37 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2016
Posted
Hey guys can you check my macros. I'm 5 foot 9 , 68KG and 20. I'm looking to bulk sine I just came off a cut. My maintainence is around 2500. I'm going for a 200 surplus so around 2700. I'll adjust the calories from there. Is around 300 grams carbs , 170 grams and 90 grams of fat optimal and is 170 grams of protein ok? I'm going for 1 grams for each pound of bodyweight.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@zain1221 Those sound like pretty good starting numbers bro! Everything seems to be in a good range and your surplus is perfect for a lean bulk. You could possibly even add an extra 50 - 100 calories and still keep the bulk fairly lean!
I would follow those numbers for 2 weeks and see how you're feeling, how you're looking and what the numbers on the scales are doing.
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37 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2016
Posted
Thanks for the help scott
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
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37 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2016
Posted
Hey scott is reverse dieting necessary for me? since i've been cutting for a while now last friday I went from 1900 to 2100 calories then on monday I went up to 2200. On wednesday I plan on going to 2300 then on friday back to my maintenance of 2500. Then start the bulk on monday. Is this all necessary or should I just start the surplus straight away?
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@zain1221 What you're doing now with a reverse diet, slowly working back to a surplus, is right. It's best to build back up slowly rather than changing your body's calorie intake by 500 - 600 overnight.
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37 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2016
Posted
Thanks
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008