Nutrition 2012

[thex95]

Nutrition -
Calories- 4512
Protein (grams) - 188
Carbs (grams) - 601
Fat (grams) - 150

Five meals a day, plus post workout shake and a high protein low carb shake about an hour before bed.

So this is my new nutrition plan. . I am currently trying to put on about 8 lbs of lean muscle. Stats as follows:

Age: 24
Height: 5'11
Weight: 180
Bodyfat%: 10%
Years training: 5

[gbrice75]

In short - protein is low, carbs are high, fat is high. Overall calories are likely high - are you planning to follow this 7 days a week?

[tall76]

A good place to start is calculate TDEE (sticky above) then for a clean bulk let's add 500 cals to that. This number of cals break into 40% protein, 40% carbs, 20% fats. Then start filling in meals with correct serving sizes.

[thex95]

No I'm only going to follow it on training days, so six days a week. Before I go into how I got this plan just let me say I am not defending it, just citing the source. A lot of people on here look a hell of a lot better than I do so I am open to suggestions.

So I used my goal weight of 188 to devolop the calories and everything, and the whole eating plan was developed off of Dr. Susan Kleiners book "power eating"

Calories =24 per lb (188*24= 4512 calories)
Protein= 1 per lb (188*1=188 grams)
Carbs = 3.2 per lb (188*3.2=601 grams)
Fat = taking remaining calories/9 ([4512-(188*4)+(188*3.2)]/9)=150 grams

So if anyone cares to give me some better numbers for my macros the help would be greatly appreciated. Thanks guys!

[tall76]

Try a different online calculator for TDEE that seems really high. There are 2 schools of thought on the protein- 1.5g per lb of LEAN mass or - calc the TDEE and split it into the 40/40/20 macro split. You would def gain with 600+ g carbs but they will be sloppy gains. Remember fat is fat and u want to keep it to a minimum during a bulk.

[thex95]

Right on I will give that tdee calculator a shot. Just to clarify, what do you mean by 1.5 g protein per pound of LEAN body mass?

[tall76]

Sure- so u are 180lbs and 10% bf. So 90% of ur body weight is lean mass. 180(.90) = 162 lbs of lean mass. 162(1.5g)= 243g of protein per day using this method.

[thex95]

Oh awesome man thanks!

[tbody66]

Post some pics!