Reply With QuoteI think it looks good and you have learned well
If you noticing yourself gaining more than 2lbs per week cut back your cals to 17xbw. Just watch it and be careful. You want to gain mostly muscle and not fat
My Macros/Calories on a bulk - how's this look?
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01-19-2004, 07:46 PM #1The Blue Corsair
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My Macros/Calories on a bulk - how's this look?
Alright, I'm ten pounds heavier since November. Before anyone starts congratulating me, I'm on the best creatine supp I can find, so I'm sure most of it's probably water... unfortunately.
At any rate, I'm 5'7, 22 years old, male, weigh in now at 141 pounds, and have a really small frame/bone structure. Yes, ectomorph, as those that know my posts no doubt get sick of me complaining about that
At any rate, I'm trying to add weight without dumping it on so quickly that the fat takes over. I'm not as lean as I used to be, since I am after all 10 pounds heavier, though it may be the water-retention look, heh.
Using a clean bulk, I've currently worked out my macro breakdown and total caloric intake. I eat five meals a day, as I'm not awake long enough to fit in six really.
Here it is:
Daily Protein : 228 grams : 912 calories
Carb: 272 grams : 1088 calories
Fat: 81 grams : 729 calories
Total Cals: 2730
That's easily over the 18 calories per pound index that's suggested in the sticky here, and I'm sometimes doing even quite a bit more than that (on workout days).
Now that ammount can vary. Some days it could be as low as 2600, if my appetite seems to have deserted me. Other days (usually days I work out - I have a three day split) it can be as high as 3000 (at the most).
That daily value breakdown above is based on my 5 regular meals I have every day, and does NOT include pre, or post work out shakes. Since those only happen three days a week though, I thought it best to leave them out. They're what can get my calories up to 3000, mostly by increasing protein from whey, and carbs from the GI-spiking creatine supp I take.
Since decent whey around here is expensive, and eating as much as I do is scaring the hell out of my Dad, I find adding more will be too much for my pocketbook, on a lowly university students budget. I already cranked the carbs up, and Protein is still around 1.5x my body weight, and fats are mostly EFA's, and lean meats. I try and keep the macros fairly even, though some meals are lower in protein than others, or some are higher in carbs.
Any comments? Feedback appreciated
Last edited by BlueCorsair; 01-19-2004 at 08:02 PM.
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01-19-2004, 10:22 PM #2Moderator MODERATOR
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Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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01-19-2004, 11:08 PM #3The Blue Corsair
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Ah... praise from the master (or would it be mistress?), thank you.
I actually don't seem to be gaining too much actually. Maybe I've hit a temporary plateau... I've gained maybe a pound in two weeks. Still, it is progress
Thanks for the thumbs up, I'll let you know if the weight completely stops coming
"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."
- George Washington
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All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.