Need help: macro for clean bulking

[Freefalling]

I know everyone is different but i was just wondering...whats the best macros for clean bulking. Im moderatly carb sensitive and i want to increase lean mass without increasing my body fat. What do you guys suggest? And how much cardio should i do? And how much muscle gain should i expect in a week? Appreciate your input guys.

[jamyjamjr]

we would need some info..

age
weight
height
bf
training routine
cycle history
tdce
and a detailed diet...

[Freefalling]

26
179 lb
6'6
Periodization
never used steroids (planing on doing so though after i gain 20-25 lb of lean mass)
TDEE? 2984
you can check out my current diet here --------> http://www.4shared.com/file/88100927...Plan_-_30.html

[jamyjamjr]

if your tdce is about 3000 kcal (total daily caloric expenditure) then i would follow this split for bulking

350g protien
350g carbs
68g fats

this'll put ya at right about 3400kcal a day, ideal for bulking

[Phate]

6'6
179

are those right or was that a typo?

if not could you post a pic so we can assess bf

[jamyjamjr]

6'6
179

are those right or was that a typo?

if not could you post a pic so we can assess bf

yea, theres been alotta that here phate.. lotta guys comin in over 6'2 at 160-170lbs

[Phate]

yea, theres been alotta that here phate.. lotta guys comin in over 6'2 at 160-170lbs

guess that's what we're here for, lol

[Freefalling]

if your tdce is about 3000 kcal (total daily caloric expenditure) then i would follow this split for bulking

350g protien
350g carbs
68g fats

this'll put ya at right about 3400kcal a day, ideal for bulking

350g of carbs? Aint that a bit too much considering im a bit carb sensitive and that im trying to clean bulk?

[kalspic]

i would try 3js advice and if you seem to be putting on fat the nadjust accordingly. also eating the carbs at the right times helps

[jamyjamjr]

350g of carbs? Aint that a bit too much considering im a bit carb sensitive and that im trying to clean bulk?

if you feel like it's too much, u can pull away from the carbs and replace the cal with efas... u gotta listen to your body

[Godson]

350g of carbs? Aint that a bit too much considering im a bit carb sensitive and that im trying to clean bulk?

it may sound like alot , but its really not because for a weight lifting diet your 3500 calorie intake could be broken down like this

Protein 40% , carb 40% , fat 20%

but theres different splits also

like protein 30% carb 40% fat 30% for example

basically since a calorie is either a protein, carb or fat you gotta have some kinda split .. he mentions cutting down carb and replacing it with fat which is a good idea if youre that carb sensitive..

so u could try carb 30% fat 30% protein 40% , protein shouldnt be more than 40% of your total cal intake though

[Freefalling]

protein shouldnt be more than 40% of your total cal intake though

why not?

[jamyjamjr]

cuz you wanna run a 40 40 20 split

[Godson]

why not?

your body needs carbs and fats also, its vital

[Phate]

it may sound like alot , but its really not because for a weight lifting diet your 3500 calorie intake could be broken down like this

Protein 40% , carb 40% , fat 20%

but theres different splits also

like protein 30% carb 40% fat 30% for example

basically since a calorie is either a protein, carb or fat you gotta have some kinda split .. he mentions cutting down carb and replacing it with fat which is a good idea if youre that carb sensitive..

so u could try carb 30% fat 30% protein 40% , protein shouldnt be more than 40% of your total cal intake though

not always true, protein can be run at a higher percentage than 40 with great results