In the process of making my lean bulk per GB's recommendations

[Southpole12]

28 y/o male
5' 9.5"
152 lbs
between moderate and very active

TDEE= 1704.92 x 1.59= 2710.82 plus 400 calories= 3110 calories

I will try 40% protein, 45% carbs, and 15% fats.

I am in the process of breaking up my schedule for food intake but I had a couple of questions first.
I take cell-tech hardcore creatine post workout 2 scoops and 2 scoops of isopure. Cell tech has a lot of sugar. Should I change this up to just protein?

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

South whats ur bf%??

[gbrice75]

28 y/o male
5' 9.5"
152 lbs
between moderate and very active

TDEE= 1704.92 x 1.59= 2710.82 plus 400 calories= 3110 calories

I will try 40% protein, 45% carbs, and 15% fats.

I am in the process of breaking up my schedule for food intake but I had a couple of questions first.
I take cell-tech hardcore creatine post workout 2 scoops and 2 scoops of isopure. Cell tech has a lot of sugar. Should I change this up to just protein?

Remind me - did I work with you personally, or are you basing your plan off of the new sticky?

Personally, I'd swap it out. You want protein, not protein + sugar. However, don't throw your money away. Use what you have and then buy something decent.

[Southpole12]

405- Im not totally sure but I would say it has to be between 12-14
GB- The new sticky and my other post. Thanks for that info about the cell tech.

[gbrice75]

405- Im not totally sure but I would say it has to be between 12-14
GB- The new sticky and my other post. Thanks for that info about the cell tech.

If you can get a few pics posted up, that'd be helpful.

No problem brother!

[Southpole12]

this site wont let me post pics without 25 posts

[Southpole12]

that is pissing me off and stupid that you cannot post a url

[Southpole12]

ok better avatar pic. What percent bf do you think?

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

ok better avatar pic. What percent bf do you think?

13-15%

14% is prob a pretty good guesstimation.

3100cals seems a bit high for u. i have 174lbs LBM (44lbs more than u) and i have bulked at 3200cals..

u have 130.72lbs LBM

130.72 x 15 = 1960cals (rough maintenance)

if i were u id start around 2500. u can always add more cals in. better to have to eat more food than gain unwanted body fat and have to lose it IMO..

[Southpole12]

13-15%

14% is prob a pretty good guesstimation.

3100cals seems a bit high for u. i have 174lbs LBM (44lbs more than u) and i have bulked at 3200cals..

u have 130.72lbs LBM

130.72 x 15 = 1960cals (rough maintenance)

if i were u id start around 2500. u can always add more cals in. better to have to eat more food than gain unwanted body fat and have to lose it IMO..

Thats 22 more lbs than me. I was just going according to the calculations on the sticky. Is that a different method? 2500 calories sounds pretty good, I can start off with that.

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

Thats 22 more lbs than me. I was just going according to the calculations on the sticky. Is that a different method? 2500 calories sounds pretty good, I can start off with that.

im talking about LBM NOT total body weight. i weigh 193lbs..

u weigh 152lbs and have @14%bf so:


152 x .86(%LBM) = 130.72lbs LBM

130.72 x 15 = 1960cals (rough maintenance)

i weigh 193lbs 10%bf = 173.7lbs LBM and bulk around 3200cals..

u base ur cals on LBM NOT total weight.. 2500cals will give u roughly a 500cal surplus..

(LBM x 15) is a good formula for calculating rough starting maintenance.. hope this clears it up

[Southpole12]

Thanks! You guys are pretty awesome!!!!

[Southpole12]

Thanks! You guys are pretty awesome!!!!

Quick question if I do the 2500 calories, 40% protein will be 250 grams of protein? Is this too much?

[krugerr]

Quick question if I do the 2500 calories, 40% protein will be 250 grams of protein? Is this too much?

In my opinion, 250grams is an easy target. I am currently cutting at 2500cal and use 50/20/30 (p/c/f).
With 405 and GB helping, you're in good hands!!

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

Quick question if I do the 2500 calories, 40% protein will be 250 grams of protein? Is this too much?

NO IMO. u have 130lbs LBM.. 250g pro is just under 2g per lb LBM. fine IMO.

[Southpole12]

NO IMO. u have 130lbs LBM.. 250g pro is just under 2g per lb LBM. fine IMO.

Ok sounds good. I am still working on my diet, so busy!!!! Hopefully I can get it together tomorrow.

[gbrice75]

Agreed. I cut w/ 250g protein, so it's definitely plenty to bulk with, especially with your current LBM.