Macros / Protien Daily Advise Pleez

[LeroyB]

Good day Ladys and Gents.
I am working out my diet now a days and reckon yall might know whats best.
I am sitting at 3100cal/day for maintenance and am wondering how to set up my macros for when I bulk or cut.

Here is what I mean
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BULK
If my Maintenance is at 3100 I will take about 3300-3400 a day depending on how dirty I am going.
40/35/25 (Prots/Carbs/Fats)
That is 341grams of Protein per day? That good for a 211 pound male?
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CUT
If my Maintenance is at 3100 I will take about 2800-3000 a day depending on how hard I am cutting.
45/30/25 (Prots/Carbs/Fats) - Thats 331 grams of protien a day - Cool?
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These look about right? More protein? less carbs?
Comments - Thanks!

[**TOP**]

My first comment would be to ask age height weight and most important bf%. I personally dont like giving bulking advise for someone thats 15% bf,its just bad advise IMO. Post that up and i may be able to assist further...TOP

[Klimax]

In bulking 40% of pro are too many imho: i would start with 50 30 20 and change pro and fats if the body doesn't respond how expected. In cutting there are different choices: carb cycling, keto or lowcarb (in this case you could do 40 20 40).

[LeroyB]

My first comment would be to ask age height weight and most important bf%. I personally dont like giving bulking advise for someone thats 15% bf,its just bad advise IMO. Post that up and i may be able to assist further...TOP

I am over 15% BF. I am not into this for looks just to be clear, more strength and power for sports. I will not be bulking right now - just looking to get my macros right for both cases so I have something to work from and increase my knowledge. Plus All forms of gaining muscle are bulking really.

Thanks for any info you have.!

[LeroyB]

In bulking 40% of pro are too many imho: i would start with 50 30 20 and change pro and fats if the body doesn't respond how expected. In cutting there are different choices: carb cycling, keto or lowcarb (in this case you could do 40 20 40).

Sorry I think I am missing you - Did you say 40% is too much on a bulk but then say I should go 50? / 30/20? Sorry if I am confused.

[**TOP**]

I assume you are a powerlifter or a football player?? Post up your diet and lets have a look!!

[LeroyB]

Rugby!
Football is for girls (Kidding) Played football in High School but then got bit by the rugby bug.
MY Current Diet is lacking and I am researching to find the right macros but I will give you a basic idea.
Workout right now is:
day 1 - Strength lifting (Cleans, Power Cleans, Squats)
day 2 - Core cardio 20 min cardio - stretching - core work - cardio ago 30 min
day 3 - Core cardio again
off day
Repeat - I mix up the strength days and add in arm days and other goodies.
----- Having said that my diet on Strength days (And most days except PWO) is:
meal 1 - 1 spoon yogurt, 1 small bananna, 2 scoops protein, 50g oats - smoothie
meal 2 - chicken and green veggies
meal 3 - wheat roll sandwich with raw spinach and beans
meal 4 -pwo shake protien simple sugars
meal 5 - lean protein / salads
meal 6 - cottage cheese.
-----
But like I said I am rethinking everything and trying to figure out which way to go since I will be doing my first cycle soon (Depends on if I cut first) and will take it form there.
Rock on and thanks for the help.

[Klimax]

Sorry I think I am missing you - Did you say 40% is too much on a bulk but then say I should go 50? / 30/20? Sorry if I am confused.

Sorry. I meant carbs/pro/fat.

[LeroyB]

I thought so but I had to point it out an be sure. I have since changed my macros to:
3520 Cals for my cycle at a 40/35/25 percent set up and am just gonna roll that for the gain.