Feedback on Bulking Plan (Macros + Split)

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TheBigLebowski2012
TheBigLebowski2012 Posts: 9 Member
in Goal: Gaining Weight and Body Building
Stats: Male, 23 years old, 5'7", 150 lbs, 16% BF

Proposed macros: 2500 calories, 35% carb, 30% protein, 35% fat

Proposed split (days 1-3 focus on power, days 4-6 focus on hypertrophy): 1. Chest & Tris 2. Back & Bis 3. Legs 4. Chest & Back 5. Shoulders & Arms 6. Legs 7. rest

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  • psuLemon
    psuLemon Posts: 38,389 MFP Moderator
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    TheBigLebowski2012 wrote: »
    Stats: Male, 23 years old, 5'7", 150 lbs, 16% BF

    Proposed macros: 2500 calories, 35% carb, 30% protein, 35% fat

    Proposed split (days 1-3 focus on power, days 4-6 focus on hypertrophy): 1. Chest & Tris 2. Back & Bis 3. Legs 4. Chest & Back 5. Shoulders & Arms 6. Legs 7. rest

    Protein is higher than you need, but nothing wrong with taking in that much.


    Did you self design the program?
  • TheBigLebowski2012
    TheBigLebowski2012 Posts: 9 Member
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    The split is from Nick Bare and the calories are using the conventional wisdom of TDEE+250 for bulking (although this plan is TDEE+200 because I don't want to gain too much fat)
  • psuLemon
    psuLemon Posts: 38,389 MFP Moderator
    edited May 2017
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    TheBigLebowski2012 wrote: »
    The split is from Nick Bare and the calories are using the conventional wisdom of TDEE+250 for bulking (although this plan is TDEE+200 because I don't want to gain too much fat)

    If you want to limit fat gains, you should cut a bit more. 16% is still a bit high for a bulk. If you were able to get to 10-12%, calorie partitioning would be more in your favor, which you could probably running a higher surplus to maximize muscle growth since males can gain around 1/2lb per week.
  • TheBigLebowski2012
    TheBigLebowski2012 Posts: 9 Member
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    Would dropping 4 lbs get me to around 12–13%?
  • edickson76
    edickson76 Posts: 107 Member
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    No. Even if it were all fat. You currently have 24 lbs. of fat (16% of 150 = 24); so dropping 4 would be 20/146 = 13.7%.

    You will lose some muscle in a cut, but lifting heavy to stimulate muscle growth will limit the loss. I'd say target 10 lbs to lose (assuming 7 lbs. fat and 3 lbs. muscle loss) which would put you just over 12%. (17/140 = 12.1%)
  • joebloggs1234567890
    joebloggs1234567890 Posts: 1 Member
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    TheBigLebowski2012 wrote: »
    The split is from Nick Bare and the calories are using the conventional wisdom of TDEE+250 for bulking (although this plan is TDEE+200 because I don't want to gain too much fat)

    How did you find the split?
    Are you in a cut whilst doing it and if so did you follow the strength aspect as well?

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