isn't 500+ carbs too much for a LEAN BULK? How much fat and proteins would you recommend?
Kind regards, Hannes :)
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
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.
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37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
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!
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!
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37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
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?
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
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! 💪
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37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
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?
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Yeah you can make changes as needed. Obviously you can only work with what you have available to you. Maybe stick with a reverse grip bench press if you have no incline at all to hit that upper chest! 💪
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37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
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. :)
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
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!
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37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
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! ðŸ˜
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! :)
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
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!
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1 Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2018
Posted
Question: So if you have 356 carbs in my case, how should I disperse the carbs throughout the day? I thought you rally should only have carbs before and aftere your workout?...
37 Post(s)Gender: MaleGoal: BodybuildingDate Joined: November 11, 2016
Posted
Hey Scott! Thanks for your tips!
I'm about to hit the gym and try what you said! Push C here I come!
Another question: when I'm squatting I'm feeling pain in my left knee. It goes up the whole leg. The higher I go with weight the stronger the pain. Just did a deload without leg days. Any suggestion to fix that? My right leg is fine tho as well as my form while doing squats. Had like a bad rep some weeks ago. That's the point where it started (I guess so)