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Macros for BULKING

erinsaidso
Posts: 4 Member
I am 5'1 and I weigh 113 pounds and my goal is 125. I'm not sure what my macros should be set as. I work out 6 days a week lifting weights and I also follow the traditional PPL split.
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Replies
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Generally, 1g of protein lb of of lean body mass (although, you can play it safe with 1g per lb of weight), .35g+ of fat, rest carbs..0
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Generally, 1g of protein lb of of lean body mass (although, you can play it safe with 1g per lb of weight), .35g+ of fat, rest carbs..
That...but also ensure that the total puts you into a slight calorie surplus. Monkeying with macros won't put on any mass if you're not eating enough in total.0 -
Eat at a surplus, and have high protein high carb low fat meals before and after your exercise (30 to 40% of your daily intake of carbs should be in these meals).
When bulking, I find high carb days excellent on workout days. I go with 35%pro/45%carb/20%fat on workout days, and 40%pro/35%carb/25%fat on non-workout days.
Edit: also props for the PPL split - it's an excellent program!0 -
There's no reason to go over 20% P if you don't lift extremely heavy weights. Keep carbs under 50%.0
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cookielover_96 wrote: »There's no reason to go over 20% P if you don't lift extremely heavy weights. Keep carbs under 50%.0
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cookielover_96 wrote: »There's no reason to go over 20% P if you don't lift extremely heavy weights. Keep carbs under 50%.
I'm sorry this is horrible advice for someone looking to bulk.0 -
Protein 1g per 1lb of bodyweight (maximum)
Fats 0.4g per 1lb of bodyweight
Use carbs to make up the rest to your calorie goal.0 -
Eat big...lift big....sleep big. Watch the mirror, scale, and strength progression. General it's .8-1.2 grams of protein per lb of body weight, .4-.6 for fat, and fill the rest with carbs, but having a diverse diet and tracking progress through the list I said above is a lot less stressful.0
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juggernaut1974 wrote: »cookielover_96 wrote: »There's no reason to go over 20% P if you don't lift extremely heavy weights. Keep carbs under 50%.
I'm sorry this is horrible advice for someone looking to bulk.cookielover_96 wrote: »There's no reason to go over 20% P if you don't lift extremely heavy weights. Keep carbs under 50%.0
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