kcals, some people need 4000+ to grow.

[Twinturbovette]

bump

[softpounder]

OP, even if posts seem harsh, they're the truth.

You had all the info even more but you don't want to listen to us.

Or you can listen to the reddie.

[Twinturbovette]

OP, even if posts seem harsh, they're the truth.

You had all the info even more but you don't want to listen to us.

Or you can listen to the reddie.

Stats. 5'10 160
chill out Fogul

[WonderPug]

Stats. 5'10 160
chill out Fogul

That's it. I'm no longer willing to help.

[Twinturbovette]

That's it. I'm no longer willing to help.

oh because you've had so much insight on the subject. please. you were no help from the get go. im asking question on a forum to get answers and learn on the subject not be told BS. either share some helpful info or GTFO. simple

[0kz]

oh because you've had so much insight on the subject. please. you were no help from the get go. im asking question on a forum to get answers and learn on the subject not be told BS. either share some helpful info or GTFO. simple

yeah now everyone will want to help you..
lol
ps: pug actually helped u.

[Twinturbovette]

yeah now everyone will want to help you..
lol
ps: pug actually helped u.

please do tell me how in the hell he helped me.....by posting a link to a sticky that clearly is @ the top of the forum, please.