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.