Gaining lean body mass

So I'm looking for some lbm while I'm bulking at the min these are my stats

161lb
176cm
13% body fat (had tested today)

I'm currently doing a four day split

Monday - chest/bicep
Tuesday- legs
Wednesday - rest
Thursday - back/traps
Friday- shoulders tricep
Saturday - rest
Sunday -rest

I kind of need a bit of help working out what cals I need to gain lean mass
Also if someone can hel with my macros that would be great.

Also I'm not sure where to fit in abs and cardio in my routine without over doing it. Cheers in advance

You want to be eating 250-300 calories above maintenance.
I've estimated your TDEE to be at 2,450. Therefore you want to be eating on a regular basis at 2700 - 2750 calories

Macro split

Protein @ 1 - 1.5g per lb of bodyweight [Ranging from 161g - 241g] {4calories per g}
Fats @ 0.3-5g per lb of bodyweight [Ranging from 48.3g - 80.5] {9 calories per g}
Carbs = rest {4calories per g}

See how that goes for 10 days and see if the scale goes up. If not, then bump up calories by 50 until it begins to go up. You're looking for about 0.5lb per week


Now, everyone is different so feel free to add more fats in or more carbs and vice versa as long as it allows you to hit the calorie goal.
I just provided some baselines on what I've used (in terms of macros g/lb).

In terms of cardio and abs, doing a simple HIIT workout on say Saturday or Sunday (like sprinting for example) and finishing off with some core should be fine. If you are doing compound movements and engaging the core correctly, then you don't need to smash your core to the point that it aches like a mofo.

Good luck on your goal :)

Great breakdown uhit. Very solid advice! I might ask your age justo. Im a proponent of hitting each body part 2x a week but that is very different from person to person. Thats a great breakdown of macros above. Try to take in all your carbs pre & post workout. That should help keep the fat down.

Uhit, I just have a question out of curiosity. How did you come up with his TDEE? I, personally, know my body well enough by now to know how many calories I should be consuming, but when I first started out, I always took LBM x 15. This worked well for me. If I were to use that calculation on the OP's stats, I would put his TDEE at 2,100. Looking at your suggested TDEE for him, I would have to guess that you took his TOTAL weight x 15....or did you use another calculation? Online calculator possibly?

Just curious. Thanks!

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Originally Posted by musclestack

Uhit, I just have a question out of curiosity. How did you come up with his TDEE? I, personally, know my body well enough by now to know how many calories I should be consuming, but when I first started out, I always took LBM x 15. This worked well for me. If I were to use that calculation on the OP's stats, I would put his TDEE at 2,100. Looking at your suggested TDEE for him, I would have to guess that you took his TOTAL weight x 15....or did you use another calculation? Online calculator possibly?

Just curious. Thanks!

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Activity level. I'm using Roman's macro calculator and if he works out 4-5 times a week then it's safe to assume the activity level is not 1.2(sedentary), but instead at least 1.375. So I did that to find out his TDEE