After a "okay" cut  I will start bulking (lean) again in some days. I've just calculated my macros again. Still wondering if I'm fine with that

my attributes:

sex: male

age: 19

activity: gym 6 times a week

weight: 173 lbs

height: 5″9

body fat: 15%

fat weight: 26 lbs

lean weight: 147 lbs

BMR at rest: 1890 cal

BMR at motion: 3592 cal

 

for weight gain: 3592 + 300 = about 3900 calories

 

Manipulated macros: 

protein: 250g (1000 cal)

fat: 122g (1100 cal) 

carbs: 450g (1800 cal)

 

If I'm calculating my macros with the meal planner on ur site, it recommends: 

Calorie goal: 3843

protein: 221g

fat: 81g

carbs: 557g

 

Can you please help me @Scott_Herman? 

isn't 500+ carbs too much for a LEAN BULK? How much fat and proteins would you recommend? 

 

Kind regards, Hannes :) 

Hey Hannes.

 

You manipulated macros look great! I agree that having 500g+ carbs probably isn't ideal (although it depends how you deal with carbs), but cutting them down a bit is a good option. Even 450g is still pretty high.

 

But, if you can keep your gains lean with that many carbs, then more power to you! If you start to notice a bit too much fat gain, then maybe reduce the carbs a little it more down to around 400g. If you were to do that, I would take your fats up to 130g-140g, and protein up to maybe 260g. And that would still keep you at 3900 calories (roughly).

 

As long as you are keeping your gains lean then you are on the right track. If you notice you're gaining too much weight overall, AND too much fat, maybe reduce your surplus a little bit - in which case you could just reduce carbs while leaving protein and fats as they are.

Hey Scott,

Thanks for your answer! I'll set up my new meal plan with that info tomorrow! Guess I'm going for a 400g carbs bulk! Much appreciated!

 

Had a huge cheat day today coz Germany won its soccer match! Time for celebrating!

 

Have a nice day @Scott_Herman :)

Very cool @Ypso! Congrats to Germany!

 

Have a great weekend!

Thanks @Scott_Herman

 

I've just finished my meal plan.

Am I fine with these macros and groceries?

 

Groceries	Calories	Proteins in g	Carbs in g	Fats in g
flaxseed (50g)	250	10,625	0,5	20
regular quark 250g	243	35	9,3	10,8
1 tablespoon flaxseed oil	100			11,2
20 tablespoons oatmeel (200g)	740	26	124	11,8
1 Banana 150g	150	1,5	30	0,3
1 Scoop Whey 40g	137,5	30,25	1,625	1,125
1 cottage cheese  100g	105	13	3	4,5
1 turkey wienerwurst (very German lol) 50g	112	7	0,5	9
kidney beans 250g	260	23	28	1,5
Goji berries 20g	72	2,4	11,6	1,42
yogurt	108	5,45	7,8	5,2
2 eggs	150	13	1,6	10,2
Royal Nuts (cashew; almond; wal- and hazelnut) 60g	200	6	3	17
Tuna	160	35		1,5
chicken Sweet Chilli	213	31,65	6,15	6,9
Protein Bar	188	18	17	6,3
wild rice	434	10,4	94,6	1,2
250g grapes	90	0,875	19,5	0,375
25g dark chocolate 85% cacao	160	2	5	14
2 apples 150-200g	160	1	43	0,3
Total	3422,5	262,15	406,175	134,62

 

 

It's close to that suggested 400g carbs, 260g protein, 140g fat

 

If you have some advice regarding some other options for my meal plan please let me know! Much appreciated!

 

Have a nice day buddy!

 

I don't see any problems with that Hannes! All of your food choices look good and you are pretty much spot on with your macros. I would start with that and then see how it goes!

Alrighty! Thanks Scott! Let's go for them gains!

 

Btw. I've been doing your ppl program for like 8 months now but only A and B. Would you suggest doing the C alternative? Would I see more gains mixing things up?

Well if you have been seeing gains consistently with the A and B workouts, and you're progressing with your strength as well, there's no NEED to change them. But if you maybe want to focus a bit more on shoulders (because the first movement in PUSH C is an Overhead Press) and other things, then you can definitely try the C workouts. And if you HAVE hit a plateau, it would make sense to start using them once a week too to mix things up.

 

Hope that helps! Get those gains Hannes! 💪 

Yeah I hit a little plateau so Imma try C next week! I've already watched the c vids. More shoulder power would be nice! Thanks Scott!

 

Btw. Some exercises from C are difficult to implement. e.g. inclined Bench press (no inclined bench in my gym)

Can I replace such exercises with an exercise from A?

 

 

Hey Scott,

 

Sorry for my late reply. I've been so busy lately. Hope you are doing well.

 

Today Imma start with the C Workout. I am hyped tho it's been so hot and dry in Germany for the last days. I'll keep you updated. :)

No worries @Ypso! I'm good thanks man, hope you are too!

 

It's been so hot here as well, and humid! Makes for intense workouts! Haha. Good luck with the C workouts, hit them hard!

Hey Scott,

Happy to hear that you are doing well!

 

Here it's dry and hot, so it's better to go to the gym at the evening if you wanna stay alive! 😁 

 

My 2 C Workouts were great! However I got some questions.

 

1. I went for a reverse barbell bench press instead of a declined. So I watched your video to perform it correctly. Despite that my wrists were hurting and I had a uncomfortable feeling in them. Do you know how I can fix that?

 

2. Hanging leg raises (weighted) - I was too weak too hold myself up for 20 reps. So my grip just failes. Any suggestions to fix that?

 

I wish you a nice day buddy! :)

Yeah evening training is good at the moment!

 

1. Like any pressing movement, make sure you're really focusing on keeping your wrists straight. It can be harder with the reverse grip, with your wrists naturally wanting to bend back, so it might take a bit of practice with light weight just to get the form down. Making sure you're squeezing the bar as hard as possible to keep your wrists stiff and straight will help.

 

2. Maybe just do the hanging leg raises without weight for now, and build up to adding weight!

 

Hope you had a great weekend!