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  1. #1
    mannyg is offline I like it in the ass!
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    Bulk macronutrients

    Hey fellas, new here. Trying to work out my bulk macronutrients. Im currently consuming 3700 per day with 350P 400C and 80fat which would be a 40 40 20 split if I didn't increase the carbs to 400grams. Anyway I think my protein is to high and fat to low and carbs can be a bit higher.

    Anyway instead of working out percentages I was going to use the other way and go

    1.5-2grams protein per pound of LMB
    0.84 fat per LBM and carbs fill remaining calories.

    or
    1.2-1.5g per lb of bw
    fill ~70% of remaining calories from carbs
    rest from fat



    So my stats are

    5,11
    roughly 100kg
    14-15%bodyfat.

    Maintenance is 2800calories give or take depending how much work I do in one day. I work nightfilling so im constantly moving/lifting picking things up. altho this varies could be 2x a week or 3x a week. so 3700calories has been working well for me, but I think I need to re adjust and tighten macros for optimum results.

    so for me I got roughly

    140F
    300protein
    450carbs.

    Hows that?

    Cheers guys.

  2. #2
    toilet is offline Banned
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    .45 fat per pound = 99 fat but just round up to 100.
    1.2 protein per pound = 264

    full the rest with carbs

  3. #3
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by toilet View Post
    .45 fat per pound = 99 fat but just round up to 100.
    1.2 protein per pound = 264

    full the rest with carbs
    id like to get protein up to around 300 so that's 1.8 im pretty sure.

    is fat per pound? or per pound of LBM?

  4. #4
    toilet is offline Banned
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    per pound. any reason why you want the protein that high? dont think its necessary really but if you want then just take off the cabrs

  5. #5
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by toilet View Post
    per pound. any reason why you want the protein that high? dont think its necessary really but if you want then just take off the cabrs
    Im on gear mate. Test/deca /npp

    So if I was going for 300 protein that's 1200calories
    450 carbs that's 1800 calories
    and 100 fat that's 900calories

    so a total 0f 3900 calories. Seems a tad higher than I would like but its fine.

  6. #6
    mannyg is offline I like it in the ass!
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    so should I stick to those macros?

  7. #7
    Bonaparte's Avatar
    Bonaparte is offline AR-Hall of Famer
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    What types of fat are you eating?

  8. #8
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by Bonaparte View Post
    What types of fat are you eating?
    mostly from 3 star mince because it fits my macros and jumbo eggs/ olive oil.

  9. #9
    mannyg is offline I like it in the ass!
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    so far ive got 304 protein, 440carbs and 99fat.

    close enuf? should I give this diet a run.

  10. #10
    toilet is offline Banned
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    sure brah but get some Omega 3 in there for fats

  11. #11
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by toilet View Post
    sure brah but get some Omega 3 in there for fats
    ive just been told I wont enjoy the 3 star mince, going from the 5 star extra lean mince because its very fatty. Hmm its more than half the price for a pack of 3star mince as opposed to 5 star mince. Should I try it out or go back to extra lean mince and add in some fat sources?

    what are some good fat sources? ive got 140grams of salmon in my plan already.

  12. #12
    mannyg is offline I like it in the ass!
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    what do you guys think? just use the 3 star. ive never used it before. its 3 bucks for 500 grams. or the 5 star is 7bucks for 500grams. I use 250grams per day.

    Coles - 3 Star Mince, 250 g 543 calories 0 carbs 39fat 50 protein


    Coles - 5 Star Extra Lean Beef Mince. 5%Fat, 250 g 323 calories 3 carbs 13 fat 53 protein

    if I decide to use the 5 star mince im missing 20 grams of fat out of my plan, I get to 80fat and need 100.

    if I use the 3 star then that puts me at all my macros complete.

  13. #13
    Bonaparte's Avatar
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    Nobody here knows what you're talking about with your stars. Must be a British thing...
    Anyway, it sounds like most of your fat is coming from beef (saturated) fat. This may be ok for gaining size, but poor for your cardiovascular health.

    PS: Omega 3 fatty acids have nothing to do with beef.

  14. #14
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Nope, not British. Let's guess at Aussie or NZ.
    NO SOURCES GIVEN

  15. #15
    mannyg is offline I like it in the ass!
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    yep new zealand haha.

    ok im gonna try 450 carbs. 100 fat and 300 protein a try.

  16. #16
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    If u really need to 3700 cals to grow I'd reccomend the following

    225p
    90f
    500c
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  17. #17
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by baseline_9 View Post
    If u really need to 3700 cals to grow I'd reccomend the following

    225p
    90f
    500c


    thanks mate. what split is that?

  18. #18
    toilet is offline Banned
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    manny im from nz too. can you send me a private msg plz. for some reason wont let me pm you :/

  19. #19
    mannyg is offline I like it in the ass!
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    Quote Originally Posted by toilet View Post
    manny im from nz too. can you send me a private msg plz. for some reason wont let me pm you :/



    cant neither sorry mate. what do u wanna pm about?

  20. #20
    toilet is offline Banned
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    Well where in nz you from
    First?

  21. #21
    Bonaparte's Avatar
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    I've got my eye on you, Toilet...

  22. #22
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    Quote Originally Posted by Bonaparte View Post
    I've got my eye on you, Toilet...
    Sry...

    Made me lol. No input ^_^

  23. #23
    toilet is offline Banned
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    haha what why.

  24. #24
    Bonaparte's Avatar
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    Quote Originally Posted by toilet View Post
    haha what why.
    Because it is painfully obvious that you're trying to contact guys in your area for a source.

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