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  • Posted On: 11-16-18, 6:33 pm (EST) #1

    Struggling with macros for lean bulk

    November 16, 2018, 6:33 pm

    Hi Nation,
    I just joined the community and about to start a long lean bulk phase. I'm having a hard time calculating my macros (especially my protein intake) and was hoping to get advice. 

    First I will just say that I tried using the meal planner but it didn't work for me because it calculates my BMR at rest automatically, and from doing a few calorimetry tests my BMR at rest is about 300 calories above the formula. (I'm only assuming that these tests are more accurate than the formula but who knows..) So anyway, that's why I'm even trying to calculate my macros manually. 

    My question is, in Scott's videos he says that the protein multiplyer is 1-1.5g for each pound of LEAN body weight, but everywhere else I looked it says 0.8-1g for each pound of body weight, I just want to make sure I get this right because the 2 calculations give me very different results for protein intake. I weigh 139lbs with about 17% body fat so Scott's calculation will give me 173g protein and the other calculation leaves me with about 140g. Am I missing something? Which number makes more sense?

     

    More information about me, in case needed:

    I'm 5'7", was cutting for about 6 months (from 24% body fat) and never did bulking yet.

    BMR at rest 1800 calories. BMR at motion - about 2100 on rest days, 2600 on work out days.

    Aiming for 2850 calorie intake on work out days and 2350 on rest days.

     

    Thanks!

  • Posted On: 11-21-18, 11:07 pm (EST) #2

    Struggling with macros for lean bulk

    November 21, 2018, 11:07 pm
    Posted by: itaic

    Hi Nation,
    I just joined the community and about to start a long lean bulk phase. I'm having a hard time calculating my macros (especially my protein intake) and was hoping to get advice. 

    First I will just say that I tried using the meal planner but it didn't work for me because it calculates my BMR at rest automatically, and from doing a few calorimetry tests my BMR at rest is about 300 calories above the formula. (I'm only assuming that these tests are more accurate than the formula but who knows..) So anyway, that's why I'm even trying to calculate my macros manually. 

    My question is, in Scott's videos he says that the protein multiplyer is 1-1.5g for each pound of LEAN body weight, but everywhere else I looked it says 0.8-1g for each pound of body weight, I just want to make sure I get this right because the 2 calculations give me very different results for protein intake. I weigh 139lbs with about 17% body fat so Scott's calculation will give me 173g protein and the other calculation leaves me with about 140g. Am I missing something? Which number makes more sense?

     

    More information about me, in case needed:

    I'm 5'7", was cutting for about 6 months (from 24% body fat) and never did bulking yet.

    BMR at rest 1800 calories. BMR at motion - about 2100 on rest days, 2600 on work out days.

    Aiming for 2850 calorie intake on work out days and 2350 on rest days.

     

    Thanks!

    @itaic I would go with the higher protein intake, simple because that saves you from going overboard on your carbs. Also, it's not really like you can have 'too much' protein (unless you have pre-existing health issues where excess protein will cause problems).

     

    Having 173g of protein while weighing 139lbs isn't too high in my opinion at all. It's a good starting point. If you're aiming for 2850 calories, maybe try...

     

    Protein: 180g (720 Calories)

    Carbs: 300g (1200 Calories)

    Fat: 100g (900 Calories)

     

    Total Calories = 2820

     

    You can bump that up to 2850 by have a little more fat, a little more protein or a little more carbs. On rest days, just cut carbs to 175g (remember that you still need to be in a surplus on your rest days, so if you notice you aren't gaining weight, that might mean it's a good idea to eat more than 2350 calories on rest days, because those are the days you grow).

  • Posted On: 11-22-18, 4:26 pm (EST) #3

    Struggling with macros for lean bulk

    November 22, 2018, 4:26 pm

    Awesome. Ill start with that and adjust if needed. Thanks!

  • Posted On: 11-25-18, 7:55 pm (EST) #4

    Struggling with macros for lean bulk

    November 25, 2018, 7:55 pm

    Also to touch base on what Scott gave you there:

     

    Remember that carbs are protein "Sparing" - meaning that you always want an adequate amount of carbs to ensure your body does not resort to breaking down muscle tissue for energy. I always recommend people to eliminate a little extra fat calories before cutting carbohydrate calories!

  • Posted On: 11-25-18, 10:22 pm (EST) #5

    Struggling with macros for lean bulk

    November 25, 2018, 10:22 pm
    Posted by: itaic

    Awesome. Ill start with that and adjust if needed. Thanks!

    @itaic You're very welcome! Hope to see some progress photos from you!

  • Posted On: 12-05-18, 11:00 pm (EST) #6

    Struggling with macros for lean bulk

    December 5, 2018, 11:00 pm

    Hey scott i am trying to bulk up but im in highschool and i am struggling to understand wat macros i should be taking in i am 5'6 and 130 i drink a 30gram proteing shake post and i take c4 extreme 30 mins before my workout so how much protein and carbs wpuld u say would be best to get a nice lean but also build muscle.

  • Posted On: 12-05-18, 11:03 pm (EST) #7

    Struggling with macros for lean bulk

    December 5, 2018, 11:03 pm

    And im male but the account thing says im female.

  • Posted On: 12-07-18, 12:07 am (EST) #8

    Struggling with macros for lean bulk

    December 7, 2018, 12:07 am
    Posted by: Dmayall12

    Hey scott i am trying to bulk up but im in highschool and i am struggling to understand wat macros i should be taking in i am 5'6 and 130 i drink a 30gram proteing shake post and i take c4 extreme 30 mins before my workout so how much protein and carbs wpuld u say would be best to get a nice lean but also build muscle.

    @dmayall12 Go to the @mealplan section of the site and use the calculator there my bro. That will give you a good starting point for what macros and calories you should be aiming for! 💪 

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