What is the secret to doing a really clean bulk!

[johnnymctrance]

It's been a while, but I'm pretty sure on weekends (also non workout days), I reduced carbs even further - probably down to around 100g or so.



As compared to alternating non-workout days, yes.



355g would be high for me on non-workout days. In hindsight, I probably should have been running my carbs at around 350g on workout days, and 150-200g on non workout days. What are your stats?



I agree. For most people, 1g/lb of bodyweight, or 1.2 - 1.5g/lb of LBM is plenty. Most people dramatically overestimate the amount of protein required to grow muscle. You need enough to facilitate muscle repair and growth. More protein beyond that will note equate to additional growth.

My stats are 157lb, 12% bf, 26yo...

How would u suggest i change my macros? if im keeping protein at 160g and fats at 60g i need to fill the rest up with carbs which comes to 355g

My maths is:
2600kcal total

Protein - 160 x 4 = 640kcal
Fat - 60 x 9 = 540kcal

640 + 540 = 1180kcal remaining

2600kcal - 1180kcal = 1420kcal/4 = 355g carbs???

Should i change this?

[gbrice75]

You are in the best possible hands here so the only thing I want to emphasize is that people are to hesitant to adjust. Often they wait until it is too late. Monitor frequently and accurately and adjust accordingly. Best advice I can give. GB is excellent in the area of diet and nutrition and if you look at his history you can see they transformation he has made in himself by practicing what he preaches. Listen to his advice closely bro!

Thanks for your kind words brother.

My stats are 157lb, 12% bf, 26yo...

How would u suggest i change my macros? if im keeping protein at 160g and fats at 60g i need to fill the rest up with carbs which comes to 355g

My maths is:
2600kcal total

Protein - 160 x 4 = 640kcal
Fat - 60 x 9 = 540kcal

640 + 540 = 1180kcal remaining

2600kcal - 1180kcal = 1420kcal/4 = 355g carbs???

Should i change this?

2600 total cals looks really good for you based on your stats - but IMO that's what your workout day calories should look like. You were asking about 355g carbs on non-workout days, correct?

[johnnymctrance]

Thanks for your kind words brother.



2600 total cals looks really good for you based on your stats - but IMO that's what your workout day calories should look like. You were asking about 355g carbs on non-workout days, correct?

I was yes, so with the changes made it will look like this:

Workout days - 160g protein, 355g carbs, 60g fat

No Workout days (-500kcals) - 160g protein, 230g carbs, 60g fat

[johnnymctrance]

Thanks for your kind words brother.



2600 total cals looks really good for you based on your stats - but IMO that's what your workout day calories should look like. You were asking about 355g carbs on non-workout days, correct?

Would u increase the number of kcals much if u were on cycle? I plan to do one in the future!