Macros

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edweezyyy
edweezyyy Posts: 1 Member
in Goal: Gaining Weight and Body Building
What macros are majority of you all using to bulk?!

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  • pbryd
    pbryd Posts: 364 Member
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    I use

    .8 - 1g / lb (bodyweight) for protein
    0.4g / lb for fats

    making the remainder of my calories up from carbs.
  • trigden1991
    trigden1991 Posts: 4,658 Member
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    pbryd wrote: »
    I use

    .8 - 1g / lb (bodyweight) for protein
    0.4g / lb for fats

    making the remainder of my calories up from carbs.

    This is good advice however one minor tweak that instead of bodyweight you use Lean Mass which can be calculated by;

    (1-(bodyfat percentage / 100))*Total bodyweight = Lean Body Mass

    Contrary to popular belief, carbs are actually the most important macro when bulking.
  • pbryd
    pbryd Posts: 364 Member
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    trigden1991 wrote: »
    This is good advice however one minor tweak that instead of bodyweight you use Lean Mass which can be calculated by...

    Thanks

    I personally don't think the lean mass variable is that important for people bulking, so I didn't mention it.

    On the other hand if you're overweight and trying to work out your cutting macros, estimating your lean mass has more value.

    Got to agree on the carbs too, way more important once you've hit your protein goal.

  • psuLemon
    psuLemon Posts: 38,392 MFP Moderator
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    Technically, you are both right. Protein requirements should range from 1.5g/kg to 2.2g/kg. 2.2g/kg = 1g per lb of weight. And while it's important for weight loss, protein, specially leucine, stimulates muscle protein synthesis, which is important for muscle growth.

    http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549

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