Bulk macronutrients

[mannyg]

Hey fellas, new here. Trying to work out my bulk macronutrients. Im currently consuming 3700 per day with 350P 400C and 80fat which would be a 40 40 20 split if I didn't increase the carbs to 400grams. Anyway I think my protein is to high and fat to low and carbs can be a bit higher.

Anyway instead of working out percentages I was going to use the other way and go

1.5-2grams protein per pound of LMB
0.84 fat per LBM and carbs fill remaining calories.

or
1.2-1.5g per lb of bw
fill ~70% of remaining calories from carbs
rest from fat



So my stats are

5,11
roughly 100kg
14-15%bodyfat.

Maintenance is 2800calories give or take depending how much work I do in one day. I work nightfilling so im constantly moving/lifting picking things up. altho this varies could be 2x a week or 3x a week. so 3700calories has been working well for me, but I think I need to re adjust and tighten macros for optimum results.

so for me I got roughly

140F
300protein
450carbs.

Hows that?

Cheers guys.

[toilet]

.45 fat per pound = 99 fat but just round up to 100.
1.2 protein per pound = 264

full the rest with carbs

[mannyg]

.45 fat per pound = 99 fat but just round up to 100.
1.2 protein per pound = 264

full the rest with carbs

id like to get protein up to around 300 so that's 1.8 im pretty sure.

is fat per pound? or per pound of LBM?

[toilet]

per pound. any reason why you want the protein that high? dont think its necessary really but if you want then just take off the cabrs

[mannyg]

per pound. any reason why you want the protein that high? dont think its necessary really but if you want then just take off the cabrs

Im on gear mate. Test/deca /npp

So if I was going for 300 protein that's 1200calories
450 carbs that's 1800 calories
and 100 fat that's 900calories

so a total 0f 3900 calories. Seems a tad higher than I would like but its fine.

[mannyg]

so should I stick to those macros?

[Bonaparte]

What types of fat are you eating?

[mannyg]

What types of fat are you eating?

mostly from 3 star mince because it fits my macros and jumbo eggs/ olive oil.

[mannyg]

so far ive got 304 protein, 440carbs and 99fat.

close enuf? should I give this diet a run.

[toilet]

sure brah but get some Omega 3 in there for fats

[mannyg]

sure brah but get some Omega 3 in there for fats

ive just been told I wont enjoy the 3 star mince, going from the 5 star extra lean mince because its very fatty. Hmm its more than half the price for a pack of 3star mince as opposed to 5 star mince. Should I try it out or go back to extra lean mince and add in some fat sources?

what are some good fat sources? ive got 140grams of salmon in my plan already.

[mannyg]

what do you guys think? just use the 3 star. ive never used it before. its 3 bucks for 500 grams. or the 5 star is 7bucks for 500grams. I use 250grams per day.

Coles - 3 Star Mince, 250 g 543 calories 0 carbs 39fat 50 protein


Coles - 5 Star Extra Lean Beef Mince. 5%Fat, 250 g 323 calories 3 carbs 13 fat 53 protein

if I decide to use the 5 star mince im missing 20 grams of fat out of my plan, I get to 80fat and need 100.

if I use the 3 star then that puts me at all my macros complete.

[Bonaparte]

Nobody here knows what you're talking about with your stars. Must be a British thing...
Anyway, it sounds like most of your fat is coming from beef (saturated) fat. This may be ok for gaining size, but poor for your cardiovascular health.

PS: Omega 3 fatty acids have nothing to do with beef.

[Back In Black]

Nope, not British. Let's guess at Aussie or NZ.

[mannyg]

yep new zealand haha.

ok im gonna try 450 carbs. 100 fat and 300 protein a try.

[baseline_9]

If u really need to 3700 cals to grow I'd reccomend the following

225p
90f
500c

[mannyg]

If u really need to 3700 cals to grow I'd reccomend the following

225p
90f
500c

thanks mate. what split is that?

[toilet]

manny im from nz too. can you send me a private msg plz. for some reason wont let me pm you :/

[mannyg]

manny im from nz too. can you send me a private msg plz. for some reason wont let me pm you :/

cant neither sorry mate. what do u wanna pm about?

[toilet]

Well where in nz you from
First?

[Bonaparte]

I've got my eye on you, Toilet...

[MajorPectorial]

I've got my eye on you, Toilet...

Sry...

Made me lol. No input ^_^

[toilet]

haha what why.

[Bonaparte]

haha what why.

Because it is painfully obvious that you're trying to contact guys in your area for a source.