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  1. #1
    Registered User texasfit1998's Avatar
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    Question Help With Lean Bulk Macros

    Hey guys and girls. So a few weeks ago I made a commitment to myself to get ripped or die trying. Over the past few years my weight has fluctuated down and up, but my real challenge has been a skinny fat build. So I decided I would cut first in an effort to get to <15% body fat, and then bulk followed by another phase of cutting down the road. I just completed a 3 week keto diet, with a caloric deficit of about 20% plus cardio and was able to lose about 13 pounds of fat.

    Started off at 183 20-25% body fat

    Currently I weight 170lbs at 15% body fat (6”3 21yr male)

    OK so here’s the problem, I am seeing so much conflicting information about high fat diets or really high carb diets. I don’t want to choose the wrong macros for a lean bulk and end compromising the fat loss I achieved. I am aware that in any bulk there will be some fat gain. This is why I set my new caloric intake at 11% surplus at 2500 calories, that way the fat loss will be less over time. Protein: 30% 185 grams Fat: 20% 55grams Carbs: 50% 309 grams. Footnote: This is my first time doing a bulk, INTENSE resistance training, and a major caloric surplus and tracking it all.

    So if anyone has any experience with a lean bulk and macros, when to eat certain macros at times in the day, and fixing a skinny fat build, I’d appreciate the feedback.
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  2. #2
    Nameless King faithbrah's Avatar
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    something's "off" about the story... i find it hard to believe that you lost 13 pounds of fat in 3 weeks, and also went from 20-25% bf to 15%

    ... all this in three weeks?
    positive crew
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  3. #3
    Registered User texasfit1998's Avatar
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    Wink Yup

    Yea my tdee was over 2500 cal, so when you cut down to 1500 plus 30-45 min of hiit cycling and follow it to a tee... it is possible. That’s like 1 pound in more or less 3 days, I am so proud of myself. But maybe I need a new scale. Like I said I’m aware I went overboard lost some muscle with a restriction of over 1000 calories and a lot of water weight as well.

    For anyone else trying to get rid of a skinny fat build, here’s the macros I’m using for my lean bulk. I’ll post pictures and update more as I go. Best of luck to all of you!!!

    6”3
    173lbs
    21yr male
    BF 15%

    Calories: 2340
    Carbs: 45% 266 grams
    Protein: 30% 173 grams
    Fats: 25% 65grams
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    Registered User Nicksosure1's Avatar
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    Originally Posted by texasfit1998 View Post
    Yea my tdee was over 2500 cal, so when you cut down to 1500 plus 30-45 min of hiit cycling and follow it to a tee... it is possible. That’s like 1 pound in more or less 3 days, I am so proud of myself. But maybe I need a new scale. Like I said I’m aware I went overboard lost some muscle with a restriction of over 1000 calories and a lot of water weight as well.

    For anyone else trying to get rid of a skinny fat build, here’s the macros I’m using for my lean bulk. I’ll post pictures and update more as I go. Best of luck to all of you!!!

    6”3
    173lbs
    21yr male
    BF 15%

    Calories: 2340
    Carbs: 45% 266 grams
    Protein: 30% 173 grams
    Fats: 25% 65grams
    A 1K calorie deficit for 21 days would result in a 6lb loss of fat MAX. You lost a lot of water, glycogen, and probably a bit of muscle running that kind of deficit if your weight loss and deficit was correct.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

    *Health and Wellness Coach and Coordinator for all United Bank Branches of Alabama
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  5. #5
    Registered User texasfit1998's Avatar
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    Thumbs up

    Originally Posted by Nicksosure1 View Post
    A 1K calorie deficit for 21 days would result in a 6lb loss of fat MAX. You lost a lot of water, glycogen, and probably a bit of muscle running that kind of deficit if your weight loss and deficit was correct.

    I’m thinking I need a new scale then it seems it’s no longer functioning correctly. Just sharing my experience. Thanks for the help guys
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