Bulking and Macros

[stephenw]

Im looking to put a new bulking diet together and was wondering how you guys work out your macros?

I know theres a few websites but sometimes i think there wrong.
Also a lot of foods i look up on websites like fit-day.com arent there, im in the uk and the majority of sample diets or other peoples id like to copy is impossible as it seems there eating foods that arent available to me.

i could put a diet together quite easily if i had a reliable place to work macros out without having to read the back on everything i pick up

[stephenw]

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[Windex]

?????????????

You need to be patient, we don't live on these forums y'know. Secondly, you haven't given us any information to work with. What is your weight, height, age, bodyfat%, and training routine ? There aren't "bulking" macros per-say because everybody's body is built differently. Typically carbs will be the highest, with 1.5 - 2g of protein per pound of LBM with 15-25% of the diet being Fats.

Start by reading this to give you an idea of what you need :

http://forums.steroid.com/showthread...ead&highlight=

then you can read the diet section stickies (except for the cutting one since it doesn't apply to you right now).

After that read this: http://forums.steroid.com/showthread...et-Information

From there you should have more than proficient knowledge of creating a bulking diet. Post up what you think would be ideal and the members here would be more than happy to help you out once you've put a bit of time in yourself and then you can be packing on the pounds in no time !

[gbrice75]

Wow, a whole 28 minutes and you seem annoyed to not have a reply? I like something along the lines of 40/45/15 for bulking, although percentages aren't the best way to go IMO. Instead, figure out your needs based on bodyweight (specifically, LBM) - I use 1.5g/lb LBM for protein to start with. Somewhere around 2g/lb for carbs, etc. It all depends on your overall caloric needs though.

[stephenw]

Cheers guys. IS there any tool online or a website where i can enter a food and it will tell me how many calopries, protein, carbs etc? or is it actually a case of reading the back of everything you pick up at the store?

[PurpleOnes]

Yes there is a website called fitday, its free, but you can buy advanced version and it doesn't cost much. I prefer to write my meals into notebook.

[bjo2925]

40/40/20

[songdog]

sometimes it just seems a lil over whelming.They got thiis stuff down to a science.And it can mess with your mind.Just seems more complecated than it needs to be.Ok spellin sucks see where I am comin from!!

[stephenw]

yes i knew about fitday but problem was im in the UK and a lot of foods arent listed as how there sold here, for example mince, which is on there as ground beef. Isnt there a uk version? or is that sound stupid

[Sgt. Hartman]

nutritiondata.self.com is my favorite but also livestrong.com

[PurpleOnes]

Well I use scale and it has alllmost every food I eat, so you could buy food scale from UK(if you haven't bought it allready).