We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Feedback on Bulking Plan (Macros + Split)

TheBigLebowski2012
TheBigLebowski2012 Posts: 9 Member
edited November 2024 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

Replies

  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    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
    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: 38,439 MFP Moderator
    edited May 2017
    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
    Would dropping 4 lbs get me to around 12–13%?
  • edickson76
    edickson76 Posts: 107 Member
    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
    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?
This discussion has been closed.

Categories