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  • Posted On: 01-05-19, 8:09 pm (EST) #1

    Bulk macros

    January 5, 2019, 8:09 pm

    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.

  • Posted On: 01-06-19, 8:46 pm (EST) #2

    Bulk macros

    January 6, 2019, 8:46 pm
    Posted by: zain1221

    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.

    @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.

  • Posted On: 01-06-19, 9:34 pm (EST) #3

    Bulk macros

    January 6, 2019, 9:34 pm

    Thanks for the help scott

  • Posted On: 01-07-19, 8:17 pm (EST) #4

    Bulk macros

    January 7, 2019, 8:17 pm
    Posted by: zain1221

    Thanks for the help scott

    @zain1221 You're very welcome bro!

  • Posted On: 01-08-19, 3:36 pm (EST) #5

    Bulk macros

    January 8, 2019, 3:36 pm

    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?

  • Posted On: 01-08-19, 8:37 pm (EST) #6

    Bulk macros

    January 8, 2019, 8:37 pm
    Posted by: zain1221

    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?

    @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.

  • Posted On: 01-08-19, 10:40 pm (EST) #7

    Bulk macros

    January 8, 2019, 10:40 pm

    Thanks

  • Posted On: 01-09-19, 9:52 pm (EST) #8

    Bulk macros

    January 9, 2019, 9:52 pm
    Posted by: zain1221

    Thanks

    @zain1221 Happy to help!

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