Need help critiqing

[manmanman]

Hello all

i am putting in the effort to try to sort out a decent clean bulk, so first thing i did was calulate the calories i needed a day. i used the Mifflin-St Jeor method.

with my weight @ 88kg, 21 yrs old and 178cm tall and a moderatly active with gym3-5 times a week it calculated my maintanance at 2840cal , so for a clean bulk im assuming a 200 surplus a day would be alright to start off? which brings the total to 3040.


This is all going via the updated how to bulk thread.



so as a minimum it says macros needed are as follows


Protein=1.2x88 = 105.6g
Fats =1x88= 88g
Carbs= 4.5x88= 396g

So that would relate in the following allocation of calories

Protein- 105.6x 4 = 422cal
Fat- 88x9= 792 cal
carbs- 396x4= 1584cal

TOTAL=2798


So that would put me just under my maintainace let alone at the required for a clean bulk.

Another 242cals is needed to reach the 3040 needed.

Would these cals be split between protein intake and carb intake? thats what i am assuming but i am not sure so i am asking on here


Any feedback at all is appreciated. or if i have made any mistakes please tell me.

As soon as i have this sorted. i can work on a suitable diet


Feels good to finally put steps in the right direction to achieve my goals.


Thanks all.

[Razor]

Increase te calories gradually over time to allow you body to compensate and deal with the extra food. If your trying to bulk I would cut my gym time to 4 hard workdays Mon,Tues, Rest,Thursday, Friday, Rest, Rest.

Are you on cycle or off?

[manmanman]

i would love to be on cycle, but im taking the build a solid base approach first lol.


so would you go by the base stats which puts my under maintance? or do you mean increase protein or carbs to meet maintanance then try adding a extra 40cal of protein/carbs a day till im at 200 over maintance?

[manmanman]

bump

[Razor]

i would love to be on cycle, but im taking the build a solid base approach first lol.

so would you go by the base stats which puts my under maintance? or do you mean increase protein or carbs to meet maintanance then try adding a extra 40cal of protein/carbs a day till im at 200 over maintance?

Yes you need to increase your protein intake above 20% of your maintenance caloric intake I would say to start adding mass.

[manmanman]

adding 60g of protein would give me the calories needed, and would put me at 165g a day, almost 2g/kg
does that sound reasonable?

[Tigershark]

When bulking you want consume the calories and if every week you are not gaining weight you need to increase it by 300 calories.
Also you do not want to cycle for many years. You are only 20 and the food way is the way to go. It sounds like you have a good head on your shoulders so eat and work out and you will see the changes brother.

[manmanman]

21* but close haha.

Yes I know eating and natural training at this point is the way to go, hence why I'm making sure I have a solid plan!

So those numbers all look correct and I can start to work on a diet??

[manmanman]

bump

[--->>405<<---]

hey manman..

100g pro
88g fat
400g carbs

looks like a bad split IMO..

i weigh 88.5kg and am bulking around 3000cals
320g pro
320g carbs
50g fat

first we need ur bf% what is it? i prefer (and find it most accurate) to base cals on LBM and to know ur LBM we need ur bf%

[manmanman]

The numbers I posted looked Awkward to me aswell, but that's what the formula gave me,

For bf 15% at max

[Hydroponics]

88kg @ 15%bf puts him at 165lbs or 75kg LBM correct?

[manmanman]

That's the same kg I got aswell

[Live for the PUMP]

Hello all

i am putting in the effort to try to sort out a decent clean bulk, so first thing i did was calulate the calories i needed a day. i used the Mifflin-St Jeor method.

with my weight @ 88kg, 21 yrs old and 178cm tall and a moderatly active with gym3-5 times a week it calculated my maintanance at 2840cal , so for a clean bulk im assuming a 200 surplus a day would be alright to start off? which brings the total to 3040.


This is all going via the updated how to bulk thread.



so as a minimum it says macros needed are as follows


Protein=1.2x88 = 105.6g
Fats =1x88= 88g
Carbs= 4.5x88= 396g

So that would relate in the following allocation of calories

Protein- 105.6x 4 = 422cal
Fat- 88x9= 792 cal
carbs- 396x4= 1584cal

TOTAL=2798


So that would put me just under my maintainace let alone at the required for a clean bulk.

Another 242cals is needed to reach the 3040 needed.

Would these cals be split between protein intake and carb intake? thats what i am assuming but i am not sure so i am asking on here


Any feedback at all is appreciated. or if i have made any mistakes please tell me.

As soon as i have this sorted. i can work on a suitable diet


Feels good to finally put steps in the right direction to achieve my goals.


Thanks all.

Your on the right track bro. Personally I like to use 1.5-2 grams of protein per pound of LBM not total weight. Like 405 suggested get your BF and then you can get your LBM weight. Also 400 carbs a day is a lot even for bulking. Not a big deal, but personally I would throw in 3-4 days/weekly with 200-300 carbs (use on non-workout days). Also the cals above TDEE needed for bulk varies with person. Usually 300-500 is what works best. Use trial and error with this. Monitor your body and if your adding fat around midsection cut some cals, if not add some cals.
GL

[manmanman]

Alright I think I got that, will sort out a diet plan tonight and post here for some critisism

[--->>405<<---]

looks like u have about 164.5 lbs LBM

puts ur maintenance around 2500cals (+500 for bulk) = 3000cals

3000cals
300g pro
300g carbs
67g fat
(40/40/20)

if u want to try to keep it a bit more lean u could go 300 above maintenance at 2800cals. (prob where id start)

[manmanman]

Ok and when splitting it across 6 meals. As long as the end macro count is correct and carbs in earlier than later all is well?

[--->>405<<---]

Ok and when splitting it across 6 meals. As long as the end macro count is correct and carbs in earlier than later all is well?

yeh pretty much. when i bulk i get my carbs in meals 1-4 (i lift around meal2). focus carbd around pre and post workout.

[manmanman]

I work 3-Midnight and I train after work. But I'm
Awake till 3-4 am

. Does that change the way my meals should be?


Usually I'll have 4-5 Meals before then one after then bed.